You may hit the gym at lunchtime or go for a run when you get home. But such efforts will have minimal effect if you spend the rest of your time doing what you are probably doing now - sitting down.

　　你或许在午休时会去健身房，或许下班后会去跑步。但如果其余时间里你都像现在这样--久坐不动，那么你的锻炼可能收效甚微。

　　In a glut of new research on the subject, experts are warning that we should 'beware our chair', as spending too long in it can raise the risk of high blood pressure, a sluggish metabolism and weight gain.

　　在最近大量的研究发现中，专家们警告大众要“当心你的椅子”，因为长时间“黏”在椅子上可能面临患高血压，代谢减缓和体重增加的风险。

　With the average person sitting down for just under nine hours a day at the office, at home or in the car, even a daily workout is unlikely to offset the risks of being seated for too long.

　　一般人每天有近9小时的时间坐在办公室、家中或者汽车上，即使每天坚持锻炼，也无法抵消久坐的危害。

　　Sit ups: Being chair-bound for too long can raise the risk of high blood pressure, a sluggish metabolism and weight gain.

　　从椅子上站起来！久坐对身体的危害包括高血压，代谢减缓和体重增加。

　　According to Swedish scientists, quoted in the British Journal of Sports Medicine recently, prolonged sitting should carry a public health warning.

　　《英国运动医学杂志》最近引述瑞典科学家的观点，久坐不动已成为威胁公众健康的隐患，应当引起重视。

　　So why is the humble chair being blacklisted? As the most passive activity behind lying down, being seated burns a bare minimum of calories - even eating an apple or fidgeting uses more energy than parking your bottom on a chair.

　　但为什么这次是“老实巴交”的椅子被列入黑名单呢？作为被动性仅次于躺的活动，“坐”的状态将人体热量消耗降至最低--吃一颗苹果或“坐立不安”的扭来扭去，都比“黏”坐在椅子上消耗的热量多。

While standing engages muscles in your back, shoulders and legs, sitting presents no positive physical challenge to the body, forcing it instead into an inactive state.

　　“站立”能锻炼背部，肩部和腿部的肌肉，而“坐”不但没有对身体提出积极的体力考验，反而强制它进入懈怠状态。

　　It is almost inevitable, researchers say, that long-term sitters find their waistline expanding.

　　研究人员说，长期的“坐者”都不可避免的遭遇了腰围增大的现实。

　　While the action of standing up only burns a few calories, do it enough times a day and it makes a real difference.

　　虽然“站起来”一次只能消耗几卡路里的热量，但只要每天坚持做几次，就能起到明显的作用。

　　It's easy to burn 30 to 50 extra calories a day, which is enough to prevent a weight gain of 2lb to 3lb a year. Spend your time sitting down and the pounds will creep on unnoticed.

　　每日多消耗30到50卡路里并不难，但足以防止体重每年增加2到3磅。如果大量时间都处于 “坐”的状态，肥肉就会悄悄的降临到你身上。