上班族保持健康六种桌边运动

These are the six exercises that any office worker can do at their desk to stay healthy.
这里介绍六种在办公桌边就能进行的运动方式，能让上班族保持健康状态。

The simple moves, including a chest stretch and a chair twist, were designed by physiotherapists who warn that 'sitting is the new smoking'.
这些简单的动作，像扩胸伸展和座椅旋转等，是由一些理疗师设计的，题目认为“久坐相当于吸烟。”

They have been released by the Chartered Society of Physiotherapy (CSP) after a survey released last week revealed four out of 10 office employees walk for less than 30 minutes a day.
这些动作由英国皇家理疗师协会发布，此前有一项调查显示，每十个白领中，有四人每天步行的时间不到30分钟。

The poll, from the British Heart Foundation, found a third of people are so tied to their desks they even put off going to the loo.
这项调查由英国心脏基金会实施，调查还发现有三分之一的人过于留恋办公桌，甚至上厕所都拖拖拉拉地不愿去。

Now, the CSP is urging people to try to be more active during the work day.
所以，理疗协会鼓励人们在工作时间要多活动。

A survey, carried out by the organisation, revealed only 19 per cent of us leave our desks to go outside for a break, and only three per cent of us go to the gym.
该机构的一项调查显示，只有19％的人会离开办公桌，走到外面透口气，而只有3％会去健身。

This means the vast majority of us are missing out on any kind of physical activity during the day.
这就是说，我们绝大多数人在一天中不进行任何形式的锻炼。

Sammy Margo, a spokesperson for the CSP, said: 'Full-time workers spend a significant bulk of their week at work, or travelling to and from it.
理疗协会的发言人萨米•马戈说：“上班族一星期的绝大多数时间花在了工作上，或者在上下班的路上。

'Finding ways to build in time to do at least 30 minutes of moderate intensity physical activity, five times a week, can be a challenge.
“要找时间每天做至少三十分钟适度的健身运动，一周锻炼五次，这很难做到。

'Sitting is the new smoking and this issue needs to be taken seriously.'
”久坐相当于吸烟，需要受到重视。”

She added: 'using free facilities like outdoor gyms, or simply going for a brisk walk at lunchtime, can help people to be more active during the day.
她还说道：“利用室外免费健身设施，或者在午餐时间地散步，都能帮助人们在一天当中变得更有活力。”

'You could also consider getting off the tube a stop early or parking further away from work, walking meetings, standing desks and taking standing breaks.'
“你也可以考虑，提前一站下地铁或者把车停到离单位稍远的地方，开会时来回走动，站立办公，以及站着休息。”

Here, she reveals how to try and keep in shape while at your desk....
以下是她介绍的几个在办公桌旁锻炼的方法。

The chest stretch: Sit forward, point your thumbs to the ceiling and stretch the chest, squeezing the shoulder blades together for 20 seconds
扩胸伸展：上身坐直，双手向上伸，扩胸，双肩收紧，保持20秒。