TED演讲：久坐一天正在慢慢杀死你

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P1 · TED演讲：久坐一天正在慢慢杀死你 p01 双语 (P1)

TED演讲：久坐一天正在慢慢杀死你 p01 双语 (P1)

发布于 2026-02-16 · 时长 10:31

字幕摘录

时间	英文	中文
0:03	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
0:07	and feel like you have just enough energy to crawl over to the couch,	感觉你有足够的精力爬到沙发上
0:13	to scroll on your phone,	在你的手机上滚动,
0:15	or watch a show,	或者看节目,
0:17	or maybe both at the same time?	也可能是两者同时出现?
0:21	Yeah.	对
0:22	During the pandemic, that was all I wanted to do,	在大流行期间,我只想这么做
0:24	and I couldn't understand why.	我无法理解为什么
0:25	I was safe, I was healthy.	我当时很安全,很健康
0:27	Why didn't I want to close my laptop	为什么我不想关闭我的笔记本电脑

展开字幕全文（205 条）

序号	英文	中文
1	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
2	and feel like you have just enough energy to crawl over to the couch,	感觉你有足够的精力爬到沙发上
3	to scroll on your phone,	在你的手机上滚动,
4	or watch a show,	或者看节目,
5	or maybe both at the same time?	也可能是两者同时出现?
6	Yeah.	对
7	During the pandemic, that was all I wanted to do,	在大流行期间,我只想这么做
8	and I couldn't understand why.	我无法理解为什么
9	I was safe, I was healthy.	我当时很安全,很健康
10	Why didn't I want to close my laptop	为什么我不想关闭我的笔记本电脑
11	and go dance around the living room?	去客厅跳舞?
12	Where did all my energy go?	我所有的能量都跑到哪儿去了? 都快没了
13	I'm a journalist.	我是记者
14	My specialty for the last 10 years	我过去十年的专长
15	has been trying to understand how our tech habits change us as people.	一直试图理解 我们的技术习惯如何改变我们的人。
16	And so I decided I was going to find out	所以我决定去查
17	why sitting in front of a screen makes us feel so exhausted.	为什么坐在屏幕前让我们觉得很疲惫
18	Because we have all heard about the mental effects, right?	因为我们都知道心理影响 对吧?
19	But what about our physical health?	但我们的身体健康呢?
20	Well, as I quickly learned,	嗯,我很快了解到,
21	looking at screens has not only reshaped our days,	看着屏幕不仅改变了我们的日子,
22	it is reshaping our bodies.	它正在重塑我们的身体。
23	According to researchers at Johns Hopkins,	据约翰霍普金斯的研究人员说,
24	every day the average 19-year-old moves about as much as the average 60-year-old.	平均19岁的人每天移动 大约是平均60岁的人
25	Over the last 20 years,	过去20年里
26	rates of type 2 diabetes in young people have doubled.	青年人的2型糖尿病发病率翻了一番。
27	Three in four American adults has a chronic illness.	四分之三的美国成年人患有慢性病.
28	Many of those are preventable.	其中许多是可以预防的。
29	At least one chronic illness.	至少一个慢性病。
30	And the WHO says that this is a global problem.	世卫组织说这是一个全球性问题。
31	They predict that by the end of the decade, which is not that far away,	他们预测,到十年末, 距离不远,
32	this lifestyle will likely lead to 500 million new cases	这种生活方式可能导致5亿个新病例
33	of preventable conditions like heart disease, obesity and diabetes,	心脏病、肥胖症和糖尿病等可预防的疾病,
34	costing governments 27 billion dollars a year.	政府每年花费270亿美元。
35	Typing, swiping, scrolling, sitting.	打字,打扫,滚动,坐.
36	This is the rhythm of our modern life.	这是我们现代生活的节奏.
37	But I don't know about you, I can't throw away my phone, right?	但我不知道你,我不能扔掉我的电话,对不对?
38	Like, I can't go off the grid.	喜欢,我不能离开网格。
39	So how can we stay connected without slowly destroying our health?	那么,我们如何保持联系而不慢慢地破坏我们的健康?
40	That was the question running through my mind when I came across this guy.	当我遇到这家伙时,我脑海中正想着这个问题。
41	Keith Diaz is a physiologist at Columbia University Medical Center,	Keith Diaz是哥伦比亚大学医学中心的生理学家,
42	and he has spent his entire career trying to figure out	他花了整个职业生涯 试图找出
43	how little can we get away with moving so that sitting doesn't kill us, basically.	我们搬家能跑多远 这样坐着不会害死我们 基本上
44	And in 2022, he published a small study that gives us a great idea.	而在2022年,他发表了一份小研究报告,给我们一个伟大的想法.
45	He found that just five minutes of gentle movement	他发现只有五分钟的温柔动作
46	every 30 minutes had dramatic effects.	每30分钟就会有惊人的影响
47	It slashed blood sugar and blood pressure.	它切除血糖和血压。
48	In another study, he found that inactive people	在另一项研究中,他发现不活跃的人
49	who traded 30 minutes of sitting for 30 minutes of movement every day	他每天用30分钟的坐椅来换30分钟的动作
50	could lower their risk of a premature death by 18 percent.	将过早死亡的风险降低18%。
51	And so maybe you're like,	所以也许你喜欢,
52	yeah, I worked out this morning, so I'm good.	是的,我今天早上工作了, 所以我没事。
53	Or maybe you're like,	或者也许你喜欢,
54	phew, I'm so glad I got that standing desk.	菲,我很高兴我得到了那张桌子。
55	I am so sorry, but no.	我很抱歉,但是没有。
56	If you sit or stand for the majority of your waking hours,	如果你坐着或站着 大部分的醒来时间,
57	your health is in jeopardy, too.	你的健康状况也岌岌可危。
58	Don't stop working out, Keith told me.	别停止工作 Keith告诉我的
59	But he said what you have to do is break up	他说你必须分手
