久坐辦公室的人該做多少運動來保持健康?
The perils of sitting all day aren't good. Researchers have shown that remaining stationary for extended periods of time (like at your 9-to-5 desk job) can be detrimental to your health.
坐一整天對身體危害多多。研究表明，長期保持固定坐姿（比如朝九晚五的辦公室工作）不利於身體健康。While exercise is a big part of offsetting the harmful effects of sitting, it was unclear how many gym sessions were needed to help — until now.
雖然運動能很大程度地抵消久坐帶來的傷害，但是我們一直不清楚需要做多少的運動量--直到現在。A new study, published in The Lancet, shows the ideal formula for counteracting the negative effects of a sedentary job.
一項在《柳葉刀》上發表的新研究，展示瞭如何抵消工作久坐負面影響的理想方案。
Instead of a fixed number of hours spent exercising, the ratio depends on how much you sit: people who work a typical eight-hour day should spend at least one hour each day moving; if you sit six hours a day, you should spend half an hour exercising.
不用固定時間專門鍛鍊，鍛鍊的時間比例取決於你坐了多久：典型工作八小時的人每天至少要花一個小時來運動；如果你每天坐六個小時，你可以花半個小時來鍛鍊。
The research also indicated that the exercise doesn't have to be all at once — or rigorous. It can be spread throughout the day and be as simple as walking.
研究還表明，運動不用那麼突然、嚴格，可以滲透在一天之中，像散步一樣簡單。The team behind the study analyzed data from a pool of a million adults over the age of 45 in Western Europe, the United States, and Australia.
研究小組對西歐、美國和澳大利亞的百萬名45歲以上的成年人進行了數據分析。Using previous data, the researchers examined data from 16 published studies and used it to determine how much exercise is required to compensate for sitting.
研究人員通過檢查以前發表過的16個研究數據，來確定彌補久坐的危害需要多少運動量。Their recommended daily exercise goal is higher than previous advice but not necessarily less attainable, given it can be completed throughout the day.
他們推薦的每日運動目標高於之前的建議，但是也不是不可能實現，還是可以在一天內完成的。Fitting in an hour of exercise a day sounds especially daunting if you have a desk job, but there are plenty of workouts you can complete before and after work.
如果你有一份坐辦公室的工作，一天1小時的鍛鍊聽起來特別艱鉅，不過你可以在工作前或工作後完成這些大量的訓練。Even if it means taking a 10-minute walk during lunch, your body will thank you in the long run.
即使是在午飯時間走10分鐘，久而久之，你的身體也會感謝你的堅持。
