desks on and off for 10 years and reviewing the  scientific literature, this is what I've learned.

我在辦公桌上斷斷續續地工作了10年，並查閱了科學文獻，這是我學到的東西。

The scientific literature strongly supports  that extended periods of sitting are harmful,  

科學文獻強烈支持，長時間的坐著是有害的。

and aren't easily reversed by getting a daily  workout in. Standing has a variety of benefits,  

並不容易通過每天鍛鍊來扭轉。站立有各種好處。

including improved glucose control, fat loss, and  some studies suggesting reduction in back pain.  

包括改善葡萄糖控制，減少脂肪，以及一些研究表明背部疼痛的減少。

But other studies point to increases  in back and lower extremity pain.

但其他研究指出背部和下肢疼痛的增加。

It's all a bit convoluted,  so what would I recommend?

這一切都有點錯綜複雜，那麼我有什麼建議呢？

First, regular movement and activity is the goal.  

首先，定期運動和活動是目標。

Standing or sitting for too long  are both suboptimal. I bought a $200  

站著或坐著時間過長都是不理想的。我買了一個200美元的

sit-stand motorized desk base on Amazon  which is both affordable and effective.

亞馬遜上的坐立式電動辦公桌底座，既實惠又有效。

Second, I ensure to keep a water  bottle on hand to encourage hydration,  

第二，我確保手邊有一個水瓶，以鼓勵水合作用。

which means I'll need to use the restroom  more often, thus thwarting periods of stasis.

這意味著我需要更頻繁地使用洗手間，從而阻撓了停滯期的到來。

And third, find ways to test it yourself. I found  massive reductions in back pain and improvements  

第三，找到自己測試的方法。我發現背部疼痛大量減少，改善了

in posture since using a standing desk. Arguing  about it is pointless – experiment yourself.

自從使用站立式辦公桌後，我的姿勢發生了變化。爭論這個問題是沒有意義的--自己做實驗。