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20 DON'T SIT TOO LONG. The more time you spend sitting,
不要久坐。你坐下的時間越長，
the more likely you are to develop diabetes or heart disease and die prematurely—and that's especially true if you don't exercise regularly,
你就越有可能患糖尿病或心臟病，越有可能過早死亡-如果你不經常鍛煉的話，這一點尤其正確。
says Abby King, PhD, a professor of health research and policy at Stanford University School of Medicine.
斯坦福大學醫學院健康研究和政策教授艾比·金博士說道。
A 2017 study that tracked 7,985 adults over age 45 found that
2017年一項跟蹤7985名45歲以上的成年人的研究發現，
those who sat the most had nearly twice the risk of dying over a four-year period compared with those who sat the least.
在四年的時間里，坐得最久的人死亡的風險幾乎是坐得最少的人的兩倍。
Lower your risk by getting up every 30 minutes or so to take a walk.
每隔30分鐘左右就起來散散步，可以降低患病風險。
"I wear a watch that reminds me to stand up and move at least once an hour," King says.
“我戴的手表提醒我至少每小時要站起來活動一次，”金說。
"I'll go get a drink of water or walk around a bit."
“我會去喝點水，或者出去走走?！?/p>
21 FIND LITTLE WAYS TO REV UP YOUR HEART RATE.
找一些小方法來加快你的心率。
Take the stairs, park a little farther away, or take a brisk walk at lunch.
走樓梯，把車停遠一點，或者在午餐時快走一會兒。
Writers of new federal activity guidelines intentionally set no minimum amount of physical activity you should get each day
新聯邦運動指南的作者故意不設定你每天應該進行的最低運動量，
because new research shows that just a few minutes here and there pays health dividends,
因為新的研究表明，只要運動幾分鐘就能帶來健康紅利，
says King, who was cochair of the 2018 Physical Activity Guidelines Advisory Committee.
2018年體育活動指南咨詢委員會的聯合主席金說道。
"The thinking used to be, Gee, I could walk to the coffee shop, but it's only six minutes, so it won't count," King says.
“過去的想法是，天啊，我可以走到咖啡店，但只有六分鐘，所以沒用，”金說。
"Now I'll take that walk because I know there are immediate benefits in terms of anxiety, mood, and mental sharpness, as well as some longer-term benefits."
“現在我要去散步，因為我知道在焦慮、情緒和大腦敏銳度方面，散步有立竿見影的好處，也有一些長期的好處?！?/p>
In fact, researchers at McMaster University found that just 60 seconds of vigorous stair-climbing boosted cardiovascular fitness.
事實上，麥克馬斯特大學的研究人員發現，僅僅60秒的劇烈爬樓梯就能促進心血管健康。
