读者文摘:长寿与成功的秘诀(8)

20 DON'T SIT TOO LONG. The more time you spend sitting,

不要久坐。你坐下的时间越长，

the more likely you are to develop diabetes¹ or heart disease and die prematurely—and that's especially true if you don't exercise regularly,

你就越有可能患糖尿病或心脏病，越有可能过早死亡-如果你不经常锻炼的话，这一点尤其正确。

says Abby King, PhD, a professor of health research and policy at Stanford University School of Medicine.

斯坦福大学医学院健康研究和政策教授艾比·金博士说道。

A 2017 study that tracked 7,985 adults over age 45 found that

2017年一项跟踪7985名45岁以上的成年人的研究发现，

those who sat the most had nearly twice the risk of dying over a four-year period compared with those who sat the least.

在四年的时间里，坐得最久的人死亡的风险几乎是坐得最少的人的两倍。

Lower your risk by getting up every 30 minutes or so to take a walk.

每隔30分钟左右就起来散散步，可以降低患病风险。

"I wear a watch that reminds me to stand up and move at least once an hour," King says.

“我戴的手表提醒我至少每小时要站起来活动一次，”金说。

"I'll go get a drink of water or walk around a bit."

“我会去喝点水，或者出去走走。”

21 FIND LITTLE WAYS TO REV² UP YOUR HEART RATE.

找一些小方法来加快你的心率。

Take the stairs, park a little farther away, or take a brisk walk at lunch.

走楼梯，把车停远一点，或者在午餐时快走一会儿。

Writers of new federal activity guidelines intentionally³ set no minimum amount of physical activity you should get each day

新联邦运动指南的作者故意不设定你每天应该进行的最低运动量，

because new research shows that just a few minutes here and there pays health dividends⁴,

因为新的研究表明，只要运动几分钟就能带来健康红利，

says King, who was cochair of the 2018 Physical Activity Guidelines Advisory⁵ Committee.

2018年体育活动指南咨询委员会的联合主席金说道。

"The thinking used to be, Gee⁶, I could walk to the coffee shop, but it's only six minutes, so it won't count," King says.

“过去的想法是，天啊，我可以走到咖啡店，但只有六分钟，所以没用，”金说。

"Now I'll take that walk because I know there are immediate⁷ benefits in terms of anxiety, mood, and mental sharpness, as well as some longer-term benefits."

“现在我要去散步，因为我知道在焦虑、情绪和大脑敏锐度方面，散步有立竿见影的好处，也有一些长期的好处。”

In fact, researchers at McMaster University found that just 60 seconds of vigorous stair-climbing boosted cardiovascular fitness.

事实上，麦克马斯特大学的研究人员发现，仅仅60秒的剧烈爬楼梯就能促进心血管健康。

1 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。

2 rev   

v.发动机旋转，加快速度

参考例句：

• It's his job to rev up the audience before the show starts.他要负责在表演开始前鼓动观众的热情。
• Don't rev the engine so hard.别让发动机转得太快。

3 intentionally   

ad.故意地，有意地

参考例句：

• I didn't say it intentionally. 我是无心说的。
• The local authority ruled that he had made himself intentionally homeless and was therefore not entitled to be rehoused. 当地政府裁定他是有意居无定所，因此没有资格再获得提供住房。

4 dividends   

红利( dividend的名词复数 )； 股息； 被除数； （足球彩票的）彩金

参考例句：

• Nothing pays richer dividends than magnanimity. 没有什么比宽宏大量更能得到厚报。
• Their decision five years ago to computerise the company is now paying dividends. 五年前他们作出的使公司电脑化的决定现在正产生出效益。

5 advisory   

adj.劝告的，忠告的，顾问的，提供咨询

参考例句：

• I have worked in an advisory capacity with many hospitals.我曾在多家医院做过顾问工作。
• He was appointed to the advisory committee last month.他上个月获任命为顾问委员会委员。

6 gee   

n.马；int.向右！前进！，惊讶时所发声音；v.向右转

参考例句：

• Their success last week will gee the team up.上星期的胜利将激励这支队伍继续前进。
• Gee,We're going to make a lot of money.哇！我们会赚好多钱啦！

7 immediate   

adj.立即的；直接的，最接近的；紧靠的

参考例句：

• His immediate neighbours felt it their duty to call.他的近邻认为他们有责任去拜访。
• We declared ourselves for the immediate convocation of the meeting.我们主张立即召开这个会议。