A new study from the Journal of Medicine and Science in Sport and Exercise says if your bottom spends too much time parked in a chair, your heart pays a heavy price.

体育科学与运动医学杂志》发表的一项新研究称，如果你的屁股在椅子上坐太长时间，你的心脏会为此付出沉重代价。

It finds the more hours of what’s called“sitting time”over the course of your day, the more time for blockages¹ to clog² up your arteries³.

这项研究发现，一天之内所谓的“坐立时间”越长，动脉阻塞的时间就越长。

Let's take a typical eight-hour shift.let’s say you’re sitting less than two hours, or a quarter of your day.Well in that case, you’re probably OK.

以普遍的8小时工作制来说，如果说你坐的时间少于两小时，或者说少于一天的四分之一，如果是这样的话，你的健康是没有什么问题的。

But when half of your day is spent taking a load off your risk of heart disease goes up about twelve percent.Spend six hours of that frozen in a chair, and the risk zooms⁴ up by more than a third.

但当你有半天的时间都是坐着时，那么你患上心脏病的风险大概会增加12％。如果你有6个小时动也不动地坐在椅子上，那么你患心脏病的风险会增加三分之一以上。

And if your eight hours is basically eight hours of desk work.It Jumps more than fifty percent higher.So how can you st and up and fight the war against“sitting time”.

如果你的8小时基本上都是坐在办公桌前工作，那么你患心脏病的风险会跃升到50％以上。

Well, number one, take the stairs, not the elevator.Take walking breaks, not coffee breaks.let your legs do the walking.Don’t e-mail, go speak to a co-worker in person.

那么你怎样行动起来与“坐立时间”相抗争呢?首先，爬楼梯而不是坐电梯。休息时间散散步而不是喝咖啡。让你的双腿走走路。

And if you need to use the restroom, choose the one that’s farthest away.And finally, take a walk rather than eating lunch at your desk.

不要发邮件，亲自走到同事跟前交谈。如果你要去洗手间，选择最远的那个。最后，走路去吃午餐而不是坐在办公桌前吃午餐。