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办公室午休与锻炼:工作日如何健身

更新时间:2019/2/1 18:33:28 来源:纽约时报中文网 作者:佚名

How to exercise during the workday (and why it's important)
办公室午休与锻炼:工作日如何健身

Exercise. We all know we need it. Many of us dread it. And nearly all of us struggle to find time to do it.

健身锻炼,我们都知道需要。我们很多人非常想去做但又顾虑重重。不过几乎我们所有人都在努力挪出时间去做这件事。

Unlike sleeping, exercise isn’t necessarily something that’s going to happen to us every day. We have to actively find time to fit it in. And many people are finding ways to do it during the activity that takes up most of their day: work.

与睡觉不同,健身不一定是我们每天都会去做的事情。我们不得不想方设法腾出时间来做这事。许多人是设法在一天中占用最大部分时间的活动中来健身:这个活动就是工作。

‘Golden opportunity’

“黄金机会”

Exercise during the day and you’ll look better, feel better and even work better. These benefits have long been known.

白天锻炼健身,你会看起来更好,感觉更好,甚至工作得更好。这些好处早已众所所知。

Researchers conducting a 2008 study in the UK found that that more than 200 employees who had access to and used a company gym were more productive during the day, and went home feeling more satisfied on the days they exercised during regular work hours.

研究人员2008年在英国进行的一项研究发现,200多名有机会并使用了公司健身房的员工白天工作效率更高,在正常工作时间锻炼健身的日子里,他们回家后会更有满足感。

In 2013, another study showed that regardless of age, people experience “immediate benefits” for cognition following “a single bout of moderate exercise”, such as 15 minutes of moderately intense cycling on a stationary bike. These findings suggest that working out during the day could be even better than bookending gym time before or after the office.

在2013年的另一项研究显示,无论年龄大小,人们在“一次适度运动”(比如在一辆固定自行车上进行15分钟的中强度骑行)之后,认知能力都会得到“立竿见影”的改善。这些发现表明,在白天锻炼可能比在上班前或下班后去健身房更好。

That’s on top of all the regular benefits to physical activity, including weight loss, better sleep, better sex, better mood and keeping diseases at bay.

这是锻炼身体的最大好处,其他常规的好处还包括减肥、更好的睡眠、更好的性生活、更好的心情和疾病预防。

Peter Antonio, a personal trainer, fitness instructor and registered nutritionist at the University of Birmingham Sport, the physical fitness arm of the UK university, calls ducking out of work during your lunch break to exercise a “golden opportunity”.

安东尼奥(Peter Antonio)是英国伯明翰大学(University of Birmingham)健身俱乐部的私人教练、健身教练和注册营养师,该俱乐部是这所大学的健身机构。安东尼奥把在午休时间停下工作去锻炼称为“黄金机会”。

Not only does it help his clients’ over-arching fitness goals, but it “gives you a mid-day sense of accomplishment which can last for the remainder of the day”, he says. Antonio adds that clients who exercise during the day find they get more work done and take fewer sick days. Plus, it’s good for mental health, providing a stress-free getaway from the daily typhoon of meetings and emails.

他说,这不仅有助于他的客户实现全面的健身目标,而且“给你一种午后的成就感,可以持续一整天”。安东尼奥补充说,那些在白天锻炼的客户发现,他们完成的工作更多,请的病假也更少。此外,对心理健康也有好处,让你能够承受每天会议和电子邮件风暴的压力。

Some people make a similar argument to preserve break time and physical education at primary and secondary schools. Research there, too, suggests that taking a break from repetitive tasks and getting away from the classroom grind helps pupils pay attention and perform better.

一些人提出了类似的论点,建议在中小学保留休息时间和体育教育。对中小学的研究也表明,在重复的课堂学习中休息一下,让学生暂时远离枯燥的课堂,可以帮助学生集中注意力,获得较好表现。

But the personal perks are just the beginning. Workday exercise could also provide benefits on a more macro level.

