做運(yùn)動(dòng)來(lái)抵消久坐(帶來(lái)的影響)

做運(yùn)動(dòng)來(lái)抵消久坐(帶來(lái)的影響)

Prolonged sitting is an unavoidable reality for many. And with lots of us spending more time inside, as the pandemic continues, it's inevitable that we're spending even more time being sedentary.

對(duì)許多人來(lái)說(shuō)，久坐是不可避免的現(xiàn)實(shí)。隨著大流行的繼續(xù)，我們很多人在室內(nèi)呆的時(shí)間越來(lái)越長(zhǎng)，我們?cè)谑覂?nèi)久坐的時(shí)間也越來(lái)越長(zhǎng)，這是不可避免的。

The irony is that we're staying home to protect our health, but all that added sitting is putting our health at risk in other ways.

具有諷刺意味的是，我們呆在家里是為了保護(hù)自己的健康，但久坐會(huì)以其他方式危害我們的健康。

In addition to being a risk factor for many life-threatening cardiovascular and metabolic diseases, excessive sitting can lead to depression, chronic pain and increased risk of physical injury, according to research. That's why it's important for us to become aware of our sitting habits and do what we can to counteract them.

研究表明，久坐不僅會(huì)導(dǎo)致許多危及生命的心血管和代謝性疾病，還會(huì)導(dǎo)致抑郁、慢性疼痛和身體受傷的風(fēng)險(xiǎn)增加。這就是為什么我們要意識(shí)到我們的坐姿習(xí)慣，并盡我們所能來(lái)克服它們。

The poor posture problem

不良姿勢(shì)問(wèn)題

Many of us know, all too well, how our sitting posture contributes to neck and back pain while limiting our ability to move our shoulders and spine.

我們很多人都很清楚，坐姿會(huì)導(dǎo)致頸部和背部疼痛，同時(shí)也會(huì)限制我們移動(dòng)肩膀和脊柱的能力。

Simple, passive stretches, like standing and raising your arms overhead, can provide immediate relief of tension and help break up long bouts of sitting.

簡(jiǎn)單、被動(dòng)的伸展運(yùn)動(dòng)，比如站立和將手臂舉過(guò)頭頂，可以立即緩解緊張，幫助打破長(zhǎng)時(shí)間坐著的習(xí)慣。

Only exercises that address the muscular dysfunction from poor sitting posture will strengthen weakened muscles and inhibit overactive ones to truly counteract the impact of too much sitting.

只有那些因不良坐姿引起的肌肉功能障礙的運(yùn)動(dòng)，才能增強(qiáng)被削弱的肌肉，抑制過(guò)度活躍的肌肉，從而真正抵消久坐的影響。

No more aches and pains

不再有疼痛

Practice the stretching and mobilizing exercises throughout your day to break up long bouts of sitting. Ideally, try to get up from sitting at least once per hour to stretch. Many of my professional athlete clients do them as part of their daily warm-ups.

在一天中練習(xí)伸展運(yùn)動(dòng)來(lái)打破久坐的習(xí)慣。理想情況下，試著每小時(shí)至少坐起來(lái)伸展一次。我的許多職業(yè)運(yùn)動(dòng)員客戶都將其作為日常熱身的一部分。

Important note:Consult your physician before starting any new exercise program. Use caution and stop if you feel any pain, weakness or lightheadedness.

重要提示：在開(kāi)始任何新的鍛煉計(jì)劃之前，請(qǐng)咨詢你的醫(yī)生。如果你感到任何疼痛、虛弱或頭昏眼花，要小心并停止。

Place your left hand lightly on top of a chair or desk, and move your right foot back so that your left leg is in a short lunge position. Drop your back heel and point your toes out slightly.

將你的左手輕輕放在椅子或桌子上，將你的右腳向后移動(dòng)，使你的左腿處于短弓步姿勢(shì)。放下你的后腳跟，腳趾稍微向外。

Bend your front knee to align above your ankle, keeping your back leg straight.

彎曲你的前膝，使其與腳踝平行，保持你的后腿伸直。

Inhale as you lift your right arm up and over your head. Exhale as you side bend to the left, feeling your left lower ribs rotate inward. Avoid arching your lower back. Press the front of your right hip forward to release your right hip flexors.

吸氣，同時(shí)抬起右臂，舉過(guò)頭頂。一邊向左彎曲，一邊呼氣，感覺(jué)左下肋骨向內(nèi)旋轉(zhuǎn)。避免拱起下背部。向前壓右髖前部，釋放右髖屈肌。

Hold for three long, deep breaths. Repeat on the other side.

保持這個(gè)姿勢(shì)，深呼吸三次。在另一邊重復(fù)。

This stretch provides relief of tension in your chest muscles and the front of your shoulders that come from slumping in a seated position.

這種伸展可以緩解你的胸部肌肉和肩膀前部因坐姿而產(chǎn)生的緊張。

Standing and facing an open doorway, place a forearm on the doorframe with your elbow bent to 90 degrees at shoulder height. Your upper arm should be parallel with the floor.

站著面對(duì)一個(gè)敞開(kāi)的門(mén)口，將一個(gè)前臂放在門(mén)框上，肘部彎曲到肩膀高度90度。你的上臂應(yīng)該和地板平行。

This exercise relieves the upper-body rigidity caused by a static sitting posture. The twisting motion, coordinated with your breathing, promotes mobility of your rib cage and thoracic spine while opening up the chest, side waist muscles and low back.

這種鍛煉可以緩解靜態(tài)坐姿造成的上半身僵硬。扭轉(zhuǎn)運(yùn)動(dòng)，配合您的呼吸，促進(jìn)您的胸腔和胸椎的靈活性，同時(shí)打開(kāi)胸部，側(cè)腰部肌肉和下背部。

Standing and facing a desk or counter, sit back slightly into a shallow squat position, then hinge from your hips to bend over and place your left forearm down on the desk or countertop.

站著面對(duì)桌子或柜臺(tái)，稍微向后坐成淺蹲的姿勢(shì)，然后從你的臀部開(kāi)始彎曲，將你的左前臂放在桌子或臺(tái)面上。

Keeping your knees bent with your hips and low-back neutral, inhale as you reach your right arm forward and rotate from your shoulder, mid-back and rib cage to twist open to the right, reaching your hand upward.

保持你的膝蓋彎曲，臀部和背部保持中立，吸氣，同時(shí)你的右臂向前伸展，從你的肩膀，后背中部和胸腔旋轉(zhuǎn)到右邊，手向上伸展。

Adding these simple exercises to your daily routine will help improve your posture, reduce neck pain and backaches and boost your overall health and wellness.

將這些簡(jiǎn)單的運(yùn)動(dòng)添加到你的日常生活中，將有助于改善你的姿勢(shì)，減少頸部疼痛和背痛，并促進(jìn)你的整體健康。