7.It Slows Your Metabolism
7.减缓新陈代谢
If you're sedentary and you're eating more than you burn, you can put on weight. But staying seated all the time can wreak additional havoc on all the processes that make up your metabolism.
如果一直坐着不动，进食的脂肪比燃烧的还要多，就会增胖。久坐还会影响人体正常的新陈代谢。

It doesn't take much time sitting around to slow down the process by which your body converts food into energy and regulates multiple biological processes. In the time it takes to watch just one episode of "Game of Thrones" (about an hour of sitting), your body slows down its production of the fat-burning enzyme lipase by 90 percent. When your metabolism slows down, if you don't also slow down your caloric intake and up your exercise you're going to gain weight. But you also lose, too -- your body loses the good cholesterol, HDL, that keeps the bad LDL cholesterol in check, putting you on a path toward cardiovascular disease. You'll also lose efficiency in how well your body is able to effectively manage insulin, steering you toward diabetes.
只坐一会儿，你的身体将食物转化为热量、调节体内多个生物进程的速度就会减缓。看一集《权力的游戏》（大约1个小时），身体产生的脂肪酶就会减少90%。当新陈代谢减缓的时候，如果不降低卡路里的摄入量或者增加运动量的话，就会增加体重！与此同时，还会损失有益的胆固醇和高密度脂蛋白，诱发心脑血管疾病。体内调节胰岛素的能力也会弱化，从而提高糖尿病的发病率。

6.Underused Muscles, Underused Insulin
6.肌肉退化，胰岛素过盛

You may be inactive, but your pancreas didn't get the memo. The muscle inactivity that comes along with sitting disease has been associated with a decrease in your body's sensitivity to the insulin your pancreas makes, and that puts you at an increased risk of developing chronic diseases including metabolic syndrome (conditions associated with pre-diabetes) and type 2 diabetes (by about 7 percent). Researchers are finding that women may be more at risk for this side effect of sitting than men.
你也许不爱运动，但是你的胰腺并不会意识到。久坐症会影响肌肉活跃度，使身体对于胰腺分泌的胰岛素的敏感程度下降，并增加感染慢性疾病的风险，包括代谢症候群（与糖尿病前期症状有关）以及2型糖尿病（大约7%）。研究人员还发现久坐对于女性的副作用大于男性。
Too much insulin in addition to higher levels of C-reactive protein and other chronic inflammation markers circulating in your sedentary body are also linked to certain cancers, such as breast and colon cancer (about a 10 percent risk increase). It's theorized that when the body becomes less sensitive to insulin, levels build up in the body; the excess insulin in your body stimulates cell growth. It's also possible hours of sitting decreases production of antioxidants, which are the body's natural way of protecting itself against free radicals, known cell damagers (and cancer causers).
在你习惯于久坐不动的身体里，除了C反应蛋白水平过高和其他慢性炎症反复发作，胰岛素过多也易患癌症，例如乳腺癌和结肠癌（增加大约10%的风险）。理论上来说，当身体对于胰岛素的敏感度降低，体内血糖水平会升高；体内多余的胰岛素会刺激细胞生长。久坐也会降低抗氧化剂的分泌。抗氧化剂是机体祛除自由基对人体损害（及癌症）的自然保护剂。

5.It Clogs Your Heart
5.心肌梗塞

Researchers have reported couch potatoes who spend more than four hours a day sitting passively in front of a screen have roughly a 125 percent greater risk of developing symptoms of cardiovascular disease, such as angina (shortness of breath) or experiencing a heart attack than their peers who only spend about two hours doing so.
研究表明，相比于一天只花两个小时坐在电视机前的同龄人，那些花四个小时以上的电视迷们将患心血管疾病的风险提升至125%，例如心绞痛（气促）、心脏病发作。
Sitting is clogging your heart. Excessive sitting changes the way your body handles fats (known as lipids) in your blood, and the outcome isn't good. It puts the brakes on HDL production; HDL is known as the good cholesterol because it cleans up the bad cholesterol, LDL, which builds up on the walls of your arteries. Researchers have associated all that sitting you're doing with lower amounts of HDL circulating in your body, and that means lipids and triglycerides are allowed to build up -- and that fat in your blood puts you at a greater risk of developing cardiovascular disease.
坐着可致心肌梗塞。久坐会改变身体处理血液内脂肪（也称脂质）的方式，其结果总归是不好的。这样会抑制身体产生高密度胆固醇；高密度胆固醇是一种有益胆固醇，帮助人体清除低密度胆固醇（低密度胆固醇可使脂肪在动脉血管壁沉积）。研究人员认为久坐可降低身体内部循环的高密度胆固醇量，并增加脂类和甘油三酸酯量，从而增加患心血管疾病的风险。

4.Poor Circulation in Your Lower Extremities
4.下肢血液循环不良

When you sit for more than an hour at a time, you increase your risk of developing peripheral edema -- that's swelling caused when fluid builds up in the tissues in your lower extremities (legs, ankles, and feet). The lack of circulation also ups your odds of developing or worsening varicose veins, suffering from thrombophlebitis, or suffering a blood clot, specifically deep vein thrombosis.
坐着超过一个小时，将增加患外周性水肿的几率——当体液在下肢（即，双腿、脚踝和双足）组织中淤积，就会引起水肿。血液循环不良会增加静脉曲张恶化的几率，另外，也易引发血栓性静脉炎或血栓——尤其是增加深静脉血栓的患病几率。
Poor blood flow doesn't just affect your lower extremities; it also can cause damage to other organs in your body as well as cause you to feel dizzy, numb or as though you're in a mental fog.
血流不畅不仅会影响到下肢健康，对身体其他器官也会造成伤害。不仅如此，你还会因此感到眩晕，身体失去知觉，仿佛处于一种精神恍惚状态。

审校：哎呀 校对：落花生 编辑：Freya然