You've heard that sitting too much just might kill you, mainly because the lack of movement translates into an increased risk of heart disease, diabetes¹, and other chronic² conditions. To add insult to injury, it turns out that spending your day hunched³ over a computer also has major ramifications⁴ for your mental well-being⁵.

你听说过久坐可能致死，主要是因为缺少运动会导致患心脏病、糖尿病和其它慢性病的风险增加。雪上加霜的是，结果表明一整天都盯着电脑看也会对你的精神健康造成重大影响。

The issue: Poor posture⁶ can put you in a lousy mood and make you feel more stressed and depressed⁷.

问题是：坐姿不正会让你心情变糟、更有压力、更抑郁。

"We're a very forward-leaning society-we drive forward, lean forward, slouch over our desks all day," says William Smith, an exercise physiologist⁸ in Morristown, New Jersey⁹ and co-author of Exercises for Perfect Posture. You probably spend a lot of time craning your neck over your smartphone, too.

"我们处于一个前倾的社会--开车时前倾、斜靠时前倾、整天都呆在办公室，"新泽西州莫里斯顿的运动生理学家、《练习完美姿势》（Exercises for Perfect Posture）一书的合著作者威廉·史密斯说道。也许，你还会前倾着花大量的时间看手机。

This isn't just a theory; research has actually verified the connection between poor posture and fatigue¹⁰, especially in people who have depression. One study, published last year in the Journal of Behavior Therapy and Experimental Psychiatry¹¹, found that patients with mild to moderate depression felt more alert after simply keeping their back and shoulders upright while sitting. They also reported less anxiety.

这不仅是一个理论，研究实际上证实了姿势不正与疲劳之间的联系，抑郁症患者更是如此。去年发表在《行为疗法和实验精神病学杂志》（the Journal of Behavior Therapy and Experimental Psychiatry）的一项研究发现：坐着的时候保持背部和肩膀挺直之后，轻度至中度抑郁症患者感觉更机敏了。他们称自己也没那么焦虑了。

Another study, published in the journal Biofeedback, came to a similar conclusion: Participants who slouched while walking felt more depressed. When they shifted to a more upright position, their outlook and energy levels increased.

另一项发表在Biofeedback期刊的研究也得出了类似结论：走路无精打采的受试者会更抑郁。当他们挺直腰板走路的时候，他们的整体外观和能量水平都提高了。

You'll get a confidence boost

你会增强自信

When you want to project a confident persona (like on a job interview or first date), your stance is key. "If you carry yourself in a certain way"-shoulders back, abdomen¹² in-"it exudes¹³ confidence and an affable demeanor," says Smith. The converse¹⁴ is also true: Just picture a sullen¹⁵ teenager whose slouchy posture instantly conveys a sense of apathy¹⁶.

如果你想让别人觉得你很自信（比如工作面试或第一次约会的时候），你的站姿十分关键。"如果保持一定的姿势"--挺胸收腹--"就会散发出自信和友善的举止，"史密斯说道。反之亦然：一个阴郁的青少年，他的懒散站姿立即传达出一种冷漠感。

You'll feel happier and more energetic

你会更开心、更有活力

"Over time, sustained slumped-forward posture creates unnecessary stress and strains your spine," says Steven D'Ambroso, a physical therapist with Professional Physical Therapy in New York. "That can make you feel heavy and achy, which leads to being tired and irritable¹⁷."

"随着时间的推移，持续倾斜的姿势会产生不必要的压力、拉伤你的脊柱，"纽约专业物理治疗中心（Professional Physical Therapy）的物理治疗师Steven D'Ambroso说道。"从而让你感觉身体沉重、疼痛，导致疲倦和烦躁。"