60	these long stretches of sedentary screen time.	这些长时间的静坐屏幕时间。
61	When he told me this, I was like, really?	当他告诉我这个,我就像,真的吗?
62	Like, how big a difference can these movement breaks make	比如说,这些运动会有多大的差别
63	for someone who's, you know, relatively healthy?	对于一个比较健康的人来说?
64	I decided I would join the study.	我决定加入研究
65	So one day, I went to his lab,	于是有一天 我去了他的实验室
66	and I sat and worked on my laptop for eight hours straight.	我坐在电脑上工作了八个小时
67	The next day, I took those movement breaks every half hour or so.	第二天,我每半小时休息一次
68	They checked all my vital signs.	他们检查了我的生命迹象
69	And the results were actually quite extraordinary.	结果是相当不寻常的。
70	My glucose was cut nearly in half,	我的葡萄糖几乎被切成一半
71	my blood pressure was down by five points,	我的血压下降了五个百分点
72	and my mood was so much better.	我心情好点了
73	The science was clear,	科学是清楚的,
74	but like, what did it matter	但喜欢,有什么关系
75	if no one could actually do these movement breaks?	如果没有人真的能做这些运动中断?
76	Like, it was easy in the lab.	在实验室里很容易
77	Somebody tapped me on the shoulder and led me over to the treadmill.	有人拍我的肩膀 并带我去跑步机。
78	So we decided to ask people out in the world, out in real life,	所以,我们决定 问人出在世界上, 在现实生活中,
79	to see if they could do it.	看看他们能不能做到这一点。
80	We, our teams at NPR in Columbia,	我们,我们在NPR 在哥伦比亚,
81	combined forces to create a podcast and a global clinical trial	联合力量创造播客和全球临床试验
82	called the Body Electric Study.	名为身体电学研究.
83	And over 20,000 people signed up.	而两万多人报名.
84	We had to cap it at 20,000 people.	我们不得不封顶2万人。
85	And they could choose a movement dose.	他们可以选择移动剂量。
86	So they could move five minutes every half hour,	这样他们可以每半小时动五分钟
87	five minutes every hour, or every two hours.	每小时五分钟,或者两小时
88	They could dance around the house, they could pace on calls,	他们可以在房子周围跳舞, 他们可以步调在呼叫中,
89	they could walk the dog, they could take out the trash.	他们可以走狗, 他们可以拿出垃圾。
90	It didn't matter, they just had to break it up,	无所谓了,他们只好分手
91	break up those long periods of sitting.	打破那些长时间的坐着。
92	And you guys, I was so excited.	还有你们,我太兴奋了
93	I was like, we are going to launch a movement for movement.	我本来想,我们要发起运动
94	Yeah, I've got a way with words.	是啊,我有一个方法 用文字。
95	But I am not going to lie, those first few days were so tough.	但我不会说谎, 最初几天是如此艰难。
96	It takes a lot of intention and a little rebellion to upend a world	这需要很多的意向 和一点点的叛乱 来更新一个世界
97	that is quite literally built around screens and chairs.	这其实是围绕屏幕和椅子构建的。
98	But when people figured it out,	但当人们发现它,
99	when they started getting those breaks into their lives,	当他们开始让这些破碎 进入他们的生活,
100	they started having breakthroughs.	他们开始有了突破
101	They told us that they felt less pain.	他们告诉我们,他们觉得痛苦较少。
102	They told us that they had more energy.	他们告诉我们,他们有 更多的精力。
103	They said that they felt more positive about life in general.	他们说,他们对一般的生活感到更加积极。
104	In the end, of the people who started taking movement breaks,	最后,那些开始行动中断的人,
105	80 percent managed to stick with them for two solid weeks.	80%的人和他们在一起两周
106	And yes, this was a self-reported study	是的,这是自报的研究
107	with a lot of very motivated participants.	与许多非常有动机的参与者.
108	Hello, public radio.	你好,公共电台。
109	But still, the data showed that the more often they took breaks,	但是,尽管如此,数据显示 他们越多休息,
110	the better they felt.	他们感觉越好
111	People who went outside got an extra boost,	外出的人得到了额外的刺激,
112	some people lost a few of those stubborn pounds,	一些人失去了一些这些固执的体重,
113	and most people actually liked taking the breaks.	大多数人都喜欢休息
114	But the biggest surprise to me	但对我来说最大的惊喜
115	was that the breaks did not hurt their productivity.	休息并没有损害他们的生产力。
116	People said they got back to their desks and they were able to focus,	人们说,他们回到了自己的办公桌 他们能够集中,
117	and they felt that the work they did was actually of better quality.	他们觉得自己所做的工作其实质量更好
118	So this research is going through the scientific process right now.	因此,这一研究正在经历科学过程。
119	But Keith explained to me some of the reasons	但是基思向我解释了一些原因
120	why these gentle breaks can have such an outsize impact.	为什么这些温和的休息 会产生如此大的影响。
121	So when we sit,	所以,当我们坐下,
122	our arteries get bent at our hips and our knees,	我们的动脉会弯曲的臀部和膝盖,
123	kind of like a kinked vacuum hose.	有点像吸尘管
124	Blood starts pooling in our legs,	血流成河
125	and our muscles stop contracting.	我们的肌肉不再收缩
126	But leg muscles need to move, be stimulated,	但腿部肌肉需要移动,需要刺激
127	in order to clear out fat and sugar and reduce blood pressure.	为了清除脂肪和糖 并降低血压。
128	If they don't, over months and over years,	如果他们不这样做, 数月多来,
