办公，开会，白领们一天坐着的时间远远超过了睡眠时间。久坐会导致身体机能出现种种问题，让健康亮起红灯。不如一边散步一边开会吧！

Nilofer Merchant: Got a meeting? Take a walk.
欲开会请散步

难度级别：★★★

燕山大学 刘立军 宋葳 编写

    INTRODUCTION

Nilofer Merchant suggests a small idea that just might have a big impact on
your life and health: Next time you have a one-on-one meeting, make it
into a "walking meeting" - and let ideas flow while you walk and talk.

    BEFORE VIEWING

TASK 1: VOCABULARY PREVIEW
1. tush n. the fleshy part of the human body that you sit on
2. prevalent adj. prevalent (among sb.) | prevalent (in sb./sth.) that exists or is very common at a particular time or in a particular place 流行的；普遍存在的；盛行的 (同义词) common, widespread 例如：
    a prevalent view普遍的观点
    These prejudices are particularly prevalent among people living in the North. 这些偏见在北方人中尤为常见。
3. huff and puff: to breathe in a noisy way because you are very tired 气喘吁吁；上气不接下气。例如：
    Jack was huffing and puffing to keep up with her. 杰克气喘吁吁地跟着她。
4. fluorescent adj. (of substances 物质) producing bright light by using some forms of radiation 发荧光的。例如：
    a fluorescent lamp (= one that uses such a substance) 荧光灯
    fluorescent lighting荧光照明
6. doable adj. (名词前不常用) able to be done 可做；可行。例如：
    It's not doable by Friday. 这事星期五之前做不了。
7. sustainable adj. that can continue or be continued for a long time 可持续的。例如：
    sustainable economic growth经济的可持续增长
8. viable adj. that can be done; that will be successful 可实施的；切实可行的(同义词) feasible 例如：
    a viable option/proposition切实可行的选择 / 提议
    There is no viable alternative. 没有其他可行的措施。
    to be commercially/politically/financially/economically viable 在商业上 / 政治上 / 财政上 / 经济上可行

TASK 2: TOPIC PREVIEW
Work in pairs and discuss the following question.
How to avoid sitting at desk too long?

    VIEWING

TASK 3:
Read the table. Then watch the video and complete the table with the words you hear.

Topic		Got a meeting? Take a walk!
Introduction	Statement	Sitting has become the smoking of our generation.
Body	Main point 1	There's (1) _________________________ to this scary ones, besides the waist.
	Main point 2	What did get me moving was (2) _______________________.
	Main point 3	Several hundred of these (3) _______________________ later, I've learned a few things.
		First, there's this amazing thing about actually (4) _____________________________________ that leads to out-of-the-box thinking. Whether it's nature or the exercise itself, it certainly works.
		And second, and probably the more reflective one, is just about how much each of us can hold problems in opposition when they're really not that way. And if we're going to (5) ________________________ and look at the world really differently, whether it's in governance or business or environmental issues, job creation, maybe we can think about how to reframe those problems as having both things be true. Because it was when that happened with this walk-and-talk idea that things became (6) _______________________ and (7) _________________ and (8) _____________.
Conclusion		Walk the talk. You'll be surprised at how (9) _________________________________, and in the way that you do, you'll bring into your life an (10) ________________________.

    AFTER VIEWING

TASK 4: DISCUSSION
Work in group and discuss the following question.

What do you learn from the speech?

SUGGESTED ANSWERS

    BEFORE VIEWING

TASK 2: TOPIC PREVIEW
Many
people have become interested in moving more during their work day
since recent research has linked long periods of sitting to adverse
health effects: these higher rates of obesity, metabolic syndrome and
death from cardiovascular disease. In addition, metabolic syndrome and
obesity increase your risk of having high blood pressure, diabetes and
high cholesterol levels.(1) It may seem like there's an easy remedy to
this situation - getting up and walking more - but our busy lifestyles
often get in the way. We sit in the car or on the train for a long
commute to work, sit at our office in front of a computer most days
(maybe even eating lunch here) and then sitting when we get home. Avoid
sitting at your desk too long by employing some easy tricks and
reminders to get up and move more. To read more about how to avoid
sitting at your desk too long, please see attachment 2, or visit
http://www.wikihow.com/Avoid-Sitting-at-Your-Desk-Too-Long.

