As if long hours at the office weren't draining enough, it turns out your work life could be introducing a host of habits that take a toll¹ on your health. But it's never too late to change course. Repetitive actions do play a big role in your everyday behaviors. Read on to discover some of the mindless workplace habits that may be influencing your health -- and what to do about them.

长时间待办公室似乎还不够累人，事实上，工作会带来许多对你健康不利的习惯。但想改变永远都不嫌晚。重复行为会对你的日常行为产生巨大影响。读下去，看看那些不经意间却会影响你健康的工作习惯，看看有没有对策。

1. Skipping breakfast.

1. 不吃早饭

While the science is somewhat debated, most experts agree it's better to eat breakfast than to forego it entirely². It can be easy to breeze through your morning on only a cup of joe, but research suggests eating breakfast can help you kickstart your metabolism³ and help increase your energy so you're not feeling sluggish⁴ later on. If that isn't convincing enough, some experts even advocate for eating a doughnut over skipping the meal, though obviously that shouldn't be a recurring⁵ choice. If you're looking for some easy morning options, try one of these quick breakfast recipes.

尽管科学上尚有争议，大部分专家认为吃早饭总比一点都不吃要好。早餐只喝一杯咖啡固然也可轻松度过早晨，但专家称吃早饭有助加快新陈代谢、增进体能，上班不觉困顿疲劳。如果还是不能让你信服，专家甚至主张如果不吃早饭就吃个甜甜圈吧，尽管这不是长久之计。如果你希望轻松搞定早饭，就试试简便的早餐食谱。

2. Leaning your face on your hand.

2. 用手撑着脸

Sure, it's comfortable, but touching your face excessively may be an enemy to good skin care or hygiene⁷, because it spreads bacteria and other bugs⁸.

确实，手撑脸很舒服，但过多触碰脸庞不利于呵护肌肤、也不卫生, 因为碰脸会传播细菌和其他小毛小病。

3. Eating a sad desk lunch.

3. 随意打发午餐

Your brain needs a break. Without one, your productivity and your energy levels plummet⁹. Besides, research shows multitasking is inefficient¹⁰, so you're probably not getting much done by pushing through anyway.

大脑需要休息，不休息的话，你会工作效率会大幅降低，精力骤减。此外，研究表明，多任务低效，若勉强工作，工作成效也低。

4. Slouching in your chair.

4. 窝在座椅里

Bad posture¹¹ = Bad health? Studies show that when you slouch you may be negatively influencing your mood. Not to mention poor posture, which is frequently associated with staring at technology, puts a strain on your upper body, too, which could lead to neck and shoulder pain.

站没站相、坐没坐相=健康状况差？研究表明，你低头垂肩懒洋洋的坐姿对你的情绪也会有负面影响。更不要说你的姿势了，姿势不佳总和盯着科技产品看有关，引起上身紧张，引发肩颈疼痛。

5. Touching your eye.

5. 触碰眼睛

It may be tempting¹² to swipe off that smudged eyeliner in the middle of your day, but be wary¹³ of hand-to-eye contact as it's another way to spread germs. Not only that, you may be damaging some very delicate skin. Rubbing the eyes ... can actually create microscopic¹⁴ tears in the tissue (making the eye area look older faster), break the capillaries¹⁵ in the eyelids¹⁶ (causing little thread-like veins¹⁷ called telangiectasia) or break the capillaries under the eye (intensifying dark circles).

白天过半，你一定很想把花掉的眼线擦掉，但要小心眼手接触，这是另一种传播细菌的方式。不仅如此，你细嫩的肌肤也会受到损害。揉擦眼睛会使眼组织产生极细密的眼泪(加速眼部衰老)、破坏眼睑的毛细血管（产生细小的线状血管，即毛细血管扩张）、还会破坏眼下毛细血管（加深黑眼圈）。

6. Sitting all day.

6. 终日久坐

Many experts claim that "sitting is the new smoking," which isn't such great news if you're chained to a desk for eight hours a day. A sedentary lifestyle can increase your risk for diabetes¹⁸ and heart disease, and it's probably hurting your back. Make it a point to get up and move as often as you can or opt⁶ for a standing¹⁹ desk if the opportunity exists. You can also try this yoga move to undo²⁰ some of the damage that comes with sitting at a desk.