129	that's when those chronic conditions can start to creep in.	这时,这些慢性病 开始爬入。
130	And then there is our posture.	然后这就是我们的姿态。
131	坐压缩dia.
132	We start taking shallow breaths.	我们开始深呼吸
133	Shallow breaths lead to less oxygen going into our blood	低沉的呼吸导致氧气进入血液
134	and up to our brain.	和我们的大脑。
135	Less oxygen in our brain means we get tired and lose focus.	大脑中氧气的减少意味着我们累了,失去了注意力.
136	Feel free to take a deep breath right now if you want to.	现在可以深呼吸了 如果你愿意的话
137	And that is where screens come into the picture.	这就是屏幕进入画面的地方。
138	So screens can mess with something called interoception.	因此屏幕可以和叫做截肢的东西混淆.
139	Interoception is the body's way of telling you what it needs.	截断是身体告诉你需要什么的方法.
140	It needs a snack.	它需要点心。
141	It needs to go to the bathroom.	它需要去厕所。
142	It needs to move.	它需要移动。
143	The more we focus on screens,	我们越是关注屏幕
144	the less we listen to the signals that our body is sending us.	我们听的信号越少 我们的身体正在发送我们。
145	Your body could be begging for a break, but what do you do?	你的身体可能乞求休息, 但你做什么的?
146	You keep scrolling past the anxiety,	你一直在经历焦虑
147	scrolling past the exhaustion.	绕过疲劳期
148	That eventually can lead to burnout, yes,	这最终会导致燃烧,是的,
149	and again, those chronic conditions.	再说一遍 那些慢性病
150	So, how can you start making a change and feeling better?	那么,你怎么能开始改变 感觉更好呢?
151	Well, first, think about your most sedentary stretches of time.	首先,想想你最沉闷的时间
152	And then make yourself a mantra.	然后自作曼茶罗.
153	So like, if you are a student, you could say,	所以,如果你是一个学生, 你可以说,
154	I'll take an extra lap around the quad before class	我会在上课前多绕一圈
155	而不是检查TikTok,
156	so I get to class with more oxygen in my brain	所以我去上课 更多的氧气在我的大脑
157	and I can actually focus.	我可以专心
158	Or if you work from home,	如果你在家工作的话
159	you could decide that on long Zoom calls,	你可以决定,在长的缩放电话,
160	I will march in place in order to manage my glucose	为了管理我的葡萄糖,我会进军
161	and avoid the post-meeting crash.	避免会议后坠毁
162	If you're a parent, you could say,	如果你是父母,你可以说,
163	I will take a lap around the soccer field once	我会绕着足球场走一圈
164	so that I have enough energy to get through the dinnertime chaos.	这样我有足够的精力 度过晚餐时间的混乱。
165	You can have a dance party while you microwave your leftovers.	你可以在微波炉里开舞会
166	You can walk the concourse	你可以走汇合器
167	instead of sitting and waiting for your flight.	而不是坐着等待你的飞行
168	A mix of all these habits will keep your muscles firing	这些习惯的混合 会让你的肌肉继续发火
169	and your mood steadier.	和你的心情更稳定。
170	My favorite story came from a 43-year-old woman named Dana,	我最喜欢的故事来自一个43岁的叫丹娜的女人
171	who works in HR.	谁是在HR工作。
172	So Dana was a type 2 diabetic with all kinds of health issues.	所以Dana是2型糖尿病患者 患有各种健康问题
173	Her doctor told her she needed to take a long, brisk walk every morning,	她的医生告诉她,她需要 长时间,brisk每天早上散步,
174	and she was doing this,	她这样做,
175	but her numbers just were not changing.	但她的号码没变
176	So with her doctor's permission, she decided to join the study.	所以在医生的允许下,她决定加入研究.
177	She started fitting in movement breaks between all of her meetings,	她开始适应 在她所有会议之间的活动休息,
178	and within a couple of weeks, she told me,	几周后 她告诉我
179	her blood pressure dropped by 40 points,	她的血压下降了40分
180	her cholesterol went down,	她的胆固醇下降,
181	and her doctor told her she could start tapering her insulin.	她的医生告诉她 她可以开始将胰岛素粘起来
182	She's actually off all of her meds today.	她今天真的没吃药了
183	I know.	我知道,我记得
184	Yay, Dana.	耶,达纳。
185	We love you, Dana.	我们爱你,丹娜。
186	So we know that too much time online is not great for our mental health,	因此,我们知道 太多的时间在线 对我们的精神健康来说并不大,
187	but it's not just in our heads, it's in our bodies.	但它不仅仅是在我们的脑海, 它在我们的身体。
188	We need movement to be as much a part of our lives as screens are.	我们需要移动 和屏幕一样成为我们生活的一部分
189	We need our schools, our neighborhoods, our workplaces	我们需要我们的学校,我们的社区,我们的工作场所
190	to give us time and space just to move.	给我们时间和空间 只是移动。
191	You can help push this reset forward.	你可以帮助推动这个重置前进。
192	Take movement breaks,	行动中断,
193	and when people look at you like you're weird,	当人们看着你像奇怪,
194	just tell them why you're doing it,	告诉他们你为什么要这么做
195	because you just want to feel a little better.	因为你只是想感觉好点
196	Get them to put down their phone and join you.	让他们放下手机,加入你们
197	Start soon, start small.	开始,开始小。
198	Should we start now?	我们现在应该开始吗?
199	Yeah.	对
200	Can we have some music?	我们能来点音乐吗?
201	You could do the march.	你可以参加游行
202	You could do the shuffle.	你可以洗个澡
203	Little hands in the air if you can't get up.	手少阳之气.
204	Feel it.	感觉一下
205	You're alive.	你还活着

