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Exercising for as little as two-and-a-half hours a week can undo damage done by sitting down all day, a study has found.
研究发现，每周仅需2.5小时的锻炼，就可抵消终日久坐带来的危害。
The study by the University of Leicester found that even moderate activity can be enough for a health boost.
这项由英国莱斯特大学主持的研究发现，适度锻炼足以保持身体健康。
Sedentary behaviour—any waking behaviour with low energy expenditure while in a sitting or reclining posture—has been linked to ill health.
久坐行为指清醒状态下任何坐着或靠着的低能量消耗行为，这种行为与不佳的健康状况直接挂钩。
But medics are concerned as many British adults now spend between half and nearly three quarters of waking hours sitting.
然而，令医疗工作者担心的是，如今许多英国成年人二分之一到四分之三的清醒时间都是坐着的。
Dr Thomas Yates, who worked on the study, said: "It is possible for an individual, over the course of a day, to have high levels of physical activity and still accumulate large amounts of sedentary time."
托马斯·耶茨博士参与了此次研究，他表示：“个体可以在一天中既进行高强度的运动又保持长时间的久坐。”
The study published in BMC Public Health used data from the 2008 Health Survey to paint a representative sample of English adults.
这份发表在《英国医学会公共卫生》期刊上的研究报告引用了《2008年健康调查》中的数据，列举了英国成年人的代表类型。
They were grouped as "Busy Bees"—physically active with low sedentary levels; "Sedentary Exercisers"—physically active with high sedentary levels; "Light Movers"—physically inactive, had low sedentary; and "Couch Potatoes"—physically inactive, high sedentary.
研究对象被归为四个类型，他们分别是：“忙碌蜜蜂”——运动充足且久坐时间短；“久坐锻炼者”——运动充足但久坐时间长；“轻量行者”——缺乏运动但久坐时间短；以及“沙发土豆”——缺乏运动且久坐时间长。
Dr Yates said: “Overall, adults who engaged in at least 150 min of moderate to vigorous physical activity per week, including 'Sedentary Exercisers', had more favourable health profiles compared to 'Couch Potatoes'.
耶茨博士表示：“总的来说，包括‘久坐锻炼者’在内的成年人每周至少进行150分钟中高等强度的运动，就能拥有比‘沙发土豆’更加理想的健康状况。”
"By suggesting that being physically active may offset some of the deleterious consequences of routinely engaging in high levels of sedentary behaviour, this study further emphasises the importance of physical activity in the promotion and maintenance of health."
“运动可以抵消日常久坐带来的消极影响，通过揭示这一点，此次研究进一步强调了运动对保持和促进身体健康的重要性。”
PhD student Kishan Bakrania added: "This research is significant because it demonstrates yet again why physical activity and exercise is so important.
基尚·巴克让尼亚是一名在读博士生，他补充道：“这项研究意义重大，因为它再次证明了运动锻炼的重要性。”
"It shows that people who spend large amounts of time not moving either through work, leisure or lifestyle can counteract some of the negative effects of sedentary behaviour by regularly exercising."
“它表明人们即便在工作或闲暇时不经常活动，仍能通过定期锻炼抵消久坐带来的消极影响。”
