Of course I sit all day... what, am I gonna have a standing desk like a psycho?

我當然會坐整天啊！不然要像個神經病一樣用站立式辦公桌嗎？

Sitting all day might actually be killing you.

坐一整天會害死你。

Guess I'll have to Science the (bleep) out of this one myself.

我想我要自己來主持這一集了。

Time to do a little sitting.

該坐一下了。

Joe, what are you doing?

Joe，你在幹嘛？

Sitting down. Feels great. Sitting totally rocks.

坐下來，很舒服啊！坐著感覺超爽！

Yeah, that's not a good thing.

嗯，可不是什麼好事啊！

So why don't you explain to me these alleged health effects that I might experience from sitting all day.

那你為什麼不解釋給我聽聽，坐一整天會對健康帶來所謂的影響呢？

Numerous studies over the years have linked too much sitting to a greater risk of obesity, higher blood pressure, abnormal cholesterol levels or even ultimately premature death due to stroke, cardiovascular disease, or certain types of cancer.

多年來有大量的研究顯示，會因久坐而有更高風險患上肥胖、高血壓和膽固醇水平異常等問題，甚至有可能會因中風、心血管疾病，或是某些癌症而導致過早死亡。

Death? I hate death. Oh, sitting.

死掉？我討厭死。啊，不坐了。

Now, maybe I haven't done as much research as you have but standing all day is bull (bleep).

可能我做的研究沒有你多，但要站整天是什麼 X 話。

I've had jobs where I've stood all day and that really is uncomfortable too.

我有個工作要站一整天的話，也會很不舒服。

I mean, it's not that much better for you.

我的意思是，對你來說的確沒有比較好。

Ah, I knew it.

唉，我就知道。

One of the differences between standing and sitting is that standing burns a few more calories.

站著和坐著的其中一個差別是，站著會燃燒多一點卡路里。

One study showed that it was about nine more calories per hour.

有一項研究指出，大概每小時可以多燃燒 9 大卡。

Multiply that by an eight hour day, that's about 72 calories.

再乘以一天 8 小時，總共可以多燃燒 72 大卡。

Or, a quarter of a candy bar, which is not very much.

或是說，約莫是四分之一的巧克力棒，並不算是很多。

As far as your overall health is concerned, standing in one place for extended periods of time versus sitting in one place for that same amount of time, isn't going to make much of a difference.

就你整體的健康而言，長時間站著跟花相等的時間坐著，其實沒什麼太大的差別。

Just by virtue of sitting in this building, I am going to get some sort of cancer or have a stroke?

就因為我坐在這棟大樓裡，我就可能會得某種癌症或是會中風？

Well, not necessarily.

嗯，話也不是這樣說。

The working stiff can't win in this country, am I right?

藍領族在這方面就無法贏，我說對了嗎？

Not necessarily. So, there are ways you can combat this.

也不一定。所以，還是有方法可以對付的。

One message is clear: movement is the key.

有一個很明確的資訊：運動才是重點。

Experts at Cornell suggest getting up and moving every 20 to 30 minutes.

康乃爾大學的專家建議每 20 至 30 分鐘就要起來走動一下。

It can be as simple as getting up and walking around for a few minutes.

可以只是站起來，走動幾分鐘。

But, the key here is getting your muscles working and getting that blood flowing.

反正重點是要讓你的肌肉活動，還有讓血液流動。

Oh, I like this. So, something healthy like get up, go to the kitchen, grab a doughnut.

噢，我喜歡。所以，健康的活動像我站起來，走進去廚房，來個甜甜圈。

No.

不是。

Get a soda.

去拿罐汽水。

No.

不是。

Alright. So at this point in the video, I think we can both agree exercise totally sucks.

算了。所以影片看到這，我想大家應該都同意運動真的很令人討厭。

But, hypothetically speaking, if I wanted to exercise to offset the damages done by glorious sitting, what would I have to do?

但假設我享受久坐的樂趣後，想利用運動去彌補所造成的傷害的話，我可以怎麼做？

150 minutes of moderate exercise a week has been shown to reduce your overall mortality rate by seven percent, compared to if you were just sitting around all day and not exercising at all.

每星期 150 分鐘的中度運動，可以把你的整體死亡率降低百分之七，要跟你坐整天又完全不運動去相比的話。

Now, if you increase that amount of time to 300 minutes of moderate exercise a week, that can actually reduce your overall mortality rate by 14 percent.

如果把運動時間提升至每星期 300 分鐘的中度運動，就可以降低百分之十四的死亡率。

Not bad.

還不錯。

Joe!

Joe！

What?

幹嘛？

What are you doing? I just explained to you why sitting is so bad.

你在幹嘛？我剛才跟你解釋了為什麼坐著不好。

Yeah I know, I'm taking a break.

對啊，我知道。我現在在休息。

No, that's not what I said. You need to be moving with your break.

不是吧，我剛不是這樣說的。休息的時候要動一下。

You know, if you're sitting all day, it's going to be bad for your heart, it's bad for your brain, it's bad for your arteries, it's bad for your overall health.

要知道，如果你坐一整天的話，會對你的心臟不好、對你的腦袋不好、對你的血管不好、對你整體的健康有害。

It will make you die sooner.

會讓你死得更早。

Ohh...

噢…

Get the (bleep) up. -

X X 的站起來。

Alright. Geez. You're starting to sound like me.

好啦，真的是怪咖。你開始愈來愈像我了。

Now move.

動起來。

Okay, alright, I'm moving, I'm moving, I'm moving, I'm leaving, I'm leaving, goodbye.

好好好，在動囉，在動了，我要走囉，要走了，掰掰。

Bye, Joe.

掰了，Joe。

See ya.

再見囉。

Bye guys.

大家掰掰。