简单几招抵消久坐危害

1. Avoid the treats

 

The birthday doughnuts or the homemade chocolate cookies from colleagues may be tempting¹, but the experts say to avoid them at all costs. Research from the Royal College of Surgeons has shown the office cake culture, in which workers bring in treats for birthdays and celebrations, is fueling obesity² and dental³ problems. 

 

2. Make a packed lunch 

 

Not only will making your lunch at home save you money, but you can also make sure it is packed full of nutrients⁴ without the high sugar, salt and fat you find in many fast food grab-and-go meals. 

 

Fast food lunches "rarely provide you with enough veg, fiber⁵ and good quality protein to keep hunger at bay and blood sugar levels stable throughout the afternoon," explained nutritionist Lily Soutter. "A great blood-sugar balancing lunch is essential for preventing that post-afternoon energy slump⁶, as well as keeping hunger at bay."

 

3. Top up vitamin D levels 

 

Spending short periods of time in the sunshine is a great way to top up your vitamin D levels, but if it's pouring outside or you truly can't leave your desk, there are other ways, such as eating plenty of oily fish.

 

4. Leave your screen at lunch 

 

Nutritionist Shona Wilkinson of Superfood UK said get away from your desk when you're eating if you can, or at least keep your eyes off the screen.

 

5. Stay hydrated

 

Remember to drink plenty of water, advised the nutritionists, as keeping hydrated is important for brain function. Dehydration⁷ can lead to headaches and fatigue⁸.

 

6. Up your steps

 

Even some gentle exercise everyday will improve your health, the experts said. They suggested taking a walk at lunch time - but if you can't fit this in, podiatrist Dave Wain at Carnation⁹ Footcare has some other suggestions. 

 

"Change your route to work. Even by adding an extra five minutes of walking to your journey, you'll up your step count."

 

7. Don't eat when stressed

 

Avoid heading for the cookie tin after a stressful meeting, the experts advised. They said try sitting down for lunch without talking too much, focusing on your meal. 

 

8. De-stress with a to-do list

 

If you don't have time to go out and clear your head on your lunch break, the experts advised writing a to-do list to gather your thoughts. 

 

9. Clean your desk

 

Desks have been known to harbor¹⁰ 400 times more bacteria than the average toilet seat - stomach-churning news for those who eat at their desks.

 

Try to spare five minutes a day to give your desk a tidy up and a clean.

 

10. Embrace¹¹ fidgeting

 

Are you naturally someone who feels like they constantly have to move, whether that's simply tapping your foot, or swinging on your chair? 

 

Some studies have suggested this could actually help you burn a few calories, so embrace your fidgeting.

分享到：