坐着办公、刷手机，时间常常一晃就过去。清醒时坐着、斜躺且身体活动很少，属于久坐行为。世界卫生组织建议成年人减少久坐，用身体活动替代其中一部分时间，轻松步行等低强度活动也有益。
今天试一件小事：选一个常见的工作间隙，例如完成一段文稿后，起身在安全、平坦的地方轻松走一会儿。按自己的能力调整，不必追求出汗。也可以设一个容易执行的提醒，帮助自己减少连续坐着的时间。
虚构例子：小林写完一页材料，以前会接着刷手机；今天改成离开椅子，走到窗边再回来，让活动自然插进日程。
多久动一次？WHO 2020年指南没有统一规定中断久坐的最佳间隔和时长。“每30分钟”等提醒可以帮助养成习惯，但不能保证特定疗效。少坐、多动，也要保留适合自己的规律运动。
提醒：适用于能安全起身行走的一般成年人。有活动限制、近期手术或容易跌倒者，先咨询医护人员。起身放慢；若出现明显头晕、胸痛或异常气促，停止活动并及时就医。
本文与配图由AI辅助制作，人物和情节均为虚构。一般健康科普，不替代个体化诊疗。
参考资料
English version
Get Up and Move When You Have Been Sitting for a Long Time
Time often slips by while you are sitting at work or scrolling on your phone. Sitting or reclining while awake with very little physical activity is sedentary behaviour. The World Health Organization recommends that adults reduce sedentary time and replace some of it with physical activity. Even light-intensity activity, such as easy walking, is beneficial.
Try one small thing today: Choose a familiar break in your work, such as after finishing a passage of writing, and get up to walk at an easy pace for a little while somewhere safe and level. Adjust to your own abilities; there is no need to aim to work up a sweat. You can also set a reminder that is easy to act on to help reduce the time you spend sitting without a break.
A fictional example: After finishing a page of material, Xiao Lin would previously carry on by scrolling on a phone. Today, Xiao Lin gets out of the chair instead, walks to the window and back, and lets movement fit naturally into the day’s schedule.
How often should you move? The WHO’s 2020 guidelines do not prescribe a single best interval or duration for breaks from sitting. Reminders such as “every 30 minutes” can help build a habit, but they cannot guarantee a particular therapeutic effect. Sit less and move more, while also keeping up regular exercise that suits you.
Reminder: This applies to adults in general who can safely get up and walk. If you have limited mobility, have recently had surgery or are prone to falls, consult a healthcare professional first. Get up slowly; if you experience pronounced dizziness, chest pain or unusual shortness of breath, stop the activity and seek medical care promptly.
This article and its accompanying illustration were produced with AI assistance. All characters and events are fictional. This is general health education and does not replace individualized diagnosis and treatment.
References
- World Health Organization: Physical Activity (in Chinese, June 26, 2024)
- WHO: Guidelines on Physical Activity and Sedentary Behaviour (November 25, 2020)
- WHO Guideline Development Group: Evidence and Limitations of the Recommendations on Sedentary Behaviour for Adults (November 26, 2020)