但个人身心获得的好处只是个开始。上班健身也能在更宏观的层面上带来好处。

There’s been discussion among health organisations and business leaders around whether we should make exercise compulsory at work to fight bigger societal health problems that filter into the workplace. More than 20 million people in the UK, for instance, are physically inactive, which costs the National Health Service £1.2bn ($1.5bn) a year, according to the British Heart Foundation.

健康组织和商界领袖一直在讨论,我们是否应该强制规定在上班时间健身,以应对渗入工作场所的更大的社会健康问题。例如根据英国心脏基金会(British Heart Foundation)的数据,在英国,因为超过2000万人缺乏体育运动,让英国国家医疗服务体系(National Health Service)每年需耗资12亿英镑。

Tech CEO Ryan Holmes, who runs social media platform HootSuite, wrote an opinion piece a few years back that went viral, titled “Why It’s Time We Paid Employees to Exercise at Work”.

社交媒体平台互随(HootSuite)的技术首席执行官霍姆斯(Ryan Holmes)几年前曾写过一篇表达他观点并广为传播的文章,题为《为什么我们该付钱让员工在工作时间锻炼身体》(Why It's Time We Paid Employees to Exercise at Work)。

In it, he called for on-the-clock exercise that’s implemented from the top. After all, he says, it’s hard to maintain a robust team if people are dying of preventable heart diseases, cancers and respiratory afflictions because they’re out of shape.

在这篇文章中,他呼吁从领导层开始所有员工都在工作时间进行锻炼。他说,毕竟,如果人们因为身体状况不佳有可能而死于可预防的心脏病、癌症和呼吸系统疾病,那要维持一个生气勃勃的团队就很困难。

How to do it

如何锻炼

Christian Allen lives in Boston, Massachusetts, and runs a start-up that provides companies with customer service tools. He says his preferred time to lift weights, do yoga or run is during the work day. But finding groups of like-minded people who prioritise fitness breaks during working hours has made it easier.

艾伦(Christian Allen)住在马萨诸塞州(Massachusetts)的波士顿(Boston),经营着一家为企业提供客户服务工具的初创公司。他说,他喜欢在上班的时候举重、做瑜伽或跑步。但找到一群志同道合、都喜欢在上班日子的休息时间优先安排健身的人一同锻炼,这让健身变得更为容易。

“I can say without reservation that I’ve always felt happier and healthier during my 19 years at a desk job when I’ve been working out regularly,” he says.

他说:“我可以毫无保留地说,在我有规律地锻炼身体的19年里,我一直感到更快乐、更健康。”

For the last six years, he’s organised a group through the website Meetup that gathers at noon every weekday for a game of football. He got the idea during one lunch break at his old job, when he stumbled across a group playing midday soccer.

在过去的六年里,他通过Meetup网站组织了一个小组,每个工作日的中午都会聚在一起踢足球。他在以前的工作中,有一次午休时偶然发现一群人踢足球,于是萌生了这个想法。

“At the time, I was running a few days a week at lunch with some co-workers, but I liked the idea of mixing something completely different into that routine.”

“当时,我每周有几天和同事一起在午饭时间踢球,但我喜欢把完全不同的东西融入到日常生活中。”

Allen’s not alone. Workplaces are increasingly changing in a way that might make a lunch-hour workout more feasible for many of us.

艾伦不是一个人。工作场所正在发生越来越多的变化,这可能会让我们许多人在午餐时间锻炼变得更加可行。

More companies are offering gyms on office premises. Some gyms themselves are attaching workspaces onto their main facilities. Luxury gym chain Equinox is one example, offering big tables and juice bars that lure remote workers and freelancers to set up laptops in sight of treadmills and elliptical machines. Some start-up companies are even setting up shop in these spaces as their main offices.

越来越多的公司在办公场所提供健身房。一些健身房在其主要设施上附加了工作区。豪华健身连锁机构Equinox就是一个例子,它提供大桌子和果汁吧,吸引远程办公者和自由职业者到健身房锻炼兼工作。一些初创公司甚至办公室开在了健身房。

Still, what if you can’t afford to take a whole hour (or more) off? That’s okay – experts say there are smaller ways of weaving exercise into your day, and you don’t need a fancy office fitness centre either.