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P2 · TED演讲：久坐一天正在慢慢杀死你 p02 无字幕 (P2)

TED演讲：久坐一天正在慢慢杀死你 p02 无字幕 (P2)

发布于 2026-02-16 · 时长 10:31

字幕摘录

时间	英文	中文
0:04	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
0:07	and feel like you have just enough energy	感觉你有足够的能量
0:10	to crawl over to the couch,	爬到沙发上,
0:13	to scroll on your phone,	在你的手机上滚动,
0:15	or watch a show,	或者看节目,
0:17	or maybe both at the same time?	也可能是两者同时出现?
0:21	Yeah.	对
0:22	During the pandemic, that was all I wanted to do,	在大流行期间,我只想这么做
0:24	and I couldn't understand why.	我无法理解为什么
0:25	I was safe, I was healthy.	我当时很安全,很健康

展开字幕全文（215 条）

序号	英文	中文
1	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
2	and feel like you have just enough energy	感觉你有足够的能量
3	to crawl over to the couch,	爬到沙发上,
4	to scroll on your phone,	在你的手机上滚动,
5	or watch a show,	或者看节目,
6	or maybe both at the same time?	也可能是两者同时出现?
7	Yeah.	对
8	During the pandemic, that was all I wanted to do,	在大流行期间,我只想这么做
9	and I couldn't understand why.	我无法理解为什么
10	I was safe, I was healthy.	我当时很安全,很健康
11	Why didn't I want to close my laptop	为什么我不想关闭我的笔记本电脑
12	and go dance around the living room?	去客厅跳舞?
13	Where did all my energy go?	我所有的能量都跑到哪儿去了? 都快没了
14	I'm a journalist.	我是记者
15	My specialty for the last 10 years	我过去十年的专长
16	has been trying to understand	一直试图理解
17	how our tech habits change us as people.	我们的技术习惯如何改变我们的人。
18	And so I decided I was going to find out	所以我决定去查
19	why sitting in front of a screen makes us feel so exhausted.	为什么坐在屏幕前让我们觉得很疲惫
20	Because we have all heard about the mental effects, right?	因为我们都知道心理影响 对吧?
21	But what about our physical health?	但我们的身体健康呢?
22	Well, as I quickly learned,	嗯,我很快了解到,
23	looking at screens has not only reshaped our days,	看着屏幕不仅改变了我们的日子,
24	it is reshaping our bodies.	它正在重塑我们的身体。
25	According to researchers at Johns Hopkins,	据约翰霍普金斯的研究人员说,
26	every day the average 19-year-old	每天平均19岁
27	moves about as much as the average 60-year-old.	和平均60岁的人一样
28	Over the last 20 years,	过去20年里
29	rates of type 2 diabetes in young people have doubled.	青年人的2型糖尿病发病率翻了一番。
30	Three in four American adults has a chronic illness.	四分之三的美国成年人患有慢性病.
31	Many of those are preventable.	其中许多是可以预防的。
32	At least one chronic illness.	至少一个慢性病。
33	And the WHO says that this is a global problem.	世卫组织说这是一个全球性问题。
34	They predict that by the end of the decade,	他们预计到本十年末
35	which is not that far away,	离这里不远,
36	this lifestyle will likely lead to 500 million new cases	这种生活方式可能导致5亿个新病例
37	of preventable conditions	可预防的疾病
38	like heart disease, obesity and diabetes,	比如心脏病、肥胖症和糖尿病
39	costing governments $27 billion a year.	每年耗资270亿美元。
40	Typing, swiping, scrolling, sitting.	打字,打扫,滚动,坐.
41	This is the rhythm of our modern life.	这是我们现代生活的节奏.
42	But I don't know about you,	但我不知道你是谁
43	I can't throw away my phone, right?	我不能扔掉我的电话,对不对?
44	Like, I can't go off the grid.	喜欢,我不能离开网格。
45	So how can we stay connected	那么,我们如何保持连接
46	without slowly destroying our health?	而不是慢慢地破坏我们的健康?
47	That was the question running through my mind	那是我脑海中的问题
48	when I came across this guy.	当我遇到这个家伙。
49	Keith Diaz是生理学家
50	at Columbia University Medical Center,	在哥伦比亚大学医疗中心,
51	and he has spent his entire career trying to figure out	他花了整个职业生涯 试图找出
52	how little can we get away with moving	搬家还能跑多远?
53	so that sitting doesn't kill us, basically.	这样坐着不会害死我们,基本上。
54	And in 2022, he published a small study	在2022年,他发表了一份小研究报告
55	that gives us a great idea.	这给了我们一个伟大的想法。
56	He found that just five minutes of gentle movement	他发现只有五分钟的温柔动作
57	every 30 minutes had dramatic effects.	每30分钟就会有惊人的影响
58	It slashed blood sugar and blood pressure.	它切除血糖和血压。
59	In another study, he found that inactive people	在另一项研究中,他发现不活跃的人
60	who traded 30 minutes of sitting for 30 minutes of movement every day	他每天用30分钟的坐椅来换30分钟的动作
61	could lower their risk of a premature death by 18 percent.	将过早死亡的风险降低18%。
62	And so maybe you're like,	所以也许你喜欢,
63	yeah, I worked out this morning, so I'm good.	是的,我今天早上工作了, 所以我没事。
64	Or maybe you're like,	或者也许你喜欢,
65	whew, I'm so glad I got that standing desk.	哇,我很高兴我得到了那张桌子。
66	I am so sorry, but no.	我很抱歉,但是没有。
67	If you sit or stand for the majority of your waking hours,	如果你坐着或站着 大部分的醒来时间,
68	your health is in jeopardy, too.	你的健康状况也岌岌可危。
69	Don't stop working out, Keith told me.	别停止工作 Keith告诉我的
70	But he said what you have to do	但他说了你要做的事
71	is break up these long stretches of sedentary screen time.	打破了这些漫长的固定屏幕时间。
72	When he told me this, I was like, really?	当他告诉我这个,我就像,真的吗?
73	How big a difference can these movement breaks make	这些运动能产生多大的差别?
74	for someone who's, you know, relatively healthy?	对于一个比较健康的人来说?
75	I decided I would join the study.	我决定加入研究
76	So one day, I went to his lab,	于是有一天 我去了他的实验室
77	and I sat and worked on my laptop for eight hours straight.	我坐在电脑上工作了八个小时
78	The next day, I took those movement breaks every half hour or so.	第二天,我每半小时休息一次
79	They checked all my vital signs.	他们检查了我的生命迹象
80	And the results were actually quite extraordinary.	结果是相当不寻常的。
81	My glucose was cut nearly in half,	我的葡萄糖几乎被切成一半
82	my blood pressure was down by five points,	我的血压下降了五个百分点
83	and my mood was so much better.	我心情好点了
84	The science was clear,	科学是清楚的,
85	but like, what did it matter	但喜欢,有什么关系
86	if no one could actually do these movement breaks?	如果没有人真的能做这些运动中断?
87	Like, it was easy in the lab.	在实验室里很容易
88	Somebody tapped me on the shoulder and led me over to the treadmill.	有人拍我的肩膀 并带我去跑步机。
89	So we decided to ask people out in the world, out in real life,	所以,我们决定 问人出在世界上, 在现实生活中,
90	to see if they could do it.	看看他们能不能做到这一点。
91	Our teams at NPR in Columbia combined forces	在哥伦比亚的NPR,我们的团队联合部队
92	to create a podcast and a global clinical trial	创建播客和全球临床试验
93	called the Body Electric Study.	名为身体电学研究.
94	And over 20,000 people signed up.	而两万多人报名.
95	We had to cap it at 20,000 people.	我们不得不封顶2万人。
96	And they could choose a movement dose.	他们可以选择移动剂量。
97	So they could move five minutes every half hour,	这样他们可以每半小时动五分钟
98	five minutes every hour, or every two hours.	每小时五分钟,或者两小时
99	They could dance around the house, they could pace on calls,	他们可以在房子周围跳舞, 他们可以步调在呼叫中,
100	they could walk the dog, they could take out the trash.	他们可以走狗, 他们可以拿出垃圾。
101	It didn't matter, they just had to break it up,	无所谓了,他们只好分手
102	break up those long periods of sitting.	打破那些长时间的坐着。
103	And you guys, I was so excited.	还有你们,我太兴奋了
104	I was like, we are going to launch a movement for movement.	我本来想,我们要发起运动
105	Yeah, I've got a way with words.	是啊,我有一个方法 用文字。
106	But I am not going to lie, those first few days were so tough.	但我不会说谎, 最初几天是如此艰难。