    VIEWING

TASK 3:
(1) health consequences
(2) a social interaction
(3) walking meetings
(4) getting out of the box
(5) solve problems
(6) doable
(7) sustainable
(8) viable
(9) fresh air drives fresh thinking
(10) entirely new set of ideas

    AFTER VIEWING

TASK 4: DISCUSSION
The
idea of the speaker that sitting is our generation’s version of smoking
is very scary. Walking is a great exercise which could influence our
health in many different ways. The fresh air helped us to have fresh
ideas when walking. While, sitting can lead to thousands of health
issues and these issues are not easy to get over once they have
occurred. The speaker mentions how walking helps her mentality and her
physicality. We sit in an office for hours every day. And this could
lead to health issues. We sit more than we do anything. Kids sit at
school. People sit in meetings or at work. We sit at home doing
anything. That is the general consensus of today's society. We are a
very sedentary people. The idea of going outside and for a walk instead
of sitting in an office during a meeting is very unconventional but it
gives a new way to look at situations and it allows us to get exercise
and promote our health while working.

Attachments
    Attachment 1: Nilofer Merchant: Got a meeting? Take a walk!
    Attachment 2: How to Avoid Sitting at Your Desk Too Long
 
Attachment 1: Nilofer Merchant: Got a meeting? Take a walk!
0:12
What
you're doing, right now, at this very moment, is killing you. More than
cars or the Internet or even that little mobile device we keep talking
about, the technology you're using the most almost every day is this,
your tush. Nowadays people are sitting 9.3 hours a day, which is more than we're sleeping, at 7.7 hours. Sitting is so incredibly prevalent,
we don't even question how much we're doing it, and because everyone
else is doing it, it doesn't even occur to us that it's not okay. In
that way, sitting has become the smoking of our generation.
0:53
Of
course there's health consequences to this scary ones, besides the
waist. Things like breast cancer and colon cancer are directly tied to
our lack of physical (activity), ten percent in fact, on both of those.
Six percent for heart disease, seven percent for type 2 diabetes, which
is what my father died of. Now, any of those stats should convince each
of us to get off our duff more, but if you're anything like me, it
won't.
1:20
What did get me moving was a social interaction.
Someone invited me to a meeting, but couldn't manage to fit me in to a
regular sort of conference room meeting, and said, "I have to walk my
dogs tomorrow. Could you come then?" It seemed kind of odd to do, and
actually, that first meeting, I remember thinking, "I have to be the one
to ask the next question," because I knew I was going to huff and puff during this conversation. And yet, I've taken that idea and made it my own. So instead of going to coffee meetings or fluorescent-lit conference room meetings, I ask people to go on a walking meeting, to the tune of 20 to 30 miles a week. It's changed my life.
2:00
But
before that, what actually happened was, I used to think about it as,
you could take care of your health, or you could take care of
obligations, and one always came at the cost of the other. So now,
several hundred of these walking meetings later, I've learned a few
things.
2:17
First, there's this amazing thing about actually
getting out of the box that leads to out-of-the-box thinking. Whether
it's nature or the exercise itself, it certainly works.
2:28
And
second, and probably the more reflective one, is just about how much
each of us can hold problems in opposition when they're really not that
way. And if we're going to solve problems and look at the world really
differently, whether it's in governance or business or environmental
issues, job creation, maybe we can think about how to reframe those
problems as having both things be true. Because it was when that
happened with this walk-and-talk idea that things became doable and sustainable and viable.
2:58
So
I started this talk talking about the tush, so I'll end with the bottom
line, which is, walk and talk. Walk the talk. You'll be surprised at
how fresh air drives fresh thinking, and in the way that you do, you'll
bring into your life an entirely new set of ideas.
3:16
Thank you.
3:18
(Applause)
 
Attachment 2: How to Avoid Sitting at Your Desk Too Long

Many
people have become interested in moving more during their work day
since recent research has linked long periods of sitting to adverse
health effects: these higher rates of obesity, metabolic syndrome and
death from cardiovascular disease. In addition, metabolic syndrome and
obesity increase your risk of having high blood pressure, diabetes and
high cholesterol levels.(1) It may seem like there's an easy remedy to
this situation - getting up and walking more - but our busy lifestyles
often get in the way. We sit in the car or on the train for a long
commute to work, sit at our office in front of a computer most days
(maybe even eating lunch here) and then sitting when we get home. Avoid
sitting at your desk too long by employing some easy tricks and
reminders to get up and move more.

