迷人好身材 全靠站出來
For at least ten hours every day, Mary Dalgleish is on her feet.
一天中至少有十小時，瑪麗·達爾格利什都是站着的。From her 6am start to 11pm bedtime, the 61-year-old therapist and teacher tries to sit down as little as possible: staying standing rather than perching on a at weekends, Mary resists the temptation to sink into a comfy armchair, instead remaining steadfastly standing, giving lectures at a local college, going for long walks around the London parks with husband Pat, 59, gardening or even standing as she watches the TV.
從早上6點開始，到晚上11點就寢，這位61歲的理療師兼教師，每天儘可能少坐，保持站姿，而不是在座椅上小憩。哪怕在週末，瑪麗也抵制住誘惑絕不窩在舒適的扶手椅裏，堅持站着在地方高校授課、和59歲的愛人帕特一起在倫敦的公園裏長時間漫步，站着做園藝，甚至連看電視也要站着。Sitting for long periods is linked to a greater risk of cardiovascular disease, cancer and type 2 diabetes. Standing is great for the body and mind, helping to fend off obesity, heart attacks, strokes, dementia, depression and some cancers.
久坐者患心血管疾病、癌症和二型糖尿病的風險更高。站立對身心俱佳，能有效預防肥胖、心臟病發作、中風、癡呆、憂鬱症和部分癌症。
Standing burns 50 calories more per hour than sitting and after just 90 minutes of sitting your metabolism slows significantly. Spend an extra 30 minutes a day on your feet, however, and the extra calorie burn could add up to 5.2lb of weight loss over a year.
站着比坐着每小時可以多消耗50卡熱量，坐90分鐘後，你的新陳代謝會大幅減緩。不過，若是每天多花30分鐘站立，多消耗的卡路里一年累積起來相當於減重5.2磅。
Company director Sue Antiss, 49, has invested in standing desks for her staff. It was this alongside her lower back pain that made Sue investigate standing up at work.‘I found a company called Varidesk online and ordered one for ￡350. You put them on top of your normal desk, with your computer and keyboard on them, and can move them up and down.‘
49歲的公司主管蘇爲其員工購買了站立式辦公桌。蘇也正是後腰疼痛了纔開始着力研究站着工作的。“我發覺了一家名爲‘百變書桌’的網店，就花了350英鎊訂了張桌子。把百變書桌放你常規的桌子上，上面再放置計算機和鍵盤，你可以上下調節。”Having one central bin in an office, rather than one under each desk, is helpful. Spend your breaks doing something active, not sitting in the canteen or at your desk.
在辦公室中央放一個廢紙簍會很有效，而不是每個桌角下各放一個。休息時間活動活動，不要坐在餐廳裏也不要在桌前辦公。But standing for significantly more of your day can present problems. If you stand for long periods without moving around, blood can pool in the legs and increase your risk of varicose veins. And if you wear unsuitable shoes or have poor posture, then aching feet, joints and back may result. So some people suggest investing in comfortable shoes with a supportive insole and no more than a slight heel. And remember to do calf raises, knee bends and circle your ankles to boost circulation.
但一天久站也引發問題。如果你久站不動，腿部會充血，徒增靜脈曲張的風險。要是你穿的鞋子不舒適，站姿又不好，便會腿腳疼痛、傷及關節和腰背。所以有人便建議買舒適的鞋子，鋪上鞋墊提供支撐力，鞋跟要低。還要記得要踮踮腳尖、彎彎膝蓋、轉轉腳踝，促進血液循環。
