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  • Sitting is the new smoking!”

    "坐著就是新的煙!"

  • 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 thatthe 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 thatthe 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 problempeople 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 tweakinstead 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。

Sitting is the new smoking!”

"坐著就是新的煙!"

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