整天坐着会带来哪些可怕的后果

　　1. 只要坐了俩小时，你就可以对好胆固醇说再见了

　　Just like a light switch, electrical activity flips² off the moment your butt³ hits the chair. "Calorie burning is significantly reduced and lipoprotein lipase, an enzyme⁴ that assists with the breakdown⁵ of fat, dramatically and rapidly drops," says Dominique Wakefield, a health and fitness expert for the American Council on Exercise (ACE⁶). That enzyme also plays a role in changing low-density lipoprotein (bad cholesterol) to high-density lipoprotein (good cholesterol). Sitting for eight or more hours a day - a pretty standard amount of time for people who work desk jobs! - decreases the enzyme's ability to convert bad to good by 95 percent, scientists at The Ohio State University have found.

　　就像电灯的开关一样，在你坐上椅子的那一刻，电源就关闭了。“热量燃烧会显著减少，一种帮助分解脂肪的脂蛋白脂肪酶也会急剧快速地下降，”美国运动协会的健康健身专家多米尼克?韦克菲尔德说道。脂蛋白脂肪酶还在将低密度脂蛋白（坏胆固醇）转化为高密度脂蛋白（好胆固醇）方面起着作用。俄亥俄州立大学的科学家们发现：每天坐8小时及以上——那些坐在办公桌前工作的人的标准时间！——那么脂蛋白脂肪酶转化坏胆固醇为好胆固醇的能力就会降低95%。

　　2. Your Muscles Will Ache - Like, All the Time

　　2. 你的肌肉会一直酸痛

　　"The lack of attention to these things is what causes the problem. Sitting well, so it has minimal⁷ negative effects on you, is a skill. And like any skill it will take some effort to learn, but eventually will become habitual," Schneider says.

　　“不注意这些事情就会造成这一问题。坐姿正确是种技能，会使负面影响最小。如其它技能一样，这一技能也是需要花时间学习的，但最终会成为你的习惯，”施耐德说道。

　　Be mindful of your posture⁸ and adjust alignment¹⁰ as needed, says Jessica Matthews, a personal training expert for ACE who's based in San Diego. "While standing¹¹, your ear, shoulder, hip¹², knee and ankle should form a straight line with the spine¹³ in an 'S' shape, due to its natural curvature. This also applies while in a seated position, except that the ear, shoulder, and hip should align⁹, and the knee and ankle should align."

　　注意自己的坐姿，并根据需要进行调整，位于圣地亚哥的杰西卡?马修斯说道，她是美国运动协会的私人训练专家。“站着的时候，由于脊椎的自然弯度，你的耳朵、肩膀、臀部、膝盖和脚踝需与其成一条直线，呈S型。坐着的时候，这也同样适用，只是耳朵、肩膀和臀部应成直线，膝盖和脚踝应成直线。”

　　Until you master pro-level sitting, expect tight hip muscles, increased back and neck pain, and possible breathing difficulties, since the rounded shoulder, tucked chin posture decreases the ability of your ribs¹⁴ to expand, Schneider says.

　　除非你掌握了专业级坐姿，否则就等着臀部肌肉变紧、后背和脖子越来越痛吧，甚至你还会呼吸困难，因为呈圆形的肩膀和缩进的下巴会降低肋骨伸展的能力，施耐德说道。

　　3. Your Risk for Cancer, Type 2 Diabetes¹⁵, and Cardiovascular Disease Will Climb

　　3. 患癌症、2型糖尿病和冠心病的风险会飙升

　　Beyond making you gain extra pounds, being too stationary¹⁶ can do a number on your longevity¹⁷. "Sitting increases risk of death up to 40 percent. Inactivity is killing¹⁸ people and is arguably one of this generation's greatest health threats," Wakefield says. Cancer, diabetes and cardiovascular disease risks are more stark¹⁹ when overall physical activity levels are low, too, according to a review in the Annals of Internal Medicine.

　　除了让你长胖，老是坐着也会减少寿命。“坐着会增加40%的死亡风险。不活动会慢慢消耗人的寿命，可以说是这一代人最大的健康威胁之一，”韦克菲尔德说道。《内科学年鉴》的评论表明：当整体的身体活动较低时，患癌症、糖尿病和冠心病的风险更为突出。

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