“Sitting is a silent killer!”

"坐是一個無聲的殺手！"

“Are you sitting your way straight to the grave?”

"你是不是直接坐到墳墓裡去了？"

If you believe what the media is telling you, you'll never want to sit again.

如果你相信媒體告訴你的東西，你就再也不想坐了。

But what does the science have to say about sitting vs standing desks?

但科學上對坐式與站式辦公桌有什麼看法呢？

Let's find out.

讓我們來看看。

What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

這是怎麼回事夥計們，朱波醫生，醫學流派內幕網。

I've been using a standing desk now for over 5 years, and when I set out to create

我使用站立式辦公桌已經有5年多了，當我開始創作的時候，我就已經開始使用站立式辦公桌了。

this video, I was expecting to find substantial research to back my decision.

這段視頻，我期望找到實質性的研究來支持我的決定。

But after reading over two dozen research articles on the subject, I found myself surprised,

但在閱讀了二十多篇相關研究文章後，我發現自己很驚訝。

as the data isn't as clear cut as some would have you believe.

因為數據並不像有些人認為的那樣清晰。

So what does the data have to say about sitting, and are standing desks really the best option

那麼，數據對坐姿有什麼評價，站立式辦公桌真的是最佳選擇嗎？

for your health and productivity?

為了您的健康和生產力？

First, it's important to understand the arguments against sitting and traditional

首先，要了解反對坐姿和傳統的論點。

desks.

辦公桌。

So what's so bad about sitting?

那麼坐著有什麼不好呢？

The fundamental principle is that a sedentary lifestyle and the physiologic changes that

基本原則是，久坐的生活方式和生理上的變化，會導致

ensue are harmful to us.

隨之而來的是對我們的傷害。

And there's a lot of evidence that physical inactivity is linked to higher morbidity and

而且有很多證據表明，身體不活動與較高的發病率和

mortality, but the question is how does this relate to sitting at our desks, and whether

死亡率，但問題是這與坐在辦公桌前有什麼關係，以及這是否會影響到我們的生活。

standing desks are a viable alternative.

站立式辦公桌是一種可行的選擇。

Mandsager and colleagues demonstrated in 2018 that poor cardiorespiratory fitness, as assessed

Mandsager及其同事在2018年證明，評估的心肺功能差。

on an exercise treadmill test, was strongly correlated with mortality.

在運動跑步機測試中，與死亡率密切相關。

In short, if you're in better shape, you're less likely to die.

簡而言之，如果你的體質比較好，你就不太會死。

It is important to note, however, that this study, and many others, are retrospective

然而，需要注意的是，這項研究和其他許多研究都是回顧性的。

studies and therefore by definition, they demonstrate correlation, not causation.

研究，是以根據定義，它們證明了相關性，而不是因果關係。

Additionally, it's been noted that the negative effects of sitting aren't reversed by exercise.

此外，有人指出，坐著的負面影響並不能通過運動來逆轉。

Reason being, the metabolic changes and subsequent deleterious effects induced by sitting aren't

原因是，坐著引起的新陳代謝變化和隨後的有害影響並不在於此。

simply reversed by being active.

簡單的被主動逆轉。

Sitting also increases the pressure to your lower back in comparison to standing - ever

與站立相比，坐著也會增加你的腰部壓力----------曾經

notice that your back hurts more when you sit for prolonged periods of time?

注意到你長時間坐著的時候，背部會更疼嗎？

So let's talk about the evidence for standing desks. Now if sitting for prolonged periods is bad

那麼我們來談談站立式辦公桌的證據。現在，如果長時間坐著是不好的

for us, it's easy to see how standing desks would seem like a logical solution.

對於我們來說，不難看出站立式辦公桌似乎是一個合理的解決方案。

In 2013, Buckley and colleagues demonstrated that standing reduces postprandial glycemic

2013年，巴克利及其同事證明，站立可以降低餐後血糖。

variability, meaning your blood sugar varies less after eating a meal if you're standing.

