5 Workday Health Hacks that Work
5个健康黑客的工作日
You have to head to the office each day—you’re into your career, and there are bills to pay. So why not do a few things to make your work a healthier and happier experience? These savvy strategies are pretty easy, and very effective.
你必须每天去办公室——你有了你的职业,而且有账单要付。为什么不做一些事情使你的工作有更健康、更快乐的体验呢?这些精明的策略是非常容易,非常有效的。
Walk to the plant. Just two minutes of getting up and walking per hour is all it takes to make up for some of the negative consequences of sitting all day. In fact, this small amount of movement or activity can minimize your risk for early death, diabetes and heart disease, according to a new study published in the Clinical Journal of the American Society of Nephrology. So instead of sending an email to your colleague down the hall, walk on over. Doing some stretches works, too.
走路去上班。仅仅早两分钟起床,步行一小时就能弥补一些坐一整天的负面影响。事实上,这少量的运动或活动可以减少早期死亡的风险,糖尿病和心脏病,根据一项新的研究发表在《美国临床肾脏病学会杂志》上。所以别发送一封电子邮件到你楼下的同事而是走过去。做一些延伸工作。
Take a stand. You don’t have to go as extreme as a treadmill desk, but standing at your desk can lead to greater engagement (and some extra calorie burn). One study showed that elementary school children using standing desks, with stools available, had a 12 percent higher rate of attention than those using traditional desks. Consider changing your desk height, if possible, to sharpen your focus and get more done.
站一下。你不必去跑步机办公桌一样极端,但站在你的桌子可以导致更大的效果(以及一些额外的卡路里燃烧)。一项研究表明,小学生使用立式办公桌比使用传统有凳子的有利率高12%。考虑改变你的桌子的高度,如果可能,提高你的注意力和完成更多的工作。
Think of fitness as fun. Turns out, our attitude toward exercise can affect how much we eat afterward. Participants of a Cornell University study who went on a 2K walk called “scenic” ate significantly fewer calories afterward compared to those told the walk was “exercise.” If you hit the gym at lunch or after work, try thinking of it as an enjoyable break instead of another task to get through. Add music or watch an engaging TV show while on the treadmill—anything to make your workout more fun.
认为健身有乐趣。事实证明,我们对运动的态度会影响我们吃多少。康奈尔大学的一项研究表明参与者继续步行2 k称为“风景”的吃了之后明显更少的热量相比成为“锻炼”的人而言。如果你在午餐时间或下班后去健身房锻炼,试着把它作为一次愉快的休息,而不是另一个任务。听音乐或观看生动的电视节目在在跑步机上，无论如何使锻炼更加有趣。
Try meditation. If you’re prone to headaches from staring at a screen all day or worrying about impending deadlines, consider meditation to help mitigate them. Not only can it prevent migraines, it can also make them less severe when they occur, say scientists at Wake Forest Baptist Medical Center. You can easily train yourself to do the Mindfulness-Based Stress Reduction type of meditation that helps sufferers feel more in control of their migraines and have much faster relief. A small break for meditation during a stressful workday may prevent a full-blown, day-wrecking pain in your head.
尝试冥想。如果你容易头痛由于整天盯着屏幕或担心即将到来的最后期限,考虑冥想来帮助减轻他们。它不仅能预防偏头痛,它也可以使他们发生时减轻症状,维克森林浸信会医疗中心的科学家说。你可以很容易地训练自己减压类型的冥想,帮助患者感到更多的控制自己的偏头痛和救援快得多。小紧张的工作日期间休息冥想可能会有效防止痛苦每天在你的脑海中发生的难事。
Call it exciting. Got a big work presentation coming up? Instead of trying to calm your nerves (which gives attention to your anxiety and is tough to do anyway), simply saying, “I’m excited,” beforehand can help you be more positive and successful, according to research from the American Psychological Association. You may be tempted to try calming yourself, but faking enthusiasm seems to work better, since it may be easier to see anxiety as excitement than trying to quell it. Even if it feels funny, talking about being excited can really help you feel that way—and pump your work performance.
把它称为兴奋。有大的工作指示了吗?而不是试图平息你的神经(很难做到给你的焦虑和关注),简单地说,“我很兴奋,”事先可以帮助你更加积极和成功,根据美国心理协会的研究。你可能会尝试平静自己,但假装热情似乎更有效,因为它可能会更容易看到焦虑激动不是试图平息。即使感觉有趣,谈论感到兴奋真的可以帮助你的工作性能打气。