107	It takes a lot of intention and a little rebellion	这需要很多意图和一点反叛
108	to upend a world that is quite literally built around screens and chairs.	以提升一个 完全围绕屏幕和椅子构建的世界
109	But when people figured it out,	但当人们发现它,
110	when they started getting those breaks into their lives,	当他们开始让这些破碎 进入他们的生活,
111	they started having breakthroughs.	他们开始有了突破
112	They told us that they felt less pain.	他们告诉我们,他们觉得痛苦较少。
113	They told us that they had more energy.	他们告诉我们,他们有 更多的精力。
114	They said that they felt more positive about life in general.	他们说,他们对一般的生活感到更加积极。
115	In the end, of the people who started taking movement breaks,	最后,那些开始行动中断的人,
116	80 percent managed to stick with them for two solid weeks.	80%的人和他们在一起两周
117	And yes, this was a self-reported study	是的,这是自报的研究
118	with a lot of very motivated participants.	与许多非常有动机的参与者.
119	Hello, public radio.	你好,公共电台。
120	But still, the data showed that the more often they took breaks,	但是,尽管如此,数据显示 他们越多休息,
121	the better they felt.	他们感觉越好
122	People who went outside got an extra boost,	外出的人得到了额外的刺激,
123	some people lost a few of those stubborn pounds,	一些人失去了一些这些固执的体重,
124	and most people actually liked taking the breaks.	大多数人都喜欢休息
125	But the biggest surprise to me	但对我来说最大的惊喜
126	was that the breaks did not hurt their productivity.	休息并没有损害他们的生产力。
127	People said they got back to their desks and they were able to focus,	人们说,他们回到了自己的办公桌 他们能够集中,
128	and they felt that the work they did was actually of better quality.	他们觉得自己所做的工作其实质量更好
129	So this research is going through the scientific process right now.	因此,这一研究正在经历科学过程。
130	But Keith explained to me some of the reasons	但是基思向我解释了一些原因
131	why these gentle breaks can have such an outsize impact.	为什么这些温和的休息 会产生如此大的影响。
132	So when we sit,	所以,当我们坐下,
133	our arteries get bent at our hips and our knees,	我们的动脉会弯曲的臀部和膝盖,
134	kind of like a kinked vacuum hose.	有点像吸尘管
135	Blood starts pooling in our legs,	血流成河
136	and our muscles stop contracting.	我们的肌肉不再收缩
137	But leg muscles need to move, be stimulated,	但腿部肌肉需要移动,需要刺激
138	in order to clear out fat and sugar and reduce blood pressure.	为了清除脂肪和糖 并降低血压。
139	If they don't, over months and over years,	如果他们不这样做, 数月多来,
140	that's when those chronic conditions can start to creep in.	这时,这些慢性病 开始爬入。
141	And then there is our posture.	然后这就是我们的姿态。
142	坐压缩dia.
143	We start taking shallow breaths.	我们开始深呼吸
144	Shallow breaths lead to less oxygen going into our blood and up to our brain.	低温的呼吸导致氧气进入血液 进入大脑
145	Less oxygen in our brain means we get tired and lose focus.	大脑中氧气的减少意味着我们累了,失去了注意力.
146	Feel free to take a deep breath right now if you want to.	现在可以深呼吸了 如果你愿意的话
147	And that is where screens come into the picture.	这就是屏幕进入画面的地方。
148	So screens can mess with something called interoception.	因此屏幕可以和叫做截肢的东西混淆.
149	Interoception is the body's way of telling you what it needs.	截断是身体告诉你需要什么的方法.
150	It needs a snack.	它需要点心。
151	It needs to go to the bathroom.	它需要去厕所。
152	It needs to move.	它需要移动。
153	The more we focus on screens,	我们越是关注屏幕
154	the less we listen to the signals that our body is sending us.	我们听的信号越少 我们的身体正在发送我们。
155	Your body could be begging for a break, but what do you do?	你的身体可能乞求休息, 但你做什么的?
156	You keep scrolling past the anxiety,	你一直在经历焦虑
157	scrolling past the exhaustion.	绕过疲劳期
158	That eventually can lead to burnout, yes, and again,	这最终会导致燃烧,是的,再次,
159	those chronic conditions.	这些慢性病。
160	So how can you start making a change and feeling better?	那么,你怎么能开始 改变和感觉更好?
161	Well, first, think about your most sedentary stretches of time.	首先,想想你最沉闷的时间
162	And then make yourself a mantra.	然后自作曼茶罗.
163	So like if you are a student, you could say,	所以,如果你是一个学生, 你可以说,
164	I'll take an extra lap around the quad before class	我会在上课前多绕一圈
165	而不是检查 TikTok
166	so I get to class with more oxygen in my brain	所以我去上课 更多的氧气在我的大脑
167	and I can actually focus.	我可以专心
168	Or if you work from home,	如果你在家工作的话
169	you could decide that on long Zoom calls,	你可以决定,在长的缩放电话,
170	I will march in place in order to manage my glucose	为了管理我的葡萄糖,我会进军
171	and avoid the post-meeting crash.	避免会议后坠毁
172	If you're a parent, you could say,	如果你是父母,你可以说,
173	I will take a lap around the soccer field once	我会绕着足球场走一圈
174	so that I have enough energy to get through the dinnertime chaos.	这样我有足够的精力 度过晚餐时间的混乱。
175	You can have a dance party while you microwave your leftovers.	你可以在微波炉里开舞会
176	You can walk the concourse	你可以走汇合器
177	instead of sitting and waiting for your flight.	而不是坐着等待你的飞行
178	A mix of all these habits will keep your muscles firing	这些习惯的混合 会让你的肌肉继续发火
179	and your mood steadier.	和你的心情更稳定。
180	My favorite story came from a 43-year-old woman named Dana,	我最喜欢的故事来自一个43岁的叫丹娜的女人
181	who works in HR.	谁是在HR工作。
182	So Dana was a type 2 diabetic with all kinds of health issues.	所以Dana是2型糖尿病患者 患有各种健康问题
183	Her doctor told her she needed to take a long, brisk walk every morning,	她的医生告诉她,她需要 长时间,brisk每天早上散步,
184	and she was doing this,	她这样做,
185	but her numbers just were not changing.	但她的号码没变
186	So with her doctor's permission, she decided to join the study.	所以在医生的允许下,她决定加入研究.
187	She started fitting in movement breaks between all of her meetings,	她开始适应 在她所有会议之间的活动休息,
188	and within a couple of weeks, she told me,	几周后 她告诉我
189	her blood pressure dropped by 40 points.	她的血压下降了40点
190	Her cholesterol went down,	她的胆固醇下降,
191	and her doctor told her she could start tapering her insulin.	她的医生告诉她 她可以开始将胰岛素粘起来
192	She's actually off all of her meds today.	她今天真的没吃药了
193	I know.	我知道,我记得
194	Yay, Dana.	耶,达纳。
195	We love you, Dana.	我们爱你,丹娜。
196	So we know that too much time online is not great for our mental health,	因此,我们知道 太多的时间在线 对我们的精神健康来说并不大,
197	but it's not just in our heads, it's in our bodies.	但它不仅仅是在我们的脑海, 它在我们的身体。
198	We need movement to be as much a part of our lives as screens are.	我们需要移动 和屏幕一样成为我们生活的一部分
199	We need our schools, our neighborhoods, our workplaces	我们需要我们的学校,我们的社区,我们的工作场所
200	to give us time and space just to move.	给我们时间和空间 只是移动。
201	You can help push this reset forward.	你可以帮助推动这个重置前进。
202	Take movement breaks,	行动中断,
203	and when people look at you like you're weird,	当人们看着你像奇怪,
204	just tell them why you're doing it,	告诉他们你为什么要这么做
205	because you just want to feel a little better.	因为你只是想感觉好点
206	Get them to put down their phone and join you.	让他们放下手机,加入你们
207	Start soon, start small.	开始,开始小。
208	Should we start now?	我们现在应该开始吗?
209	Yeah.	对
210	Can we have some music?	我们能来点音乐吗?
211	You could do the march.	你可以参加游行
212	You could do the shuffle.	你可以洗个澡
213	Little hands in the air if you can't get up.	手少阳之气.
214	Feel it.	感觉一下
215	You're alive.	你还活着

