Forget your morning coffee - spend 10 minutes walking up and down some stairs instead.

忘记你的晨起咖啡，转而花十分钟时间上下走楼梯吧。

It sounds like a nightmare. But according to new research, that little bout¹ of exercise will do far more for your energy levels than if you were to take the elevator while slurping² on a soda or a cappuccino - and saves you some money.

这个建议听起来似乎像个噩梦，但是据最新研究显示，这样少量的锻炼比喝着苏打水或卡布奇诺坐电梯更有助于身体能量的提升，而且还省钱。

The study aimed to simulate the hurdles³ faced in a typical office setting, where workers spend hours sitting and staring at computer screens and don't have time for a longer bout of exercise during the day.

这项研究的目的是模拟在传统办公室环境中遇到的障碍，在这里，员工们长时间坐着并盯着电脑屏幕，一天下来根本没有时间做长时间的锻炼。

For the study, participants on separate days either ingested capsules containing caffeine or a placebo⁴, or spent 10 minutes walking up and down stairs - about 30 floors total - at a low-intensity pace.

在研究中，参与者在不同的日子里，要么服用含咖啡因或安慰剂的胶囊，要么以较低的速度爬10分钟楼梯--总计大约30层。

To test the effects of caffeine versus⁵ the exercise, each group took some verbal and computer-based tests to gauge⁶ how well they performed certain cognitive⁷ tasks.

为了检测咖啡因和锻炼带来的影响有什么区别，每组参与者会做一些口头测试和电脑测试，来估测他们在一些特定的认知测试中的表现。

Neither caffeine nor exercise caused large improvements in attention or memory, but stair walking was associated with a small increase in motivation for work.

虽然咖啡因和锻炼都不会带来注意力和记忆上多大的提升，但是走楼梯会使工作积极性稍有提高。

There is still much research to be done on the specific benefits of exercising on the stairs, especially for just 10 minutes. But even a brief bout of stair walking can enhance feelings of energy without reducing cognitive function.

关于走楼梯、尤其是走十分钟楼梯带来的具体好处，我们还需要做更多的调查，但是即便是短时间的走楼梯，也能在不降认知能力的前提下提升你的精力。

You may not have time to go for a swim, but you might have 10 minutes to walk up and down the stairs.

你可能没时间去游泳，但是你可能会有十分钟的时间去爬楼梯。