邊工作還能邊減肥？只要站立辦公就行了

每天在辦公桌前伏案工作，一不小心腰上就長了游泳圈，還有得慢性病的風(fēng)險(xiǎn)。其實(shí)工作和減肥還能兩不誤，只要你站立辦公就可以了。

Office workers could lose almost half a stone a year simply by standing up at their desks, new research suggests.

最新研究顯示，員工只要站立辦公，每年就能減重近半英石(約合3.2公斤)。

The international study of more than 1,000 men and women found that standing instead of sitting for six hours a day burned an extra 54 calories daily - resulting in significant weight loss.

這項(xiàng)針對一千多名男性與女性的國際調(diào)查發(fā)現(xiàn)，每天站立辦公六小時可以多燃燒54卡路里，非常有助于減重。

The research, published in the European Journal of Preventive Cardiology, found that standing burned almost twice as many calories in men compared with women, compared with their higher muscle mass.

這項(xiàng)研究報(bào)告發(fā)表在《歐洲預(yù)防心臟病學(xué)期刊》上，結(jié)果發(fā)現(xiàn)，由于肌肉更發(fā)達(dá)，男性站立辦公燃燒的卡路里數(shù)量是女性的兩倍。

The study, which examined data from 1,184 people taking part in 46 previous studies, found the average difference in energy expenditure between sitting and standing was 0.15 calories a minute.

這項(xiàng)研究分析了參與此前46項(xiàng)研究的1184人的數(shù)據(jù)，結(jié)果發(fā)現(xiàn)，坐著和站立的平均能量消耗差異是每分鐘0.15卡路里。

It means those who spent six hours of the day standing rather than sitting could expect to lose almost six pounds in a year if they did not change their diet.

也就是說，在不改變飲食的情況下，每天不坐著，而是站立辦公六小時的員工一年有望減重近6磅(約合2.7公斤)。

Researchers said many office workers could achieve significant weight loss if they spent regular periods standing at their desks, especially if it encouraged them to move about more.

研究人員表示，如果每天都花一定的時間站立辦公，很多人都能明顯減輕體重，特別是當(dāng)站立辦公能夠促使人們多走動時。

Senior author Dr Francisco Lopez-Jimenez, chairman of preventive cardiology at Mayo Clinic, in Minnesota, said: "Standing for long periods of time for many adults may seem unmanageable, especially those who have desk jobs, but, for the person who sits for 12 hours a day, cutting sitting time to half would give great benefits."

明尼蘇達(dá)州梅奧診所預(yù)防心臟病學(xué)會長、資深作者弗朗西斯科-洛佩斯-希門尼斯博士說：“對很多成年人來說，每天長時間站立看似很難實(shí)現(xiàn)，特別是對那些需要伏案工作的人。但對每天在桌子前坐上12小時的人來說，把坐著的時間減半也很有益處。”

Researchers found the effects were most pronounced among men, which they said was likely to reflect the fact those with greater muscle mass burn calories more quickly.

研究人員發(fā)現(xiàn)，站立減重的效果在男性身上最明顯。研究結(jié)果可能還反映出，肌肉更發(fā)達(dá)的人燃燒卡路里更快。

Prof Lopez-Jimenez said the results might even be an underestimate, and said standing could also boost overall health.

洛佩斯-希門尼斯教授說，站立辦公的成效可能被低估了，他還表示，站立可能會提升人們的整體健康水平。

"Standing not only burns more calories, the additional muscle activity is linked to lower rates of heart attacks, strokes, and diabetes, so the benefits of standing could go beyond weight control.

“站立辦公不僅能燃燒更多卡路里，額外的肌肉活動還有助于減少心臟病、中風(fēng)和糖尿病的患病風(fēng)險(xiǎn)。所以站立辦公的好處不僅僅是控制體重。”

"Our results might be an underestimate because when people stand they tend to make spontaneous movements like shifting weight or swaying from one foot to another, taking small steps forward and back. People may even be more likely to walk to the filing cabinet or trash bin.

“我們的研究結(jié)果可能被低估了，因?yàn)楫?dāng)人們站立時，他們會自發(fā)活動身體，比如移動身體重心、換換腳、或者前后挪動幾步。人們還更可能走去文檔柜找找文件，或者去垃圾桶丟個垃圾。”

"It's important to avoid sitting for hours at a time. Standing is a very good first step to avoid this mindset of sitting interminably without moving.

“需要避免一次坐太久，這很重要。站立是避免久坐不動習(xí)慣的良好開端。”

"Who knows, it may also prompt some people to do a little more and take up some mild physical activity, which would be even more beneficial."

“誰知道呢，這可能還會促使一些人多動動，適當(dāng)活動活動身體，這可能更有好處。”

When people are standing, more muscles are tensed and stretched to fight gravity and bear weight.

當(dāng)人們站立時，更多的肌肉會拉緊并得以伸展，以克服重力，承擔(dān)體重。

Researchers stressed that the weight loss from extra time standing would only be achieved if the extra calories burned were not counteracted by an increase in food intake.

研究人員強(qiáng)調(diào)說，長期站立燃燒掉的卡路里沒有通過額外飲食攝入補(bǔ)充的情況下才會達(dá)到減重的目的。