For at least ten hours every day, Mary Dalgleish is on her feet.

一天中至少有十小时，玛丽·达尔格利什都是站着的。

From her 6am start to 11pm bedtime, the 61-year-old therapist and teacher tries to sit down as little as possible: staying standing¹ rather than perching on a chair.Even at weekends, Mary resists the temptation to sink into a comfy armchair, instead remaining steadfastly² 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.

从早上6点开始，到晚上11点就寝，这位61岁的理疗师兼教师，每天尽可能少坐，保持站姿，而不是在座椅上小憩。哪怕在周末，玛丽也抵制住诱惑绝不窝在舒适的扶手椅里，坚持站着在地方高校授课、和59岁的爱人帕特一起在伦敦的公园里长时间漫步，站着做园艺，甚至连看电视也要站着。

Sitting for long periods is linked to a greater risk of cardiovascular disease, cancer and type 2 diabetes³. Standing is great for the body and mind, helping⁴ to fend⁵ off obesity⁶, 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风险更高。站立对身心俱佳，能有效预防肥胖、心脏病发作、中风、痴呆、忧郁症和部分癌症。

Standing burns 50 calories more per hour than sitting and after just 90 minutes of sitting your metabolism⁷ 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.

站着比坐着每小时可以多消耗50卡热量，坐90分钟后，你的新陈代谢会大幅减缓。不过，若是每天多花30分钟站立，多消耗的卡路里一年累积起来相当于减重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岁的公司主管苏为其员工购买了站立式办公桌。苏也正是后腰疼痛了才开始着力研究站着工作的。“我发觉了一家名为‘百变书桌’的网店，就花了350英镑订了张桌子。把百变书桌放你常规的桌子上，上面再放置计算机和键盘，你可以上下调节。”

Having one central bin⁸ 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.

在办公室中央放一个废纸篓会很有效，而不是每个桌角下各放一个。休息时间活动活动，不要坐在餐厅里也不要在桌前办公。

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 veins⁹. And if you wear unsuitable shoes or have poor posture¹⁰, then aching feet, joints¹¹ 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 calf¹² raises, knee bends and circle your ankles to boost circulation.

但一天久站也引发问题。如果你久站不动，腿部会充血，徒增静脉曲张的风险。要是你穿的鞋子不舒适，站姿又不好，便会腿脚疼痛、伤及关节和腰背。所以有人便建议买舒适的鞋子，铺上鞋垫提供支撑力，鞋跟要低。还要记得要踮踮脚尖、弯弯膝盖、转转脚踝，促进血液循环。