每日翻译练习[二九]

Get More Exercise

运动有益健康

 

Technology has had a profound effect on the way we live and work. As a result, we work with computers, and spend most of our day sitting, which has greatly increased the occurrence of related musculoskeletal disorders and other health problems. Most of our office workers are severely out of shape, with just a few receiving good or excellent marks on their physical exams. In addition to 25 to 40 hours a week sitting in a static position to work at a computer, traveling to and from work may involve long journeys either sitting (or more likely standing) on a train or bus with no room for movement. When we get home, it is far easier to sit and eat dinner in front of the TV, spending the rest of the evening sprawled on the sofa, than it is to go out and get some exercise.

科学技术充斥着我们的生活和工作。我们每天长坐在电脑面前工作,这样大大提高了肌肉劳损和其他相关疾病的发生率。很多的office职员都出现身材走样的情况,因为他们根本就不做什么运动。除了每周在办公室坐2540个小时对着电脑,你还要每天在拥挤的地铁或公车里呆上很久不能动弹,回到家中,你有舒舒服服的坐着吃饭看电视,宁愿把后半个晚上贡献给沙发,也不会去散散步或者运动一下。

When we are tense we breathe shallowly, so we don’t move much as we work, and the accumulated tension and toxins from tense muscles make us even more tense … a vicious cycle every office worker knows. Fortunately, this cycle can be broken by exercise.

人兴奋的时候会变得呼吸急促,所以我们尽量避免在工作时剧烈运动,然而肌肉紧张造成的压力与毒素积累忽视我们变得更加紧张。。。这是一种恶性循环。还好,通过运动,我们可以缓解这种恶性循环。

Absolutely it is a must for office workers to hit the gym amid a rise in obesity and other health problems. However, an occasional visit to the gym is not sufficient and a gym membership is costly that not every office worker could afford. Mass sports events like a big table tennis tournament will enhance people’s involvement in exercise, but they are not on a regular basis.

面对这么多坐办公室带来的健康问题,进行体育运动是刻不容缓的了。偶尔去健身房是达不到效果的,但是办会员卡又不是每个人都能消受的起。许多群众体育项目,比如乒乓球,能够很快的代动人们的参与性,但是大部分人似乎都没有一个规范的基础。

Walking is a right idea. A pedometer, or step counter, is a great little tool to help you measure fitness progress. It helps you to see how active you are by counting the number of steps you take and letting you plug in your stride length – doing that will also add up mileage. An active person walks about 10,000 steps per day, as a study suggested. Walking stairs in buildings that are spacious and well ventilated is another easy way to keep fit and strengthen ourselves.

散步也是不错的选择。你还可以使用计步器来衡量运动量。计步器统计你的行走步数来总结运动量,你也可以根据它的提示来加大步幅,这样同时还能加大散步的里程数。研究表明,一个人一天的运动量该保持在10000步的当量。爬楼梯同样可以强身健体,而且场地完全不受限制。

It is great if an office worker is allowed to use some exercise at the workplace to offset stress at work. Shadow Boxing, one "soft" school of Chinese martial arts, readily produces the physical and mental changes workers need for injury prevention and stress reduction, and is easy to learn and use. It is actually applied ergonomics and improves body mechanics by adjusting breathing, posture, and co-ordination, which results in better awareness. People of any age or physical condition can do it safely. It is appropriate for office workers who have been sitting, because you don’t have to "warm up". You do it wearing business clothes, at your desk, and the interruption of work is minimal. 

如果在办公室里面做些运动,缓解一下压力,那样就更好了。现在流行一种“影子拳”,通过模仿军事格斗技巧而创造的运动操,专门为公司职员设计,能够放松肌肉、防止疾病、减轻压力,而且很容易学会。这种健身操很符合生物学原理,通过调整呼吸和动作来达到身体机能的平衡,同时也清醒了大脑。无论什么年龄,无论什么身体情况,都可以做这个操,对于那些长坐的职员更加有效,应为它无需热身。穿着工作装在办公桌边就可以做,不会影响正常工作。

Chair workout is recommended for people with chronic fatigue syndrome and office workers who sit at a computer all day and can’t make it to the gym. You can try the rapid leg crossing, in which you swing one foot out before crossing the legs. The idea is to keep switching legs, 20 times fast and building up to doing more. Even this simple exercise can get the heart beating faster. Other easy exercises for at the office include rotating your neck, shoulders, arms, even jaw, following a chair-dancing aerobics routine. Just a half hour working out in a chair can leave you feeling like you just had a massage (without having left the office) and rejuvenated, and ready to return to work. It sure beats jogging through the slush in the winter or the intense heat in the summer!

很多人每天都坐在电脑面前,根本没时间去做健身,长久以往,就会造成很多慢性疾病。你可试试这样做:把脚伸出来,然后双腿做快速的交叉运动(啥玩意???),关键要不断换边,做至少20次以上。这样的运动也可以令你的心跳加速。动动脖子、肩膀、手臂甚至下巴,围着椅子做做有氧运动。这样子半个小时你就会感觉像刚刚做了按摩一样,人也变得神情气爽了,工作状态也会立刻回复。这可比在寒冬烈日里跑步要来得实惠多了。

The necessary change required for your fitness will include regular, sufficient exercise and an appropriate diet, and it may take some time to accomplish, but when you lose weight slowly and you adapt to your new lifestyle it is more likely to stay off. Diet without exercise, as well as exercise without diet, won’t work.

与此同时,良好的饮食习惯也是必须的内容,这不是短时间内能够形成的,看着慢慢下降的体重,你会慢慢乐意与现在的生活习惯。节食不运动或者运动不节食,都是没有意义的。

The most important thing to note is that the more active you are, the more you decrease your health risk profile. In other words, those levels of activity translate into less risk of cardiovascular disease, diabetes, cancer and other chronic diseases.

最重要的一点是,你的健康威胁在一天天减少。换句话说,那些慢性疾病如心血管疾病、糖尿病、癌症等—发生机率大大缩小了。

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