Working out at the gym might not be enough to stay fit if you spend much of the rest of the day sitting down.如果一天到晚杨家是坐着，光靠在健身房里做做运动，难道是无法保持良好体型的。Americans are more sedentary than ever, government surveys show. That is a problem even among people who exercise regularly.利用日常活动充份运动官方调查表明，美国人久坐一动的情况比以往更为广泛。哪怕是常常磨练的人，也不存在着这样的问题。An increasingly popular way people are trying to coax more exercise into their lives is by tracking their movements using a bevy of small electronic devices from companies like Fitbit Inc., Jawbone and Nike. Some devices are pedometers, tracking steps. More sophisticated gadgets, known as accelerometers, measure the rate at which a person moves and convert this into calories expended.现在更加风行的一种作法是，用Fitbit Inc.、Jawbone、耐克(Nike)等公司出产的一些小型电子设备追踪记录自己的运动量，以此希望自己多做到运动。

这其中，既还包括记录步数的计步器，也还包括一些更加简单的仪器，如加快计，它可以测量走路的速度，并计算出来出有对应的卡路里消耗量。Weve been very focused on exercise and making sure you get your half-an-hour a day of moderate and vigorous physical activity. But what weve not focused on so much is how you spend the rest of your day, says Bonnie Spring, director of the Center for Behavior and Health at Northwestern University.西北大学(Northwestern University)不道德与身体健康中心(Center for Behavior and Health)主任邦尼斯普林(Bonnie Spring)说道：“仍然以来我们都十分注目运动，保证自己每天能有那么半个小时做到一些强度高或较小的运动。但我们没注意到的是，每天其余的时间我们都在腊些什么。

”Americans on average take 5,117 steps a day, according to a 2010 study published in the journal Medicine Science in Sports Exercise. A good daily goal, by contrast, is 10,000 steps, according to the American Heart Association and other experts. Research studies have found that such a regimen results in modest weight loss, improved glucose tolerance in people at risk of developing diabetes and other benefits, says David Bassett Jr., co-author of the 2010 study and a professor in the department of kinesiology, recreation and sport studies at the University of Tennessee.《运动与磨练中的医学与科学》(Medicine Science in Sports Exercise)杂志2010年刊出的一篇研究论文认为，美国人平均值每天回头5117步。而美国心脏协会(American Heart Association)及一些专家回应，每天的理想走路步数有误10,000步。上述2010年研究论文的作者之一、田纳西大学(University of Tennessee)运动机能学、休闲娱乐与体育研究系由教授小戴维巴西兹(David Bassett Jr.)称之为，研究找到，每天的步行数超过理想水平，可以协助糖尿病患病风险低的人群必要减低体重、提高葡萄糖耐受性，此外还有其他一些益处。

Walking a mile roughly equals 2,000 steps. Climbing a flight of stairs─roughly 10 steps─is equivalent to taking 38 steps on level ground, Dr. Bassett says.巴西兹博士认为，步行一英里（大约1.6公里）必须回头约2000步。爬到一层楼梯（约10级）相等于在平地行驶38步。A study that followed more than 240,000 adults over 8 years found that watching a large amount of television was associated with a higher risk of death, including from cardiovascular disease─even for participants who reported seven or more hours a week of moderate-to-vigorous exercise. The research, published in 2012 in the American Journal of Clinical Nutrition, used TV viewing and overall sitting time as a proxy for sedentary behavior.一项在八年半的时间内持续追踪了24万多名成年人的研究找到，看电视时间宽的人因患有心血管等疾病而丧生的风险更高，哪怕是自称为一周展开七个小时或更加长时间中高强度磨练的人也不值得注意。此项研究使用看电视时间和总计坐着的时间作为评估久坐不道德的指标，研究结果于2012年公开发表在《美国临床营养学杂志》(American Journal of Clinical Nutrition)上。

Our results suggest that exercise alone may not be enough to eliminate risks associated with too much sitting, says Charles Matthews, lead author of the study and an investigator with the National Institutes of Health. He says estimates from government surveys indicate that peoples sedentary time outside of work has increased by about 40% between 1965 and 2009.该研究论文的第一作者、美国国立公共卫生研究院(National Institutes of Health)的研究员查尔斯马修斯(Charles Matthews)说道：“我们的研究结果表明，运动本身足以避免因久坐而造成的（各种身体健康）风险。”他称之为，官方调查扣除估算数据表明，从1965年到2009年，人们在工作之外的久坐时间下降了约40%。People who live in Colorado, where obesity rates are relatively low, take an average of 6,500 steps a day, a 2005 study found. By contrast, residents of Tennessee and Arkansas, where the obesity rates are much higher, take an average of 4,500 steps a day. We dont know that its cause and effect obviously, but the states with lower obesity rates have the higher number of steps, says James Hill, executive director of the Anschutz Health and Wellness Center at the University of Colorado.2005年的一项研究找到，在肥胖率比较较低的科罗拉多州，人们平均值每天步行6500步。而在肥胖率比较低得多的田纳西州和阿肯色州，人们日均步行4500步。

