So, odds are, you're pretty exhausted.

很有可能…其實你已經筋疲力盡了。

Some mornings, you might even fantasize about staying in bed...forever.

有些早晨，你可能會幻想著要躺在床上…一輩子。

Hey, look, your wish came true!

看，願望實現了！

You've got food, a bedpan, and an endless stream of podcasts to binge.

你旁邊有食物和便盆，並且瘋狂沈浸在源源不絕的播客 (podcast) 追劇世界。

Everything you need to never move again.

隨手可得的這些東西都讓你永遠不用再動。

But it won't be long until you realize that you've made a terrible mistake.

但不用多久你就會發現，這可是大錯特錯。

People spend lazy Sundays or sick days in bed all the time and are no worse for wear, but if you don't start moving again after about 24 hours, one of the first things to change is your lungs.

有的人在慵懶的星期天或是生病的時候會花一整天躺在床上，也沒多耗體力，但只要你 24 小時都沒再動的話，身體先起變化的會是你的肺部。

Gravity isn't pulling them down into their normal position anymore, so the lower part of your lungs will crumple up.

沒有重力把肺部往下拉至該有的位置，所以肺部的下半部會先縮起來。

You probably won't feel any different, but watch out, because it's harder for mucus to pass through those collapsed passages.

你可能不會有什麼感覺，但你要小心喔，因為黏液會難以通過那萎縮的氣道。

So it can get trapped, which can infect your lungs and ultimately lead to pneumonia.

因此黏液會卡住，有可能會導致肺部受感染而引發肺炎。

That's why doctors tell people on bed rest to sit up and cough from time to time.

所以醫生才會都會告訴大家，卧床休息要時不時的坐起來和咳一下。

But you're way too engrossed in those podcasts to remember to cough.

但你實在是太專注在播客的世界裡，可能就會忘記要起來咳一下。

Within a week, your problems only get worse.

一周內，情況會變得更嚴重。

You see, normally, your muscles and bones help support your weight under gravity.

在正常情況下，你的肌肉和骨頭在引力作用下以支撐你的體重。

But now that you're lying down, they're out of a job.

但現在因為你都躺著，他們就沒有作用了。

And as the saying goes, if you don't use 'em, you lose 'em.

俗話說：「如果不再使用他的話，就會失去他。」

For every week in bed, you lose about 1% of your bone density, making your bones more brittle and easy to fracture.

躺在床上每過一週，骨頭的密度會流失 1%，導致你的骨頭變得更脆弱和容易骨折。

That's why astronauts, who often go for months without gravity, exercise for at least two hours a day and load up on calcium.

也就是這樣，太空人因為長年都在無重力的環境，所以每天都要運動兩小時和攝入大量鈣質。

In that same week, you also lose 1% of your muscle mass, particularly in your thighs, butt, and shoulders, which you're no longer using.

在同一個星期內，你的肌肉質量會掉 1%，尤其是你不太用得到的部分，像大腿、屁股和肩膀。

Now, normally, those muscles would suck sugar from your blood for energy to function, but after just 10 days of bed rest, this process slows down.

一般情況下，那些肌肉會吸收血液中的糖分來讓能量運作，不過躺在床上休息 10 天後，這個過程的速度會減緩。

The result?

結果會是怎麼樣？

All of that unused sugar can build up in your bloodstream and lead to Type 2 diabetes.

未使用的糖分會堆積在你的血管內，最後會患上第二型糖尿病。

By week two, you can start developing nasty ulcers called bedsores.

在第二個星期，你的身體會開始出現噁心潰爛的傷口 — 褥瘡。

These form when the bony parts of your body, like your hips, tailbone, and ankles, press against the same spot for too long.

這是因為你體內骨頭的部分，像屁股、尾骨和腳踝等，長期壓在同一個點上。

The constant pressure blocks blood flow, killing your skin cells.

長時間的壓力會阻擋血液流通，破壞皮膚細胞。

And if you're not careful, they could even rip through layers of skin and tissue and expose your bones and muscles, which sounds like the opposite of relaxing.

如果一個不留神，骨頭可能會穿過你的身體組織和皮膚，導致骨頭和肌肉外露，這聽起來好像沒有放鬆的感覺。

Meanwhile, those muscles are wasting away faster than ever.

同時，大部分的肌肉日漸消瘦的速度比以往更快。

After just two weeks, you've lost a whopping 10% of your muscle mass.

2 星期後，你的肌肉質量會流失高達 10%。

And that causes a new problem, because the less muscle you have, the less oxygen, and therefore blood flow, they need.

這樣就會引起新的問題，因為你的肌肉量愈少，氧氣就愈少，所以你的血液循環會變慢。

So, after a month in bed, your heart pumps 30% less blood per beat.

躺在床上一個月以後，心臟每跳動一次所輸送的血液量會下降 30%。

And with less oxygen circulating through your body, you feel more tired.

因為體內的氧氣量減少，你會感覺更累。

Even though you've been resting for a solid month.

儘管你已經休息整整一個月了。

And if you don't get up soon, well, you're going to have a hard time ever getting up again.

如果你還不趕快起來的話，你以後要起來就更困難了。

Because six months, maybe a year in, most of your muscles have wasted away.

因為躺在床上 6 個月或是 1 年，你體內的肌肉已經流失的差不多。

Your bones are too weak and fragile to bear your weight, and your heart isn't strong enough to do much work anytime soon.

你的骨頭因太脆弱和易碎，變得難以承受你的體重，而且你的心臟也難以再應付它的工作。

Meanwhile, your brain isn't a happy camper either.

同時，你的大腦也開心不起來。

After all, you've been stuck in the same room for months.

畢竟你都待在同個房間好幾個月了。

Staring at the same walls, the same spot on the ceiling, having the same experiences day after day.

日復一日地盯著同一面牆、天花板的同一點。

Not great for mental health, to say the least.

至少可以說這對你的心理不健康。

A study of pregnant women found that bed rest increased their risk of anxiety and depression, and some women reported feeling isolated, out of control, and imprisoned.

有一項對孕婦的研究指出，長期卧床休息會增加患上焦慮和抑鬱症的風險，她們有的更指出會有被孤立、無法掌控和被囚禁的感覺。

So, no, a year of uninterrupted bed rest is not the relaxing paradise we'd all dream it'd be.

所以不受打擾的臥床休息一年並不是大家所想像的悠閒天堂。

And this is exactly why doctors try to get their patients up and walking as quickly as possible.

這正正就是為什麼醫生都會請病人盡快離開病床和起來走動。

In the meantime, medical staff turn people every two hours to keep bedsores at bay and encourage them to do exercises in bed to get their heart and muscles working.

而且，醫護人員會每隔 2 小時就翻動病人以防止長褥瘡，也會鼓勵他們在床上運動好讓心臟和肌肉可以正常運作。

So, just keep in mind: There's nothing wrong with a lazy Sunday morning, as long as you're up and moving before Monday strikes.

因此，要記住一件事：要過慵懶的星期天早上並沒有錯，只要記得在星期一身體開始罷工前要偶爾要起來走動。