该视频共有字幕 217 条。解锁更多字幕为会员功能，请移动到 价格

P3 · TED演讲：久坐一天正在慢慢杀死你 p03 英语 (P3)

TED演讲：久坐一天正在慢慢杀死你 p03 英语 (P3)

发布于 2026-02-16 · 时长 10:31

字幕摘录

时间	英文	中文
0:04	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
0:07	and feel like you have just enough energy to crawl over to the couch,	感觉你有足够的精力爬到沙发上
0:13	to scroll on your phone or watch a show or maybe both at the same time?	在你的手机上滚动 或者看一个节目 或也许两者同时?
0:21	Yeah, during the pandemic, that was all I wanted to do,	是啊,在大流行期间, 这就是我想做的,
0:24	and I couldn't understand why.	我无法理解为什么
0:25	I was safe, I was healthy.	我当时很安全,很健康
0:27	Why didn't I want to close my laptop	为什么我不想关闭我的笔记本电脑
0:29	and go dance around the house with my friends	和我的朋友在房子里跳舞
0:30	or go to the living room?	还是去客厅?
0:31	Where did all my energy go?	我所有的能量都跑到哪儿去了? 都快没了

展开字幕全文（213 条）

序号	英文	中文
1	Do you ever close your laptop at the end of a long day	你曾经关闭你的笔记本电脑 在漫长的一天结束时
2	and feel like you have just enough energy to crawl over to the couch,	感觉你有足够的精力爬到沙发上
3	to scroll on your phone or watch a show or maybe both at the same time?	在你的手机上滚动 或者看一个节目 或也许两者同时?
4	Yeah, during the pandemic, that was all I wanted to do,	是啊,在大流行期间, 这就是我想做的,
5	and I couldn't understand why.	我无法理解为什么
6	I was safe, I was healthy.	我当时很安全,很健康
7	Why didn't I want to close my laptop	为什么我不想关闭我的笔记本电脑
8	and go dance around the house with my friends	和我的朋友在房子里跳舞
9	or go to the living room?	还是去客厅?
10	Where did all my energy go?	我所有的能量都跑到哪儿去了? 都快没了
11	I'm a journalist.	我是记者
12	My specialty for the last 10 years	我过去十年的专长
13	has been trying to understand how our tech habits change us as people.	一直试图理解 我们的技术习惯如何改变我们的人。
14	And so I decided I was going to find out	所以我决定去查
15	why sitting in front of a screen makes us feel so exhausted.	为什么坐在屏幕前让我们觉得很疲惫
16	Because we have all heard about the mental effects, right?	因为我们都知道心理影响 对吧?
17	But what about our physical health?	但我们的身体健康呢?
18	Well, as I quickly learned,	嗯,我很快了解到,
19	looking at screens has not only reshaped our days,	看着屏幕不仅改变了我们的日子,
20	it is reshaping our bodies.	它正在重塑我们的身体。
21	According to researchers at Johns Hopkins,	据约翰霍普金斯的研究人员说,
22	every day the average 19-year-old	每天平均19岁
23	moves about as much as the average 60-year-old.	和平均60岁的人一样
24	Over the last 20 years,	过去20年里
25	rates of type 2 diabetes in young people have doubled.	青年人的2型糖尿病发病率翻了一番。
26	Three in four American adults has a chronic illness.	四分之三的美国成年人患有慢性病.
27	Many of those are preventable,	其中许多是可以预防的,
28	at least one chronic illness.	至少一个慢性病。
29	And the WHO says that this is a global problem.	世卫组织说这是一个全球性问题。
30	They predict that by the end of the decade, which is not that far away,	他们预测,到十年末, 距离不远,
31	this lifestyle will likely lead to 500 million new cases	这种生活方式可能导致5亿个新病例
32	of preventable conditions,	可预防的条件,
33	like heart disease, obesity and diabetes,	比如心脏病、肥胖症和糖尿病
34	costing governments 27 billion dollars a year.	政府每年花费270亿美元。
35	Typing, swiping, scrolling, sitting.	打字,打扫,滚动,坐.
36	This is the rhythm of our modern life.	这是我们现代生活的节奏.
37	But I don't know about you,	但我不知道你是谁
38	I can't throw away my phone, right?	我不能扔掉我的电话,对不对?
39	Like, I can't go off the grid.	喜欢,我不能离开网格。
40	So how can we stay connected without slowly destroying our health?	那么,我们如何保持联系而不慢慢地破坏我们的健康?
41	That was the question running through my mind	那是我脑海中的问题
42	when I came across this guy.	当我遇到这个家伙。
43	Keith Diaz is a physiologist at Columbia University Medical Center,	Keith Diaz是哥伦比亚大学医学中心的生理学家,
44	and he has spent his entire career trying to figure out	他花了整个职业生涯 试图找出
45	how little can we get away with moving	搬家还能跑多远?
46	so that sitting doesn't kill us, basically.	这样坐着不会害死我们,基本上。
47	And in 2022, he published a small study that gives us a great idea.	而在2022年,他发表了一份小研究报告,给我们一个伟大的想法.
48	He found that just five minutes of gentle movement every 30 minutes	他发现每30分钟有5分钟的温柔动作
49	had dramatic effects.	产生了巨大的影响。
50	It slashed blood sugar and blood pressure.	它切除血糖和血压。
51	In another study, he found that inactive people	在另一项研究中,他发现不活跃的人
52	who traded 30 minutes of sitting for 30 minutes of movement every day	他每天用30分钟的坐椅来换30分钟的动作
53	could lower their risk of a premature death by 18 percent.	将过早死亡的风险降低18%。
54	And so maybe you're like,	所以也许你喜欢,
55	yeah, I worked out this morning, so I'm good.	是的,我今天早上工作了, 所以我没事。
56	Or maybe you're like,	或者也许你喜欢,
57	phew, I'm so glad I got that standing desk.	菲,我很高兴我得到了那张桌子。
58	I am so sorry, but no.	我很抱歉,但是没有。
59	If you sit or stand for the majority of your waking hours,	如果你坐着或站着 大部分的醒来时间,
60	your health is in jeopardy, too.	你的健康状况也岌岌可危。
