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Walk for 5 minutes every hour

每小时步行5分钟

The ideal solution is to get up and go for a short, five-minute walk every hour. Why not go see a colleague at the other end of the office or in a different department, trekking across corridors and staircases if possible. Or go get a glass of water from a water fountain or kitchen on a higher floor, for example. And when heading to the restroom, choose facilities that are far away from your desk. Simply getting up and getting moving eight times a day can soon add up to 40 minutes of physical activity, burning around 300 calories with relative ease.

理想的解决方案，便是站起来，每小时进行一次五分钟的短步行。为什么不去看看办公室另一头或者不同房间的同事呢?如果可能的话，徒步在走廊和电梯里走走。或者从饮水器或者高层厨房里倒杯水。去洗手间的时候，选择离办公桌远的设施。仅仅站起来，每天动八次，就等同于40分钟的物理运动，可以相对轻松地燃脂300卡路里。

Stretch legs when sitting down

坐下时伸腿

Like when traveling by plane -- where you can’t get up and walk around as often as you might like -- blood circulation can be boosted with a few simple exercises. This will help prevent legs from feeling heavy and stiff. Raise and extend legs one after the other while clenching all leg muscles tightly. Then, rotate ankles clockwise then counter-clockwise, all while keeping abdominal muscles engaged by squeezing them tightly. Your legs will thank you for it in the evening.

就像坐飞机旅行一样，当你不能站起来，并且频繁行走时，可以通过一些简单的练习促进血液循环。这将防止腿部发沉，僵硬。提腿，伸腿交替进行，使腿部肌肉紧绷。之后，顺时针转动脚踝，然后逆时针转动脚踝，同时紧压腹部肌肉保持它们。晚上时，你的腿会因此感激你。

Go for a brisk walk at lunchtime

午餐去散步

Nothing could be worse than spending your whole lunch hour glued to a smartphone screen. If the weather permits, slip into a pair of comfortable sneakers and get outside for some fresh air. Walking for 30 minutes at a reasonably fast, steady pace (around 3 to 4mph -- 5 to 6km/h) can burn up to 175 calories. Why not turn it into a social activity by getting a few colleagues to come along?

最糟糕的事情就是午餐时间一直看手机。如果天气允许，穿一双舒适的运动鞋，出去呼吸新鲜空气。以相对快而稳步伐行走30分钟可以燃烧175卡路里。为什么不叫几个同事，让这成为一种社会活动呢?

Mindful breathing

注意呼吸

As well as getting oxygen into the body, breathing is a way of relaxing and managing emotions. Plus, good breathing can have beneficial effects on the lymphatic and digestive systems. In fact, taking a series of deep, abdominal breaths several times a day can help cleanse the body.

就像身体吸入氧气一样，呼吸也是放松并且管理情绪的一种方式。另外，呼吸顺畅对淋巴和消化系统也有好处。事实上，每天进行几次一系列深度的腹部呼吸有助于清理身体。

Come prepared with healthy snacks

准备健康的零食

Instead of succumbing to chocolatey snacks from the vending machine or tucking into leftover lunch platters, bring a selection of your own healthy and delicious snacks. These could be handfuls of dried fruit, for example, or fresh fruit, a couple of squares of dark chocolate per day, or some crystalized ginger. These snacks will boost energy without adding unwanted pounds -- when consumed in reasonable quantities -- and can help keep you on top form all day long.

相比屈服于售卖机的巧克力零售或者吃剩下的午餐盘，带一些你自己的健康美味零食组。比如，这可能是一把干果，或者新鲜的水果，每天两块黑巧克力或者一些水晶姜糖。以合理的量摄入，这些零食可以在不增加重量的前提下激活能量，还能帮助你整天保持充沛活力。