變異性，也就是說吃完飯後，如果你是站著的，你的血糖變化會比較小。

This is good, as greater amplitudes of glycemic variability have been linked to circulatory

這是好的，因為血糖變異的幅度較大與循環系統的

oxidative stress.

氧化應激。

However, Bailey et al. in 2015 had conflicting data, suggesting that standing did not alter

然而，Bailey等人在2015年的數據有衝突，表明站立並沒有改變。

postprandial glycemic variation, but short bouts of light-intensity activity did.

餐後血糖變化，但短時的輕強度活動確實。

In 2017, Gibbs and colleagues postulated that decreased caloric expenditure could be a specific mechanism

2017年，Gibbs及其同事推測，熱量消耗減少可能是一種特定的機制。

through which sedentary behavior increases health risks, such as by contributing to an

通過這種方式，久坐行為增加了健康風險，例如，通過促成一種新的方法，使人們的健康受到影響。

energy imbalance leading to obesity.

能量不平衡導致肥胖。

They also demonstrate that standing expends more energy than sitting - no surprise there.

他們還證明，站著比坐著消耗更多的能量--這並不奇怪。

As a whole, however, the literature regarding the benefits of standing desk is not clear cut.

然而，從整體上看，關於站立式辦公桌的好處的文獻並不明確。

Katzarzyk in 2013 suggested that increased standing time was correlated to reduced mortality

Katzarzyk在2013年提出，站立時間的增加與死亡率的降低相關聯。

rates, but Smith and colleagues in 2017 suggested the exact opposite; that occupations involving

率，但史密斯和同事在2017年提出的建議恰恰相反，涉及到的職業

primarily standing were associated with a 2-fold increase in heart disease compared

主要是站立的人與心臟疾病增加2倍相比。

to occupations involving predominantly sitting.

以坐為主的職業。

Several other studies I came across in my research emphasized the increases in physical

我在研究中接觸到的其他幾項研究都強調了身體上的增加。

activity associated with standing desks, reduction of lower back pain, and improvement in cholesterol

與站立式辦公桌相關的活動，減少腰痛，改善膽固醇含量

or blood pressure.

或血壓。

However, others suggested that the increased physical activity at a standing desk was offset

然而，另一些人則認為，站立式辦公桌所增加的身體活動被抵消了。

by a decrease in physical activity away from the desk.

減少離開辦公桌的身體活動。

And while some studies pointed to improvements in psychological wellbeing, creativity, and

而一些研究指出，在心理健康、創造力和。

no detrimental effects to focus or productivity, others concluded that standing desks were

對專注力或生產力沒有任何不利影響，其他人則認為站立式辦公桌是一個很好的選擇。

associated with deterioration in reaction time and mental state.

與反應時間和精神狀態的惡化有關。

The data is best summarized by two systematic reviews.

數據最好的總結是兩篇系統性評論。

In 2014, Neuhaus and colleagues concluded that “the installation of activity-permissive

2014年，Neuhaus及其同事得出結論："安裝活動允許的。

workstations in office-based workplaces is likely to be a feasible and acceptable means

在辦公室工作場所設立工作站可能是一種可行和可接受的手段。

to reduce sedentary time, with mostly neutral or positive impacts on adiposity and other

減少久坐時間，對脂肪和其他方面的影響大多是中性或積極的。

health and work-related outcomes.”

健康和與工作有關的成果"。

The systematic review by MacEwen and colleagues in 2015 concluded that there wasn't enough

MacEwen及其同事在2015年的系統性回顧認為，沒有足夠的。

evidence to evaluate the utility of each type of desk, however, treadmill desks demonstrated

然而，跑步機辦公桌顯示出了評價每一種辦公桌效用的證據，但它的實用性是不一樣的。

the most significant improvements in glucose, cholesterol, and fat loss.

在血糖、膽固醇和減脂方面的改善最為顯著。

Standing desks had few physiologic changes, but improved psychological wellbeing.

站立式辦公桌的生理變化不大，但心理健康狀況有所改善。

And ultimately, too much standing or sitting would result in discomfort.

