现如今，每日基本上8钟头乃至更长期地坐着电脑前面工作中，已变成上班族的常态化。虽然都了解长坐不利身心健康，但公司办公室一族好像难以有充裕時间运动健身去相抵久坐的危害。大家汇总了一些*威专家得出的简便易行的健康小贴士，期待能给大伙儿产生协助！
1. Avoid the treats
回绝零食
The birthday doughnuts or the homemade chocolate cookies from colleagues may be tempting, but the experts say to avoid them at all costs. Research from the Royal College of Surgeons has shown the office cake culture, in which workers bring in treats for birthdays and celebrations, is fueling obesity and dental problems.
生日泡芙或朋友自做的巧克力曲奇或许非常诱惑，但*威专家称要不惜一切回绝他们。皇室普外医科院的科学研究显示信息，公司办公室的生日蛋糕文化艺术，即职工在生日和庆贺场所给大伙儿带零食的状况，正使肥胖症和牙齿问题恶变。
Psychologist Corinne Sweet explained how you can avoid temptation. She said: "Temptation will always present itself. You have to plan a course of action to curb your vulnerability to being seduced by something you know will trigger your need to snack. This may take effort and time, as we often hang on to what is familiar, but if you stick to it, you will soon be reaping the rewards."
心理学专家柯琳·斯威特解读了该怎样拒绝浮躁。她表明，引诱一直出現。你务必设计方案出一个行动方案，抑止自身易受明知道会引起你对零食的期盼的食材引诱的缺点。由于大家一直依靠了解的事情，这也许*须勤奋和時间，但要是坚持到底，你迅速就可以从这当中获利。
2. Make a packed lunch
自做午饭快餐盒饭
Not only will making your lunch at home save you money, but you can also make sure it is packed full of nutrients without the high sugar, salt and fat you find in many fast food grab-and-go meals.
在家里自做午饭不但划算，还能够* 午饭饱含营养元素，不象很多便捷中式快餐那般高糖高热量高盐高脂。
Fast food lunches "rarely provide you with enough veg, fiber and good quality protein to keep hunger at bay and blood sugar levels stable throughout the afternoon," explained nutritionist Lily Soutter. "A great blood-sugar balancing lunch is essential for preventing that post-afternoon energy slump, as well as keeping hunger at bay."
营养专家丽娅·苏特表述称，中式快餐类午饭非常少能出示足够给你全部中午也不觉得挨饿、血糖维持在平稳水准的蔬菜水果、化学纤维和蛋白质食物。有利于均衡血糖值的午饭对避免 下午没精打采、杜绝饥饿的感觉是必不可少的。
3. Top up vitamin D levels
填补维他命D
Spending short periods of time in the sunshine is a great way to top up your vitamin D levels, but if it's pouring outside or you truly can't leave your desk, there are other ways, such as eating plenty of oily fish.
晒一小一会儿太阳是提升 维他命D水准的好方法，但假如外边倾盆大雨或是你确实没法离去办公室桌子，也有一些别的的方式能够做到这类实际效果，例如多吃油溶性鱼种。
"The best way to get vitamin D is from spending lots of time in the sun, but if this is not an option, try taking a supplement," advised nutritionist Cassandra Barns.
营养专家卡桑德拉·巴恩斯提议，获得维他命D的**是方法便是多日晒，但假如我觉得行得通，试一下服食补充品吧。
4. Leave your screen at lunch
吃午饭时杜绝显示屏
Nutritionist Shona Wilkinson of Superfood UK said get away from your desk when you're eating if you can, or at least keep your eyes off the screen.
Superfood UK的营养专家修纳·威金森表明，假如很有可能得话，用餐时离去办公室桌子，或是最少双眼别再盯住显示屏了。
She said: "It is important for our digestive systems to sit up straight while eating and eat slowly. If you want to enjoy your food make sure you look at it while you are eating and take the time to savor the flavors."