61	Don't stop working out, Keith told me.	别停止工作 Keith告诉我的
62	But he said what you have to do	但他说了你要做的事
63	is break up these long stretches of sedentary screen time.	打破了这些漫长的固定屏幕时间。
64	When he told me this, I was like, really?	当他告诉我这个,我就像,真的吗?
65	How big a difference can these movement breaks make	这些运动能产生多大的差别?
66	for someone who's, you know, relatively healthy?	对于一个比较健康的人来说?
67	I decided I would join the study.	我决定加入研究
68	So one day, I went to his lab,	于是有一天 我去了他的实验室
69	and I sat and worked on my laptop for eight hours straight.	我坐在电脑上工作了八个小时
70	The next day, I took those movement breaks every half hour or so.	第二天,我每半小时休息一次
71	They checked all my vital signs.	他们检查了我的生命迹象
72	And the results were actually quite extraordinary.	结果是相当不寻常的。
73	My glucose was cut nearly in half,	我的葡萄糖几乎被切成一半
74	my blood pressure was down by five points,	我的血压下降了五个百分点
75	and my mood was so much better.	我心情好点了
76	The science was clear,	科学是清楚的,
77	but like, what did it matter	但喜欢,有什么关系
78	if no one could actually do these movement breaks?	如果没有人真的能做这些运动中断?
79	Like, it was easy in the lab,	在实验室里很容易
80	somebody tapped me on the shoulder and led me over to the treadmill.	有人拍我的肩膀 带我去跑步机。
81	So we decided to ask people out in the world, out in real life,	所以,我们决定 问人出在世界上, 在现实生活中,
82	to see if they could do it.	看看他们能不能做到这一点。
83	Our teams at NPR in Columbia	我们的队伍在哥伦比亚NPR
84	combined forces to create a podcast and a global clinical trial	联合力量创造播客和全球临床试验
85	called the Body Electric Study.	名为身体电学研究.
86	And over 20,000 people signed up.	而两万多人报名.
87	We had to cap it at 20,000 people.	我们不得不封顶2万人。
88	And they could choose a movement dose.	他们可以选择移动剂量。
89	So they could move five minutes every half hour,	这样他们可以每半小时动五分钟
90	five minutes every hour or every two hours.	每小时5分钟或2小时
91	They could dance around the house, they could pace on calls,	他们可以在房子周围跳舞, 他们可以步调在呼叫中,
92	they could walk the dog, they could take out the trash.	他们可以走狗, 他们可以拿出垃圾。
93	It didn't matter, they just had to break it up,	无所谓了,他们只好分手
94	break up those long periods of sitting.	打破那些长时间的坐着。
95	And you guys, I was so excited.	还有你们,我太兴奋了
96	I was like, we are going to launch a movement for movement.	我本来想,我们要发起运动
97	Yeah, I've got a way with words.	是啊,我有一个方法 用文字。
98	But I am not going to lie, those first few days were so tough.	但我不会说谎, 最初几天是如此艰难。
99	It takes a lot of intention and a little rebellion to upend a world	这需要很多的意向 和一点点的叛乱 来更新一个世界
100	that is quite literally built around screens and chairs.	这其实是围绕屏幕和椅子构建的。
101	But when people figured it out,	但当人们发现它,
102	when they started getting those breaks into their lives,	当他们开始让这些破碎 进入他们的生活,
103	they started having breakthroughs.	他们开始有了突破
104	They told us that they felt less pain.	他们告诉我们,他们觉得痛苦较少。
105	They told us that they had more energy.	他们告诉我们,他们有 更多的精力。
106	They said that they felt more positive about life in general.	他们说,他们对一般的生活感到更加积极。
107	In the end, of the people who started taking movement breaks,	最后,那些开始行动中断的人,
108	80 percent managed to stick with them for two solid weeks.	80%的人和他们在一起两周
109	And yes, this was a self-reported study	是的,这是自报的研究
110	with a lot of very motivated participants.	与许多非常有动机的参与者.
111	Hello, public radio.	你好,公共电台。
112	But still, the data showed that the more often they took breaks,	但是,尽管如此,数据显示 他们越多休息,
113	the better they felt.	他们感觉越好
114	People who went outside got an extra boost,	外出的人得到了额外的刺激,
115	some people lost a few of those stubborn pounds,	一些人失去了一些这些固执的体重,
116	and most people actually liked taking the breaks.	大多数人都喜欢休息
117	But the biggest surprise to me	但对我来说最大的惊喜
118	was that the breaks did not hurt their productivity.	休息并没有损害他们的生产力。
119	People said they got back to their desks and they were able to focus,	人们说,他们回到了自己的办公桌 他们能够集中,
120	and they felt that the work they did was actually of better quality.	他们觉得自己所做的工作其实质量更好
121	So this research is going through the scientific process right now.	因此,这一研究正在经历科学过程。
122	But Keith explained to me some of the reasons	但是基思向我解释了一些原因
123	why these gentle breaks can have such an outsize impact.	为什么这些温和的休息 会产生如此大的影响。
124	So when we sit,	所以,当我们坐下,
125	our arteries get bent at our hips and our knees,	我们的动脉会弯曲的臀部和膝盖,
126	kind of like a kinked vacuum hose.	有点像吸尘管
127	Blood starts pooling in our legs,	血流成河
128	and our muscles stop contracting.	我们的肌肉不再收缩
129	But leg muscles need to move, be stimulated,	但腿部肌肉需要移动,需要刺激
130	in order to clear out fat and sugar and reduce blood pressure.	为了清除脂肪和糖 并降低血压。
131	If they don't, over months and over years,	如果他们不这样做, 数月多来,
132	that's when those chronic conditions can start to creep in.	这时,这些慢性病 开始爬入。