而最終，過多的站立或坐著會導致身體不適。

So Where Does It Leave Us?

那麼，這讓我們何去何從呢？

The key take away from my deep dive in the literature is that… the literature on standing

我深挖文獻的主要收穫是......關於站立的文獻。

versus sitting desks kind of sucks.

與坐式辦公桌那種爛。

The overwhelming majority of the studies were retrospective and did not adequately control

絕大多數研究都是回顧性的，沒有充分控制

for possible confounding variables.

可能的混雜變量。

For example, Smith and colleagues demonstrated that people working occupations involving primarily

例如，史密斯及其同事證明，從事主要涉及的職業的人。

standing were associated with a 2-fold increase in heart disease.

站立與心臟病增加2倍有關。

But without controlling for the types of occupations, socioeconomic variables, and other demographic

但是，如果不控制職業類型、社會經濟變量和其他人口統計學因素，就會出現這樣的情況。

factors, that information is close to meaningless.

因素，這些資訊近乎毫無意義。

The data is quite strong though that a sedentary lifestyle is not good for you.

不過數據是相當有力的，久坐的生活方式對你沒有好處。

But I'm not convinced that a standing desk is necessarily the solution.

但我不相信站立式辦公桌就一定能解決問題。

This is a complex problem – people are no longer getting much exercise in their lives

這是一個複雜的問題--人們在生活中已經沒有多少運動量了。

– and we are proposing an incredibly simple solution, hoping it's an easy fix.

- 我們提出了一個非常簡單的解決方案，希望它是一個簡單的解決方案。

Unfortunately, even with the scientific method we don't get clear cut answers, and we must

不幸的是，即使是用科學的方法，我們也不能得到明確的答案，我們必須...

make decisions with imperfect information.

在資訊不完善的情況下做出決定；

So should you sit or stand at your desk?

那麼在辦公桌前應該坐著還是站著呢？

I'd argue that isn't the right question to ask.

我認為這個問題問得不對。

In 2018, Caldwell and colleagues even demonstrated that prolonged standing resulted in measurable

2018年，考德威爾及其同事甚至證明，長時間站立會導致可測量的。

increases in arterial stiffness. That's not good.

動脈僵化的增加。這可不是什麼好事

It seems, then, that any form of inactivity, whether standing or seated, results in negative

那麼，似乎任何形式的不活動，不管是站著還是坐著，都會導致負數。

health implications.

對健康的影響；

Instead of focusing on standing or sitting at our desks, it appears that the most important

與其說是關注我們在辦公桌前的站立或坐姿，不如說是關注最重要的

principle is to *move regularly* – some have suggested every 20 minutes as a good

原則是定期*運動--有人建議每20分鐘運動一次，這是一個很好的原則。

rule of thumb.

經驗法則

Our bodies are designed to move - we aren't designed to sit still.

我們的身體是為了運動而設計的--我們不是為了坐著不動而設計的。

So even if you're using a standing desk, you don't want to stay immobile all day.

所以即使你使用的是站立式辦公桌，你也不想整天不動。

You should be shifting, walking, moving, stretching, doing yoga poses, and switching between sitting

你應該轉移、走動、移動、伸展、做瑜伽姿勢，並在坐姿之間切換。

and standing throughout the day.

並全天站立。

But because this is Med School Insiders, I don't want to leave you hanging.

但因為這裡是醫學院內幕，所以我不想讓你掛念。

I want to give you actionable advice.

我想給你可操作的建議。

Here are three points to act on:

這裡有三點需要行動。

First, Stay Hydrated One of my favorite methods to induce movement

第一，保持水分 我最喜歡的一種誘導運動的方法是

is to stay well hydrated.

就是要保持充足的水分。

It has the benefit of, well, keeping me well hydrated, but also the side benefit of prompting

它有一個好處，嗯，讓我很好的水分， 但也有副作用的好處，提示

me to move regularly, as I need to use the restroom frequently.

