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Walk for 5 minutes every hour

每小時步行5分鐘

The ideal solution is to get up and go for a short, five-minute walk every hour. Why not go see a colleague at the other end of the office or in a different department, trekking across corridors and staircases if possible. Or go get a glass of water from a water fountain or kitchen on a higher floor, for example. And when heading to the restroom, choose facilities that are far away from your desk. Simply getting up and getting moving eight times a day can soon add up to 40 minutes of physical activity, burning around 300 calories with relative ease.

理想的解決方案，便是站起來，每小時進行一次五分鐘的短步行。為什么不去看看辦公室另一頭或者不同房間的同事呢?如果可能的話，徒步在走廊和電梯里走走。或者從飲水器或者高層廚房里倒杯水。去洗手間的時候，選擇離辦公桌遠的設施。僅僅站起來，每天動八次，就等同于40分鐘的物理運動，可以相對輕松地燃脂300卡路里。

Stretch legs when sitting down

坐下時伸腿

Like when traveling by plane -- where you can’t get up and walk around as often as you might like -- blood circulation can be boosted with a few simple exercises. This will help prevent legs from feeling heavy and stiff. Raise and extend legs one after the other while clenching all leg muscles tightly. Then, rotate ankles clockwise then counter-clockwise, all while keeping abdominal muscles engaged by squeezing them tightly. Your legs will thank you for it in the evening.

就像坐飛機旅行一樣，當你不能站起來，并且頻繁行走時，可以通過一些簡單的練習促進血液循環。這將防止腿部發沉，僵硬。提腿，伸腿交替進行，使腿部肌肉緊繃。之后，順時針轉動腳踝，然后逆時針轉動腳踝，同時緊壓腹部肌肉保持它們。晚上時，你的腿會因此感激你。

Go for a brisk walk at lunchtime

午餐去散步

Nothing could be worse than spending your whole lunch hour glued to a smartphone screen. If the weather permits, slip into a pair of comfortable sneakers and get outside for some fresh air. Walking for 30 minutes at a reasonably fast, steady pace (around 3 to 4mph -- 5 to 6km/h) can burn up to 175 calories. Why not turn it into a social activity by getting a few colleagues to come along?

最糟糕的事情就是午餐時間一直看手機。如果天氣允許，穿一雙舒適的運動鞋，出去呼吸新鮮空氣。以相對快而穩步伐行走30分鐘可以燃燒175卡路里。為什么不叫幾個同事，讓這成為一種社會活動呢?

Mindful breathing

注意呼吸

As well as getting oxygen into the body, breathing is a way of relaxing and managing emotions. Plus, good breathing can have beneficial effects on the lymphatic and digestive systems. In fact, taking a series of deep, abdominal breaths several times a day can help cleanse the body.

就像身體吸入氧氣一樣，呼吸也是放松并且管理情緒的一種方式。另外，呼吸順暢對淋巴和消化系統也有好處。事實上，每天進行幾次一系列深度的腹部呼吸有助于清理身體。

Come prepared with healthy snacks

準備健康的零食

Instead of succumbing to chocolatey snacks from the vending machine or tucking into leftover lunch platters, bring a selection of your own healthy and delicious snacks. These could be handfuls of dried fruit, for example, or fresh fruit, a couple of squares of dark chocolate per day, or some crystalized ginger. These snacks will boost energy without adding unwanted pounds -- when consumed in reasonable quantities -- and can help keep you on top form all day long.

相比屈服于售賣機的巧克力零售或者吃剩下的午餐盤，帶一些你自己的健康美味零食組。比如，這可能是一把干果，或者新鮮的水果，每天兩塊黑巧克力或者一些水晶姜糖。以合理的量攝入，這些零食可以在不增加重量的前提下激活能量，還能幫助你整天保持充沛活力。