133	And then there is our posture.	然后这就是我们的姿态。
134	坐压缩dia.
135	We start taking shallow breaths.	我们开始深呼吸
136	Shallow breaths lead to less oxygen going into our blood and up to our brain.	低温的呼吸导致氧气进入血液 进入大脑
137	Less oxygen in our brain means we get tired and lose focus.	大脑中氧气的减少意味着我们累了,失去了注意力.
138	Feel free to take a deep breath right now if you want to.	现在可以深呼吸了 如果你愿意的话
139	And that is where screens come into the picture.	这就是屏幕进入画面的地方。
140	So screens can mess with something called interoception.	因此屏幕可以和叫做截肢的东西混淆.
141	Interoception is the body's way of telling you what it needs.	截断是身体告诉你需要什么的方法.
142	It needs a snack.	它需要点心。
143	It needs to go to the bathroom.	它需要去厕所。
144	It needs to move.	它需要移动。
145	The more we focus on screens,	我们越是关注屏幕
146	the less we listen to the signals that our body is sending us.	我们听的信号越少 我们的身体正在发送我们。
147	Your body could be begging for a break,	你的身体可能会乞求休息
148	but what do you do?	但你会怎么做?
149	You keep scrolling past the anxiety,	你一直在经历焦虑
150	scrolling past the exhaustion.	绕过疲劳期
151	That eventually can lead to burnout, yes,	这最终会导致燃烧,是的,
152	and again, those chronic conditions.	再说一遍 那些慢性病
153	So how can you start making a change and feeling better?	那么,你怎么能开始 改变和感觉更好?
154	Well, first, think about your most sedentary stretches of time.	首先,想想你最沉闷的时间
155	And then make yourself a mantra.	然后自作曼茶罗.
156	So like if you are a student, you could say,	所以,如果你是一个学生, 你可以说,
157	I'll take an extra lap around the quad before class	我会在上课前多绕一圈
158	而不是检查TikTok,
159	so I get to class with more oxygen in my brain,	所以我去上课时 脑子里有氧气
160	and I can actually focus.	我可以专心
161	Or if you work from home,	如果你在家工作的话
162	you could decide that on long Zoom calls,	你可以决定,在长的缩放电话,
163	I will march in place in order to manage my glucose	为了管理我的葡萄糖,我会进军
164	and avoid the post-meeting crash.	避免会议后坠毁
165	If you're a parent, you could say,	如果你是父母,你可以说,
166	I will take a lap around the soccer field once	我会绕着足球场走一圈
167	so that I have enough energy to get through the dinnertime chaos.	这样我有足够的精力 度过晚餐时间的混乱。
168	You can have a dance party while you microwave your leftovers.	你可以在微波炉里开舞会
169	You can walk the concourse	你可以走汇合器
170	instead of sitting and waiting for your flight.	而不是坐着等待你的飞行
171	A mix of all these habits will keep your muscles firing	这些习惯的混合 会让你的肌肉继续发火
172	and your mood steadier.	和你的心情更稳定。
173	My favorite story came from a 43-year-old woman named Dana,	我最喜欢的故事来自一个43岁的叫丹娜的女人
174	who works in HR.	谁是在HR工作。
175	So Dana was a type 2 diabetic with all kinds of health issues.	所以Dana是2型糖尿病患者 患有各种健康问题
176	Her doctor told her she needed to take a long, brisk walk every morning,	她的医生告诉她,她需要 长时间,brisk每天早上散步,
177	and she was doing this,	她这样做,
178	but her numbers just were not changing.	但她的号码没变
179	So with her doctor's permission, she decided to join the study.	所以在医生的允许下,她决定加入研究.
180	She started fitting in movement breaks between all of her meetings,	她开始适应 在她所有会议之间的活动休息,
181	and within a couple of weeks, she told me,	几周后 她告诉我
182	her blood pressure dropped by 40 points.	她的血压下降了40点
183	Her cholesterol went down,	她的胆固醇下降,
184	and her doctor told her she could start tapering her insulin.	她的医生告诉她 她可以开始将胰岛素粘起来
185	She's actually off all of her meds today.	她今天真的没吃药了
186	I know.	我知道,我记得
187	Yay, Dana.	耶,达纳。
188	We love you, Dana.	我们爱你,丹娜。
189	So we know that too much time online is not great for our mental health,	因此,我们知道 太多的时间在线 对我们的精神健康来说并不大,
190	but it's not just in our heads, it's in our bodies.	但它不仅仅是在我们的脑海, 它在我们的身体。
191	We need movement to be as much a part of our lives as screens are.	我们需要移动 和屏幕一样成为我们生活的一部分
192	We need our schools, our neighborhoods, our workplaces	我们需要我们的学校,我们的社区,我们的工作场所
193	to give us time and space just to move.	给我们时间和空间 只是移动。
194	You can help push this reset forward.	你可以帮助推动这个重置前进。
195	Take movement breaks,	行动中断,
196	and when people look at you like you're weird,	当人们看着你像奇怪,
197	just tell them why you're doing it,	告诉他们你为什么要这么做
198	because you just want to feel a little better.	因为你只是想感觉好点
199	Get them to put down their phone and join you.	让他们放下手机,加入你们
200	Start soon, start small.	开始,开始小。
201	Should we start now?	我们现在应该开始吗?
202	Yeah.	对
203	Can we have some music?	我们能来点音乐吗?
204	You could do the march.	你可以参加游行
205	You could do the shuffle.	你可以洗个澡
206	Let your hands in the air if you can't get up.	举不起来就把手放空中.
207	Feel it.	感觉一下
208	You're alive.	你还活着
209	You're alive!	你还活着!
210	Love you guys!	我爱你们!
211	Love you.	我爱你
212	Feel it.	感觉一下
213	Love you, guys!	我爱你们!

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