许多专家声称，“久坐是又一种吸烟”，如果你一天拴在桌边达八小时之久，这可不是什么福音。坐着的生活方式会增加糖尿病和心脏病风险，还很有可能伤及背部。要记得起身，尽可能多动，如果有机会，选择一张站立式办公桌。你也可以试试瑜伽动作，解除久坐桌边带来的损害。

7. Petting the office dog and returning to your keyboard.

7. 办公室里抚触小狗后又立马回到键盘前

Pets, including dogs, potentially carry germs that can spread from animals to people, according to the CDC -- but nothing a good scrub won't fix. Just be sure to wash those hands once playtime is over.

根据疾病防治中心的说法，宠物，包括小狗，有可能携带病菌，传染给人类。但彻底擦洗就没事了。记得和宠物逗趣后，一定要洗手。

8. Bringing your phone to the bathroom.

8. 带手机去洗手间

Half of smartphone users ages 18 to 29 admit to bringing their phones with them to the toilet. It may be tempting to, er, multitask, but you're really just inviting²¹ germs into your body and back to your desk. In fact, research shows that your phone has more bacteria than that porcelain²² throne. Seriously, just leave it behind.

有一半年龄在18至29岁的手机用户表示自己去洗手间也带着手机。嗯，也许你控制不了要同时手头处理多件任务，但你也确实给身体招来了细菌，还带到了你的办公桌上。事实上，研究表明，你的手机的细菌要比陶瓷“宝座”来得多。说真的，放下手机吧。

9. Not taking a sick day.

9. 不请病假

The common cold can take a lot out of you, physically²³ and mentally. By not allowing yourself to properly rest, you may be prolonging the sickness. You're also compromising your co-workers' immune systems by exposing them to the virus. It's better for your health, their health and both parties' productivity in the long run.

普通的感冒让你身心俱损。要是你不让自己好好休息，你会拖延病症。这也会侵害你同事的免疫系统，让他们身处病毒环境。从长远来看，请假有益你的健康、你同事的健康，还有双方的工作效益。

10. Crossing your legs.

10. 交叠双腿

It can be easy to cross those legs to avoid playing footsie with your neighbor, but you may want to re-think your sitting stance. Crossing your legs too much may cause back and neck pain and even might elevate your blood pressure. The ideal seated position comes with your feet flat on the floor and your knees and ankles at a 90 degree angle whenever possible.

诚然，交叉双腿可以轻松避免邻座同事间桌下脚碰脚，但你得重新审视你的坐姿。频繁交叉双腿会引发肩颈疼痛甚至会导致血压升高。理想的坐姿是双脚平放在地板，但凡可以，膝盖和脚踝要呈90度。

11. Indulging in free office pizza.

11. 上班期间贪食免费披萨

The Food and Drug Administration recommends that cooked commercial foods should sit out for no more than four hours, as that's the time in which bacteria can grow and multiply. Consumer and homemade meals have an even shorter timeframe of only two hours.

食品药品管理局建议说，市售食物摆放不得超过四小时，因为四小时内细菌会增加、成倍繁殖。消费者和家庭自制的餐饮保质期更短，才两小时。

12. Not unplugging once you get home.

12. 到家仍保持工作状态

Try stashing²⁴ the phone once you walk through the front door. Mindless scrolling²⁵ after dinner or checking your email before crawling into bed may seem insignificant²⁶, but it may be contributing to mental exhaustion²⁷.

试着一进家门就把手机放好。饭后漫不经心地滚屏、睡前查阅邮件看似无足轻重，但会导致精神疲惫。