好好休息好好工作,才是能量满满的青春啊!
发布时间: 2017-01-10   来源: 北外网院
关键词: 工作生活 劳逸结合 北外网课 北外网院 英语在职研

新年新气象,亲爱的你有没有暗暗表决心今年要努力工作好好生活呢?新一周的工作已经打响,那种通过自己的努力解决掉麻烦,实现自己价值的时刻是不是让你有点小感动、小自恋呢?

 

好的工作依赖于有效的休息。今天的双语文章就帮我们分析了办公室减压方法,一起学习吧!

Spending hours a day sitting at a desk is known to have consequences for your health but, scientists now say just five-minute walking stints could counteract some of the risks.

众所周知,一天在桌子前坐上数小时肯定不利于健康——但最近科学家发现,哪怕只是短短五分钟的步行运动也能抵消部分消极影响。

In a new study, researchers found that taking brief, repeated breaks from work to stand up and move around has sustained benefits for your mood and energy levels.

新研究发现,若在工作间隙反复利用短暂时间站起来到处走动的话,将对改变心情和补充精力大有裨益。

The effects of these microbouts of activity were found to last all day, and could even help to alleviate food cravings while you're at work.

同时,这“一小会儿”的提神效用可以持续一整天,甚至还有助于抑制工作期间的食欲。

"Office workers have been identified as one of the most vulnerable occupational groups for accumulating prolonged and uninterrupted sitting time", the authors explained in the study, published to the International Journal of Behavioral Nutrition and Physical Activity.

该研究发布在《国际行为营养与体力活动期刊》上,作者称,“办公室职员一直都被视为体质最弱最差的工作群体,因为其连续坐在椅子上的时间实在太长。”

And, this sedentary lifestyle increases the risks of diabetes, depression, and obesity, among other health concerns.

另外,这种久坐的生活方式也增加了患上糖尿病、抑郁症和肥胖症等各种疾病的风险。

To find out how different methods of activity effected workers, the team, including researchers from the University of Colorado Anschutz Medical Center and the Johnson & Johnson Human Performance Institute, investigated three movement conditions across 30 adults.

为了探究不同运动形式对职员的影响有何差异,来自美国科罗拉多大学安舒茨医学中心和强生人类行为研究所的研究者组成团队,在30名成人中测试了三种不同活动状态的效果。

Participants were first given a number of tests to assess their health, along with self-perceived energy, mood, and appetite.

参与者事先接受了大量测试以评估他们的健康水平,包括自评精力水平、情绪状态和食欲。

In one trial, the participants sat for 6 hours straight, getting up only to use the bathroom, according to the New York Times.

据《纽约时报》报道,一组实验的参与者们连坐六个小时,只在上厕所时起身过。

In another, they started the day with 30 minutes of moderate walking on a treadmill.

另一组实验中,他们一起床便先在跑步机上进行30分钟的中速步行锻炼。

The third experiment called for six 5-minute microbouts of moderate intensity walking every hour.

第三组实验中,参与者被要求每小时进行六次五分钟的适度步行活动。

The researchers monitored their stress hormone levels, and had participants rate their moods, energy, fatigue, and appetites throughout the day.

在实验过程中,研究者一直监测他们的压力荷尔蒙水平,并让参与者对他们一天下来的心情、能量、疲劳感和食欲进行自我测评。

These experiments revealed a number of benefits linked to the 5-minute activity sessions.

这些实验告诉我们,五分钟的短时运动确实可以带来许多益处。

The researchers also found that the effects of the microbouts surpassed those associated with an early workout, as the benefits of that type of activity wore off after some time.

研究者还发现,早晨集中运动的效果远低于短时运动,因其效用会在一段时间后逐渐消失。

Participants showed an increase in energy and vigor levels, along with "improved mood, decreased feelings of fatigue, and affected appetite", the authors noted.

参与者的能量值和活力都有所提高,同时“心情变好了,疲劳感有所减缓,对食欲也有一定影响”,文章作者写道。

"Overall, microbouts of activity led to sustained effects along the day, while the effects of a single bout of activity performed early in the morning did not last throughout the day", they explain.

“总而言之,短时运动的效果可以持续一整天,但早晨的集中运动却只会在早上发挥作用,并非全日见效。”他们解释道。

Neither regimen was found to effect cognitive function, for better or worse.

而这两种运动形式并不会对认知功能造成任何影响,无论是消极的还是积极的。

But, the results suggest that, "even a little bit of activity, spread throughout the day, is a practical, easy way to improve well-being", study author Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, told the New York Times.

但研究结果表示,“只要全天都坚持活动身体,哪怕只是短时运动也能便捷有效地提高幸福感,”本研究报告作者兼强生人类行为研究所联合创始人杰克•格勒佩尔向《纽约时报》表示。

Though the study had its limitations, Dr. Groppel says "it's clear that moving matters".

尽管该研究仍有不足之处,但格勒佩尔认为“起码它明确地告诉我们,运动一定有其作用。”

一些更加实用的休息建议看这里!

●用看两小时让你开怀的漫画或小说代替去KTV唱那些一成不变的口水歌。

●试着放弃在周六晚上去酒吧,10点入睡,然后在7点起床,去没有人的街上走走,或是看看你从来没有机会看到的早间剧场,你会发现这一天可以和过去的千万个周末都不相同。

●不要再去你已经去过无数次的度假村找乐子了。找一条你你从没去过的街道,把它走完。你会发现这个你感到腻味的城市结果你并没有完全体会到它的妙处。

●旅行,而不是换个地方消遣。去一个地方对那个地方本身心存好奇,对自己这趟行程心存美意,感受自己经验范围以外的人生样貌。而不是坐了5小时飞机,只是换个地方打麻将,换个地方游泳,换个地方打球……

●从这个周末起学习一项新的技艺,比如弹电子琴,打鼓……每周末练习1小时以上。

●去社交。不要以为它总是令人疲惫的。虽然和看书比起来,它稍有点令人紧张,但也能让你更兴奋,更有认同感。你必须每周有两三天是和工作圈子和亲戚外的人打交道。它让你在朝九晚五的机械运行中不至失去活泼的天性。女性朋友们尤为需要走出去和朋友聚会,这些时刻你不再是满脸写着“效率”的中性人,而是一个裙裾飞扬的魅力焦点。

●做点困难的事,如果你是精神超级紧张的人。心理学家发现解除神经紧张的方法,是去处理需要神经紧张才能解决的问题。曾经一位精神即将崩溃的总经理找到一位医师给出治疗建议,结果他得到的处方是去动物园当驯狮师。一个月以后完全康复。所以压力特别大的时候你可以为自己再找分工作,但不要是和你职业类似的。比如去孤儿院做义工,或者去一个复杂的机械工厂从学徒干起,或者做一道超级复杂的数学题。

 

 

 

 

 

  

 

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