科罗拉多大学(University of Colorado)安秀兹身体健康中心(Anschutz Health and Wellness Center)继续执行主任詹姆斯希尔(James Hill)说道：“我们不确切这其中有什么显著的因果关系，但肥胖率较低州的居民日均步行数显然较高。”All the movements a person does during the day─from getting up to close the garage to rocking in a chair─are non-scheduled physical activities that can make a big difference in terms of daily calorie expenditure by causing a persons metabolism to increase, says Gabriel Koepp, program manager of the Non-Exercise Activity Thermogenesis (NEAT) laboratory at the Mayo Clinic in Rochester, Minn. While walking is the main NEAT activity, other things can include washing the dishes instead of using a dish washer, making bread dough by hand rather than using a mixer, and even chewing gum, he says.明尼苏达州罗切斯特(Rochester)的梅奥医院(Mayo Clinic)有一个非运动性日常活动热效应(Non-Exercise Activity Thermogenesis, 全称NEAT)实验室，该实验室的项目经理加布里埃尔克普(Gabriel Koepp)回应，人们的日常居家活动（从睡觉到完结一天的工作回家跪到椅子上）不属于既定的体育锻炼，但某种程度需要加快新陈代谢，因此对每日卡路里的消耗量也不会产生极大影响。他说道，除了走路这种主要的NEAT活动，我们可以做到的事情还包括不必洗碗机自己动手洗碗、不必和面器自己动手和面，甚至咀嚼口香糖（也有协助）。Health experts say people still need moderate to vigorous exercise, which has been shown to reduce risks of cardiovascular disease and other disorders. Dr. Bassett says a doctoral student in his department conducted a study in which 58 people watching 90 minutes of television marched in place in front of the TV during commercial breaks. They increased their steps by about 3,000 per day just by doing this during commercials, says Dr. Bassett. Thats equivalent to about 30 minutes of walking. The study was published last year in the International Journal of Behavioral Nutrition and Physical Activity.身体健康专家回应，人们还是必须展开一些有助于或高强度的运动，事实指出这种运动有助减少患有心血管和其他疾病的风险。

巴西兹博士称之为，他们系由一个博士生展开过一项研究，拒绝58名参与者看电视90分钟，中间遇上广告时就展开原地踏步运动。巴西兹博士说道：“通过在广告时间这么做到，他们每天的步行数减少了3000步左右。这相等于约30分钟的走路时间了。

”这项研究成果已于去年公开发表在《国际不道德营养与体力活动期刊》(International Journal of Behavioral Nutrition and Physical Activity)上。Pedometers have been shown, at least in the short term, to motivate some people to increase their daily activity if they chart progress toward a goal in a diary. More sophisticated accelerometers, with wireless synchronization, effectively log your progress for you.实践中指出，计步器最少可以在短期内希望一些人减少日常活动量，只要他们能用计步器记录自己在磨练上每天所获得的变革。更加简单、带上无线实时功能的加快计可以有效地记录使用者每天的变革情况。In a 2007 analysis of several studies, people who used pedometers increased the number of steps taken by an average 2,491 a day and boosted overall physical activity by about 27% from previous levels, says Dena Bravata, a senior science affiliate at the Center for Primary Care and Outcomes Research at Stanford University.斯坦福大学(Stanford University)基础护理与效果研究中心(Center for Primary Care and Outcomes Research)的高级研究员德娜布拉瓦塔(Dena Bravata)讲解说道，2007年一个基于几项研究的分析表明，用于计步器者可日均减少步行数2491步，总体活动量较用于计步器前水平提升大约27%。

Participants body-mass index, a common measure of healthy weight, and blood pressure also declined, she says. The analysis, published in the Journal of the American Medical Association, involved a total of 2,767 participants who were followed on average for 18 weeks.她说道，参与者的体质指数(BMI，一个取决于人体体重否身体健康的常用指标)和血压也皆有所上升。该分析公开发表于《美国医学会杂志》(Journal of the American Medical Association)，共计牵涉到2767位参与者，他们平均值被追踪研究的时长为18周。Eric Lent, of Atlanta, says starting to use an accelerometer made him aware of how much time I was sitting in my office. The device─after he lost his Nike FuelBand, he replaced it with a Jawbone UP─motivates him to regularly work out and to be less sedentary through the day, says the 44-year-old chief marketing officer for an entertainment company.亚特兰大的埃里克伦特(Eric Lent)回应，开始用于加快计令他“意识到自己躺在办公室的时间有多久”。他趁此机会用于的Nike FuelBand，遗失后替换成了Jawbone UP。

这种仪器希望他定期磨练，增加一天当中坐着的时间。伦特今年44岁，在一家娱乐公司兼任首席营销宽。Mr. Lent says he makes a point of parking in the farthest spot from the entrance to work. And he sets the Jawbone UP to vibrate if he is idle for 30 minutes or more. He aims to do 10,000 steps each day.伦特回应，他不会把车停车在离办公楼入口更远的车位上。

他还把Jawbone UP设置成“懒散”30分钟以上就收到振动警告的状态。伦特的目标是每天行驶10,000步。

Carrie Mundy, a stay-at-home mom and photographer in San Diego, bought her Fitbit in February. She says she is regularly hitting 15,000 steps a day and has already lost 4 pounds. To accumulate more steps, the 36-year-old says she walks down every aisle in the grocery store and makes extra trips back and forth when folding and putting away her laundry.圣地亚哥的卡丽芒迪(Carrie Mundy)现年36岁，是一个居家妈妈和摄影师，她在2月份买了个Fitbit。她说道自己每天定量回头15,000步，早已减去了4.5磅（大约两公斤）的体重。

她说道，为了提升自己的步行数，她不会把杂货店里的每条过道都踏上一遍，还不会在洗衣机前边离去衣服边在原地尊者步走。Ms. Mundy says her Fitbit also motivates her to get out and walk. Im constantly chasing these two people who I havent caught up to, she says, referring to two friends whose total number of steps she can view on her devices display screen.芒迪说道，Fitbit还促成她更好地过来休息。她说道她可以在自己的Fitbit显示屏上看见两个朋友的步行数，“我仍然在追上这两个我还没跟上的家伙”。

Its like a videogame. I have such a competitive personality, so Im going to beat these people today.她说道：“这就像玩游戏视频游戏。我这个人十分好强劲，今天我就要击败他们。

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