她表明，用餐时坐直、少食多餐对大家的消化道而言很重要。假如你要享有特色美食，* 用餐的情况下看见食材、花一点时间细细品味食材的味道。
5. Stay hydrated
填补水份
Remember to drink plenty of water, advised the nutritionists, as keeping hydrated is important for brain function. Dehydration can lead to headaches and fatigue.
营养专家提议，还记得多饮水，由于维持充裕的水份对大脑神经很重要。少水很有可能造成 头痛和疲倦。
"We should be aiming for two liters of water per day," Shona said.
修纳表明，大家的总体目标是每日喝够两升水。
6. Up your steps
多走路
Even some gentle exercise everyday will improve your health, the experts said. They suggested taking a walk at lunch time - but if you can't fit this in, podiatrist Dave Wain at Carnation Footcare has some other suggestions.
*威专家称，即便 每日开展一些柔和健身运动也有益身体健康。她们提议在午餐时间散散心，但假如你做不到，Carnation Footcare的足浴师戴夫·韦恩有一些其他提议。
"Change your route to work. Even by adding an extra five minutes of walking to your journey, you'll up your step count."
"更改你的出行路经。即便 仅仅在出行道上多踏入五分钟，也可以提升你的行走计步。"
7. Don't eat when stressed
不必化工作压力为胃口
Avoid heading for the cookie tin after a stressful meeting, the experts advised. They said try sitting down for lunch without talking too much, focusing on your meal.
专家认为，在开了一次令人压力很大的大会后，千万不要门把伸到曲奇饼干罐内，尝试坐下来享有午饭，专心致志用餐、少说话。
"By focusing on conversation rather than the eating, this may interfere with the digestive process," advised Shona Wilkinson. "It's also important to chew properly, at least 30 times each mouthful."
修纳·威金森提议，将活力放到闲聊并非用餐上很有可能会防碍消化过程。充足咬合也很重要，每口饭食最少要咬合三十次。
8. De-stress with a to-do list
根据列待办事宜明细缓解压力
If you don't have time to go out and clear your head on your lunch break, the experts advised writing a to-do list to gather your thoughts.
假如休息时间你没时间出门保持清醒大脑，专家认为列个待办事宜明细来梳理你的心绪。
"If you feel the symptoms of stress coming on, learn to get your priorities right," advised Marliyn Glenville, author of "Natural Alternatives to Sugar". "Learn to say no if you feel that you have taken on too much. Being assertive is invigorating and empowering. It also helps to make lists of what is, or is not, a priority, and to tackle the priority tasks first."
《糖的天然替代品》一书的创作者玛里琳·格伦希尔提议称，假如你觉得工作压力病症将要袭来，要学好分辨事儿的分清主次。感觉自身担负了过多事儿时，要勇敢说不。信心坚决能让人活力四射、觉得有管理权，还有利于制订优先选择和非优先选择事宜明细、优先选择解决重要每日任务。
9. Clean your desk
清除办公室桌子
Desks have been known to harbor 400 times more bacteria than the average toilet seat - stomach-churning news for those who eat at their desks.
据了解，办公室桌子所藏的病菌成交量放大一般座便器密封圈高400倍，这对这些坐着办公室桌子前就餐的人而言可简直个倒胃口的信息。
Try to spare five minutes a day to give your desk a tidy up and a clean.
尝试每日空出五分钟的時间来梳理和清理你的办公室桌子。
10. Embrace fidgeting
学好"心神不安"
Are you naturally someone who feels like they constantly have to move, whether that's simply tapping your foot, or swinging on your chair?
不论是简易地用脚来打拍子還是坐着桌椅上晃动人体，你是那类与生俱来好动、常常要做些动作的人吗？
Some studies have suggested this could actually help you burn a few calories, so embrace your fidgeting.
一些科学研究早已说明，那样实际上能够帮你耗费小量热量，因此 添加"心神不安"精兵吧！
