These are the six exercises that any office worker can do at their desk to stay healthy.
這里介紹六種在辦公桌邊就能進(jìn)行的運(yùn)動方式，能讓上班族保持健康狀態(tài)。

The simple moves, including a chest stretch and a chair twist, were designed by physiotherapists who warn that 'sitting is the new smoking'.
這些簡單的動作，像擴(kuò)胸伸展和座椅旋轉(zhuǎn)等，是由一些理療師設(shè)計的，題目認(rèn)為“久坐相當(dāng)于吸煙。”

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.
這些動作由英國皇家理療師協(xié)會發(fā)布，此前有一項調(diào)查顯示，每十個白領(lǐng)中，有四人每天步行的時間不到30分鐘。

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.
這項調(diào)查由英國心臟基金會實施，調(diào)查還發(fā)現(xiàn)有三分之一的人過于留戀辦公桌，甚至上廁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，理療協(xié)會鼓勵人們在工作時間要多活動。

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.
該機(jī)構(gòu)的一項調(diào)查顯示，只有19％的人會離開辦公桌，走到外面透口氣，而只有3％會去健身。

This means the vast majority of us are missing out on any kind of physical activity during the day.
這就是說，我們絕大多數(shù)人在一天中不進(jìn)行任何形式的鍛煉。

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.
理療協(xié)會的發(fā)言人薩米?馬戈說：“上班族一星期的絕大多數(shù)時間花在了工作上，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.
“要找時間每天做至少三十分鐘適度的健身運(yùn)動，一周鍛煉五次，這很難做到。

'Sitting is the new smoking and this issue needs to be taken seriously.'
”久坐相當(dāng)于吸煙，需要受到重視。”

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.
她還說道：“利用室外免費(fèi)健身設(shè)施，或者在午餐時間地散步，都能幫助人們在一天當(dāng)中變得更有活力。”

'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.'
“你也可以考慮，提前一站下地鐵或者把車停到離單位稍遠(yuǎn)的地方，開會時來回走動，站立辦公，以及站著休息。”

Here, she reveals how to try and keep in shape while at your desk....
以下是她介紹的幾個在辦公桌旁鍛煉的方法。

The chest stretch: Sit forward, point your thumbs to the ceiling and stretch the chest, squeezing the shoulder blades together for 20 seconds
擴(kuò)胸伸展：上身坐直，雙手向上伸，擴(kuò)胸，雙肩收緊，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：坐椅子的邊緣，腳跟著地，身體向前傾二十秒，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
坐姿扭動：面向前坐好，頭部和上身向右轉(zhuǎn)。左手抓住右邊扶手，轉(zhuǎn)動身體拉伸脊椎。

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
抬腿運(yùn)動：站在辦公桌前面，抬起左腿，左腳跟朝臀部抬。左手抓住后腳堅持20秒，拉伸股四頭肌。

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
手撐墻壁：伸出手掌，與肩齊高，撐住墻。向后邁一步，利用腹部力量，下蹲，遠(yuǎn)離墻面，然后往回推。這是一種能在辦公室做的俯臥撐。

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
最佳姿勢：最正確的姿勢是緊靠椅子后背坐，肩膀放松，不要抬起或向前垂彎。

Vocabulary：
shoulder blade: 肩胛骨
spine: 脊柱
quad: 股四頭肌

（譯者：鄧春蕤BISTU 編輯：馬文英）