因為我需要經常使用洗手間，所以要經常移動。

If you need a friendly reminder to drink more water, the easiest thing you can do is buy

如果你需要一個友好的提醒，多喝水，最簡單的事情你可以做的是購買

a water bottle and keep it nearby.

一個水瓶，放在身邊。

I personally opt for the BPA free Nalgene 1.5L. I bought it for $10 over 5 years ago,

我個人選擇的是不含雙酚A的Nalgene 1.5L。我5年多前花10元錢買的。

and it's still serving me well.

而且它還在為我服務。

Link in the description below.

鏈接在下面的描述中。

Number two, Adjust Your System to Facilitate Physical Activity

第二，調整制度，促進體育鍛煉。

Remember that your systems produce results.

記住，你的系統會產生結果。

After watching this video, if you feel motivated to move and exercise more, I guarantee it

看完這個視頻後，如果你覺得有動力去動起來，多運動，我保證。

won't last.

不會長久的。

If, instead, you take that motivation and use it to change your systems, you'll be

如果，你能把這種動力用在改變你的系統上，你就會成為

much more likely to see results.

更容易看到效果。

My favorite is a simple tweak – instead of driving to work, or to the grocery store,

我最喜歡的是一個簡單的調整--而不是開車去上班，或者去雜貨店。

or to visit your friends, try riding your bike instead.

或者去拜訪朋友，試試騎自行車。

If it's too far, then use public transport in the middle, but still ride your bike to

如果太遠的話，那就在中間乘坐公共交通，但還是要騎車去。

and from the station.

和從車站。

And number three, Experiment For Yourself. In this day and age, we want quick answers.

第三，為自己做實驗。在這個時代，我們想要快速的答案。

But sometimes, the answer is best found out through self-experimentation.

但有時候，答案最好是通過自我實驗來尋找。

From my own self-experimentation, I've figured out a system that works for me.

從我的自我實驗中，我摸索出了一套適合我的系統。

I will continue to use my standing desk, because I see significant benefits both in my posture as

我將繼續使用我的站立式辦公桌，因為我看到了我的姿勢有很大的好處，因為我覺得我的姿勢是很好的。

well as alleviation of back pain, and I feel that I can offset any potential detrimental

以及緩解背痛，我覺得我可以抵消任何潛在的不利影響。

effects by moving frequently, either through regular hydration, or through

經常活動，通過定期補充水分，或通過

a simple reminder on my smart watch.

在我的智能手錶上進行簡單的提醒。

If you'd like to see how I created this video and how I approached the research that

如果你想看看我是如何創建這個視頻，以及我是如何接近研究的。

led me to my conclusions, I have provided behind the scenes looks with exclusive access

導致我的結論，我已經提供了幕後的外觀與獨家訪問。

to my notes and research documents on my Patreon page.

我的筆記和研究文件在我的Patreon頁面上。

By becoming a patron, you'll be supporting us to continue producing videos like these,

成為贊助人，您將支持我們繼續製作這樣的視頻。

and you'll get exclusive perks, including Patreon-exclusive Q&A sessions, video commentary

您將獲得獨家禮遇，包括Patreon獨家Q&A課程、視頻評論等。

where I provide additional gems that I couldn't fit my videos, priority voting rights for

在這裡，我提供了額外的寶石，我不能適合我的視頻，優先投票權為。

upcoming videos, and even video chats with yours truly.

即將到來的視頻，甚至是與你真正的視頻哈拉。

Where do you stand on the standing versus traditional desk debate?

你對站立式與傳統案頭辯論的立場是什麼？

Did this video make the science more clear, or are you just more confused?

是這個視頻讓科學更清晰，還是你更糊塗？

I'd love to hear from you, so leave a comment down below.

我很想聽聽你的意見，請在下面留言。

Thank you all so much for watching, make sure you hit the subscribe button and have he notification

謝謝大家的觀看，一定要點擊訂閱按鈕，有他的通知。

bell enabled so that you don't miss any new uploads.

啟用鈴聲，這樣你就不會錯過任何新的上傳。

And I will see you guys in that next one.

那我們下一場見。