Sitting at a desk all day, driving to work and lazing on the sofa at weekends can trigger a decline towards ill health in just two weeks, a study found.

研究發(fā)現(xiàn)：假如人們成天坐在電腦桌前，或是選擇在沙發(fā)上度過一整個(gè)周末，并且去工作時(shí)還總是開車，那么他們的健康水平在僅僅兩周內(nèi)就會(huì)發(fā)生下降。

Health begins to deteriorate within a fortnight of living a "couch potato" lifestyle, according to University of Liverpool researchers.

英國利物浦的一所大學(xué)調(diào)查顯示：如果你保持這種“沙發(fā)土豆”的生活方式，那你的健康情況在兩周內(nèi)就會(huì)開始惡化。

They warned that Britons' increasingly inactive lives could damage their health in the long term, potentially leading to serious conditions such as type 2 diabetes, heart disease and strokes.

研究者就英國人如今懶散的生活方式提出警告：如果大家繼續(xù)以這樣的方式生活，那么二型糖尿病、心臟病和中風(fēng)也就離他們不遠(yuǎn)了。

But the good news is the ill-effects can easily be reversed with simple steps like taking the stairs instead of the lift, getting off the bus a stop early and going to the supermarket instead of shopping online.

但值得慶幸的是，由這些生活方式所導(dǎo)致的不良影響可以通過簡(jiǎn)單地改變生活細(xì)節(jié)來消除！比如，我們可以少用電梯多走樓梯，早點(diǎn)起床乘公交車上班而不是開車，還可以逛實(shí)體店來代替網(wǎng)購。

Lead researcher Dr Daniel Cuthbertson warned a sedentary lifestyle quickly begins to "sow the seeds for future disease".

首席研究員丹尼爾·克波松教授提醒大家：這種久坐的生活方式會(huì)增加患病的風(fēng)險(xiǎn)，為我們的健康埋下隱患。

He said: Through various advances, our society has become a lot more sedentary. 

他說：現(xiàn)代社會(huì)先進(jìn)的科學(xué)技術(shù)使人們的生活變得更宅了。

Our grandparents did washing manually, they did manual labour, people were physically active. Now many of us are based at desks tapping away – we don't even go out to do our shopping.

我們爺爺奶奶那一輩的人習(xí)慣手洗衣物，做些體力活，他們總是在活動(dòng)。但現(xiàn)代人的大部分時(shí)間都花在電腦上，甚至連購物都通過網(wǎng)絡(luò)。

Sedentary behaviour has a number of adverse health effects that over an extended period of time could be harmful.

久坐不動(dòng)的習(xí)慣對(duì)健康有很不好的影響，而這些壞影響往往還會(huì)持續(xù)較長(zhǎng)一段時(shí)間。

For the study, researchers followed 45 people with an average age of 36 who did not regularly do any active exercise like jogging or going to the gym but all walked at least 10,000 steps a day as part of their daily lives.

在這項(xiàng)研究中，研究者跟蹤調(diào)查了45名平均年齡36歲的人，這些人平時(shí)都沒有慢跑和健身的習(xí)慣，但是他們每天至少會(huì)走10000步。

They were asked to become inactive for two weeks. This involved getting public transport or driving to work, taking lifts or escalators instead of stairs, cutting their steps down to around 1,500 a day and spending the weekend at home, mainly watching TV or playing computer games.

研究者要求這群人保持兩周懶散的生活，包括搭乘公共交通或開車去上班，用電梯代替走樓梯，并將每天的步行數(shù)減少到1500步左右，周末要待在家里看電視或玩電腦游戲。

Researchers checked participants' activity levels using a tracker on their arms. All were also asked to stick to their normal diets and keep a food diary to show they had not changed what they ate.

研究者用實(shí)驗(yàn)人手臂上佩戴的追蹤器來記錄他們的生理活躍度。所有被試者都保持與平時(shí)一樣的飲食習(xí)慣，他們還要將每日所吃的事物記錄下來以確保飲食并沒有發(fā)生太大變化。

After two weeks, tests showed participants had increases in their fat levels and waist sizes,and showed signs of muscle loss and lower cardio-respiratory fitness.

實(shí)驗(yàn)開始兩周以后，研究者發(fā)現(xiàn)被試的脂肪水平和腰圍都增加了，還有跡象表明他們的肌肉比例變低，心肺功能也有所下降。

Their bodies were also less able to respond to the hormone insulin — a symptom which can be a precursor to developing diabetes.

他們的身體開始變得對(duì)胰島素不敏感，這可能是患上糖尿病的征兆。

After participants had resumed their normal activity levels for 14 days, the negative effects were reversed.

但是在被試恢復(fù)他們正常的生活方式后，上述癥狀都在14天內(nèi)消失了。

Even in two weeks, the transition from being a busy bee to a couch potato provoked subtle changes which over months or years would predispose people to certain diseases.

由此可見，即使是在兩個(gè)星期這么短的時(shí)間里，從忙碌的生活方式轉(zhuǎn)換到“沙發(fā)土豆”的生活方式也能夠帶來一定的不良影響，更何況是長(zhǎng)期這樣生活？到時(shí)，疾病的糾纏必定無法擺脫。

The results also suggested being physically active could be even more important for people who had an immediate relative with type 2 diabetes.

這項(xiàng)研究結(jié)果還說明了生理活躍度對(duì)于那些擁有患二型糖尿病直系親屬的人群來說更為重要。

Official NHS guidance recommends adults exercise for 30 minutes, five days a week but many people fail to meet this target. Figures from Sport England suggest one in four people fail to do even 30 minutes of activity a week.  

英國國家醫(yī)療服務(wù)指南建議成年人每周堅(jiān)持鍛煉5天，每天30分鐘。但是少有人能達(dá)到這個(gè)標(biāo)準(zhǔn)。來自英格蘭體育局的一份數(shù)據(jù)顯示平均4個(gè)人里有一個(gè)甚至不能做到一周運(yùn)動(dòng)30分鐘。

下面是彩蛋時(shí)間~

Five steps to stay active

保持活躍的5個(gè)步驟 

? Take the stairs instead of the lift or escalator wherever possible.

盡可能用走樓梯代替乘坐電梯。

? Walk to work, get off the bus a stop early or park away from the office so you have to walk in.

走路上班，或者在離公司較遠(yuǎn)的地方下公交來強(qiáng)迫自己步行去辦公室。

? Move the printer or water cooler away from your desk so you have to get up regularly during the working day.

將打印機(jī)和水冷器搬離你的辦公桌，讓自己常走動(dòng)。

? Do your weekly shop at the supermarket instead of shopping online.

每周都去實(shí)體店和超市購物，而不是網(wǎng)購。

? Don't spend the whole weekend on the sofa — mix up relaxing with activities like cleaning the house, shopping or going for a walk.

不要將整個(gè)周末都浪費(fèi)在沙發(fā)上，可以起來做做家務(wù)，出去買些東西或者散散步。

來源：中國日?qǐng)?bào)雙語新聞（微信ID：Chinadaily_Mobile）

編輯：張曦