上班族保持健康六种桌边运动

These are the six exercises that any office worker can do at their desk to stay healthy.
这里介绍六种在办公桌边就能进行的运动方式，能让上班族保持健康状态。

The simple moves, including a chest stretch and a chair twist, were designed by physiotherapists who warn that 'sitting is the new smoking'.
这些简单的动作，像扩胸伸展和座椅旋转等，是由一些理疗师设计的，题目认为“久坐相当于吸烟。”

They have been released by the Chartered Society of Physiotherapy (CSP) after a survey released last week revealed four out of 10 office employees walk for less than 30 minutes a day.
这些动作由英国皇家理疗师协会发布，此前有一项调查显示，每十个白领中，有四人每天步行的时间不到30分钟。

The poll, from the British Heart Foundation, found a third of people are so tied to their desks they even put off going to the loo.
这项调查由英国心脏基金会实施，调查还发现有三分之一的人过于留恋办公桌，甚至上厕所都拖拖拉拉地不愿去。

Now, the CSP is urging people to try to be more active during the work day.
所以，理疗协会鼓励人们在工作时间要多活动。

A survey, carried out by the organisation, revealed only 19 per cent of us leave our desks to go outside for a break, and only three per cent of us go to the gym.
该机构的一项调查显示，只有19％的人会离开办公桌，走到外面透口气，而只有3％会去健身。

This means the vast majority of us are missing out on any kind of physical activity during the day.
这就是说，我们绝大多数人在一天中不进行任何形式的锻炼。

Sammy Margo, a spokesperson for the CSP, said: 'Full-time workers spend a significant bulk of their week at work, or travelling to and from it.
理疗协会的发言人萨米•马戈说：“上班族一星期的绝大多数时间花在了工作上，或者在上下班的路上。

'Finding ways to build in time to do at least 30 minutes of moderate intensity physical activity, five times a week, can be a challenge.
“要找时间每天做至少三十分钟适度的健身运动，一周锻炼五次，这很难做到。

'Sitting is the new smoking and this issue needs to be taken seriously.'
”久坐相当于吸烟，需要受到重视。”

She added: 'using free facilities like outdoor gyms, or simply going for a brisk walk at lunchtime, can help people to be more active during the day.
她还说道：“利用室外免费健身设施，或者在午餐时间地散步，都能帮助人们在一天当中变得更有活力。”

'You could also consider getting off the tube a stop early or parking further away from work, walking meetings, standing desks and taking standing breaks.'
“你也可以考虑，提前一站下地铁或者把车停到离单位稍远的地方，开会时来回走动，站立办公，以及站着休息。”

Here, she reveals how to try and keep in shape while at your desk....
以下是她介绍的几个在办公桌旁锻炼的方法。

The chest stretch: Sit forward, point your thumbs to the ceiling and stretch the chest, squeezing the shoulder blades together for 20 seconds
扩胸伸展：上身坐直，双手向上伸，扩胸，双肩收紧，保持20秒。

The sit stretch: Perch on the edge of the seat, rest your heel on the floor and lean forward for 20 seconds, stretching the back of the leg
坐立拉伸：坐椅子的边缘，脚跟着地，身体向前倾二十秒，伸展腿部。

The chair twist: Sit forward and rotate the head and upper body to the right. Use your left hand to take the right arm and cross over the body to stretch the spine
坐姿扭动：面向前坐好，头部和上身向右转。左手抓住右边扶手，转动身体拉伸脊椎。

The leg-up: Stand in front of your desk and raise your left leg, lifting the left heel towards the buttock. Grab hold of the back foot and hold the stretch for 20 second, stretching the quads
抬腿运动：站在办公桌前面，抬起左腿，左脚跟朝臀部抬。左手抓住后脚坚持20秒，拉伸股四头肌。

The wall-press: Stretch out the palms against a wall at shoulder height. Take a step back and engage the stomach muscles, lowering yourself until you are a couple of inches away from the wall, before pushing yourself back up. This is a press up that can be done in the office
手撑墙壁：伸出手掌，与肩齐高，撑住墙。向后迈一步，利用腹部力量，下蹲，远离墙面，然后往回推。这是一种能在办公室做的俯卧撑。

Perfect posture: Tips for good posture include sitting with your bottom right at the back of the seat, and relaxing the shoulders so they don't elevate or become round
最佳姿势：最正确的姿势是紧靠椅子后背坐，肩膀放松，不要抬起或向前垂弯。

Vocabulary：
shoulder blade: 肩胛骨
spine: 脊柱
quad: 股四头肌

（译者：邓春蕤BISTU 编辑：马文英）