但是,如果你不能抽出一整个小时(或更长时间)来锻炼呢?没关系。专家说,有一些更小的方法可以把锻炼穿插到你的一天中,你也不需要一个高级的办公室健身中心。

“Whether it’s five minutes or an hour of movement, there are real health benefits to any type of activity during the work day,” says Sandy Todd Webster, editor-in-chief of IDEA Health & Fitness Association, a San Diego-based organisation that connects more than 14,000 personal trainers and fitness professionals around the world. “If you are able to walk or power yourself forward by some means, do it. You don’t need a gym. Movement opportunities are everywhere,” she says.

“不管是五分钟或一个小时的运动,在上班时间做任何类型的活动都对健康有好处,”IDEA健康与健身协会(IDEA Health & Fitness Association)的总主编韦伯斯特(Sandy Todd Webster)说。该机构位于圣地亚哥(San Diego),为14000多名世界各地的私人教练和运动专家建立了联系。她说,“如果你能走路或以某种费力气的方式前行,那就去做。你不需要健身房。到处都有运动的机会。”

“Keep a pair of athletic shoes and socks at work and just get out there and move on your breaks or whenever you can get away for five, 10 or 20 minutes,” adds Todd Webster. “If you work in a building with stairs, always use the stairs or take a longer route to your office. It all adds up.”

韦伯斯特补充说,“上班时穿一双运动鞋和运动袜,在休息时间走出去活动一下,或者利用任何你能抽出的5分钟、10分钟或20分钟时间活动。如果你在有楼梯的建筑里工作,就常常走楼梯或者选择较长的路线去你的办公室。这都是一种锻炼。”

No matter what your individual goals or office circumstances, experts say getting an hour’s exercise during the day should be viewed with the same importance as a work meeting.

专家说,无论你的个人目标或工作环境如何,每天锻炼一小时应该和工作会议同等重要。

“The key is to schedule the time,” says Todd Webster. “Literally write the workout into your calendar – and then hold that appointment as sacred.”

韦伯斯特说, “关键是要安排好时间,把健身安排写在日历上,然后把这个安排当成神圣不可更改的约定。”

‘Explain yourself’

“为自己辩解”

Still, all this can be easier said than done. And not just because some bosses may be inflexible or you might not have access to a much-needed post-gym shower.

尽管如此,这一切说来容易做起来难。这不仅仅是因为一些老板可能不够灵活,或者你可能无法在健身后满头大汗时能洗个澡再回去继续工作。

Some jobs make it hard to be away from your desk. (This might be one of the many reasons why remote working is up in recent years.) Allen says he’s been lucky to work at places that promote work-life balance, but it hasn’t always been easy. Erratic work schedules can wreak havoc on exercise breaks, and there’s also the potential impact on colleagues.

有些工作让你很难离开办公桌。(这可能是近年来远程工作兴起的众多原因之一。) 艾伦说,他很幸运能在那些促进工作与生活平衡的地方工作,但这并不总是那么容易。不稳定的工作时间表会严重影响锻炼时间,对同事也有潜在的影响。

“I’ve always worked as part of a team,” he says, so he’s needed to be cognisant of how leaving for a brief workout might affect his colleagues’ workload. “I’ve also needed to consider whether or not teammates who don’t take advantage of those policies feel jealous or annoyed that I am.”

“我一直都是作为团队的一员在工作,”他说,所以他必须明白,短暂的健身可能会影响同事的工作量。“我还需要考虑那些没有利用这些政策的队友是否会因为我用了而嫉妒或生气。”

But he says that shouldn’t scare you away from making physical activity a priority. “All of those are just reasons to be more communicative about what you are doing and why it’s important to you,” he says.

但他说,这不应该吓退你,让你不敢把健身锻炼放在首位。他说,“正是这些困难,所以你应该与人多交流,告诉他人你在做什么,以及为什么这对你很重要。”

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