You may hit the gym at lunchtime or go for a run when you get home. But such efforts will have minimal effect if you spend the rest of your time doing what you are probably doing now - sitting down.

你或許在午休時會去健身房，或許下班后會去跑步。但如果其余時間里你都像現在這樣--久坐不動，那么你的鍛煉可能收效甚微。

In a glut of new research on the subject, experts are warning that we should 'beware our chair', as spending too long in it can raise the risk of high blood pressure, a sluggish metabolism and weight gain.

在近大量的研究發現中，專家們警告大眾要“當心你的椅子”，因為長時間“黏”在椅子上可能面臨患高血壓，代謝減緩和體重增加的風險。

With the average person sitting down for just under nine hours a day at the office, at home or in the car, even a daily workout is unlikely to offset the risks of being seated for too long.

一般人每天有近9小時的時間坐在辦公室、家中或者汽車上，即使每天堅持鍛煉，也無法抵消久坐的危害。

Sit ups: Being chair-bound for too long can raise the risk of high blood pressure, a sluggish metabolism and weight gain.

從椅子上站起來！久坐對身體的危害包括高血壓，代謝減緩和體重增加。

According to Swedish scientists, quoted in the British Journal of Sports Medicine recently, prolonged sitting should carry a public health warning.

《英國運動醫學雜志》近引述瑞典科學家的觀點，久坐不動已成為威脅公眾健康的隱患，應當引起重視。

So why is the humble chair being blacklisted? As the most passive activity behind lying down, being seated burns a bare minimum of calories - even eating an apple or fidgeting uses more energy than parking your bottom on a chair.

但為什么這次是“老實巴交”的椅子被列入黑名單呢？作為被動性僅次于躺的活動，“坐”的狀態將人體熱量消耗降至低--吃一顆蘋果或“坐立不安”的扭來扭去，都比“黏”坐在椅子上消耗的熱量多。

While standing engages muscles in your back, shoulders and legs, sitting presents no positive physical challenge to the body, forcing it instead into an inactive state.

“站立”能鍛煉背部，肩部和腿部的肌肉，而“坐”不但沒有對身體提出積極的體力考驗，反而強制它進入懈怠狀態。

It is almost inevitable, researchers say, that long-term sitters find their waistline expanding.

研究人員說，長期的“坐者”都不可避免的遭遇了腰圍增大的現實。

While the action of standing up only burns a few calories, do it enough times a day and it makes a real difference.

雖然“站起來”一次只能消耗幾卡路里的熱量，但只要每天堅持做幾次，就能起到明顯的作用。

It's easy to burn 30 to 50 extra calories a day, which is enough to prevent a weight gain of 2lb to 3lb a year. Spend your time sitting down and the pounds will creep on unnoticed.

每日多消耗30到50卡路里并不難，但足以防止體重每年增加2到3磅。如果大量時間都處于 “坐”的狀態，肥肉就會悄悄的降臨到你身上