Part 1: Moving more during the workday

1.    Set alarms for yourself.

It
can be tough to figure out just when you can take more steps or be more
active at the office. This is especially true if you're super busy
during the day and find that your day flies by.(2)
    Set alarms or
reminders for yourself to move. This can help draw your attention to
your activity level and help you focus on getting in enough movement or
steps during the day.
    Email reminders are a great way to grab
your attention to get up and move. Most email systems allow you to
schedule reminders and alarms that pop up on your computer screen and
even your phone.
    Schedule walk breaks into your day as well.
Block off 10 minutes in your schedule to go for a walk or do some office
exercises. Pencil it in, ask an administrative assistant or front desk
employee to put it in your schedule or mark it off yourself.
   
Some pedometers, especially the wristbands and watches, will vibrate or
beep whenever you've been sitting for more than an hour at a time.
They're a great reminder to get up and move.
    It’s important to
get up every 30 to 60 minutes. Research shows that light activity for as
little as 2 minutes every hour has significant health benefits.(3)

2.    Drink more water.

Drinking
more water is always a great idea to improve your overall health, and
it's also a good way to get you up and moving more than you normally do
on a typical workday.
    The more water you drink, the more you'll
be getting up to fill up your water bottle (or get another glass) and
the more often you'll be getting up to use the restroom.
    Aim for
at least eight glasses of clear, hydrating fluids every day. Go with
water, flavored water or even decaf coffee and tea. You may even want to
aim for 13 glasses if you're fairly active.(4)
    If you can, when
you get up to use the restroom, use a facility that's farther away from
your desk. Use a bathroom on another floor or further down the hallway
to get more steps in.
    Also, consider using a smaller water
bottle. Instead of a 32 oz bottle, purchase an 8 or 16 oz bottle that
you'll fill up more often.

3.    Add more steps to your day.

Many
studies have recently linked an increase in steps (or meeting that new
"10,000 steps per day" goal) with a variety of health benefits (like
reduced blood pressure).(5) Although you don't have to meet a certain
number of steps daily, working towards a goal can help you avoid sitting
too long at your desk.
    Walk on your lunch break. If you have
the opportunity to, take a walking lunch break. Go for at least 10
minutes if you can. Walk outside, walk laps around the building, or take
the stairs a few times.
    Walk to deliver messages to your
co-workers. Instead of sending the usual email, try to get up and
deliver messages in person (maybe with a post-it note) to your
co-workers instead.
    Take the stairs instead of the elevator if
your office building has multiple floors. This is an easy way to get in
more steps and get your heart rate elevated.
    Ask to do small
meetings while walking instead of in the conference room. Walk with a
small team instead of sitting down for an hour in the conference room.

4.    Stand while you talk on the phone.

If
you have a customer service position, or answer the phones or talk on
the phone the majority of the day, it can be difficult to actually get
away from your desk. However, you can try a variety of things to get
yourself up from sitting too long.
    Even if you just stand while
you talk on the phone, that's an improvement over sitting all day long.
Studies have shown standing more helps your blood sugar returns to
normal much quicker after a meal, you burn more calories during the day
and improve symptoms of arthritis.(6)
    When you're on the phone,
aim to stand as much as you can. Maybe you stand every other phone call
or stand for 10 minutes and then sit for 10 minutes and then stand for
10 minutes.
    Make sure to distribute your weight equally on both
feet so you don't end up with a sore hip or leg. Also keep shoulders
down and back to maintain good posture.
    Ask your company for a
phone headset so you're not tied to your desk by your phone cord. This
allows you to stand and walk around as you talk.

5.    Incorporate desk exercises.

In
the event you just cannot get away from your desk, there are some
exercises you can do at your desk just to move your body around more.
   
There are a whole host of desk exercises that you can do at your desk.
These help get your heart rate elevated, promote better posture and burn
more calories compared to sitting still.(7)
    You can try
anything from doing a quick yoga routine in your office, doing sitting
leg raises or doing push-ups on your office floor.
    Choose exercises that you're capable of doing and that will work with your particular office environment.

6.    Get your whole company involved.

Another
way to make moving more and taking more steps at work easier, is by
getting your entire company involved. Talk to your boss or HR department
and to help get your whole office environment focused on standing and
moving more during the day.
    You're probably not the only one in
your office that would benefit from moving around more during the day.
Ask your friends or co-workers if they'd like to start a walking group
at lunch, come a little earlier to walk before work or host a small yoga
session in your office.
    Ask for a walking or standing desk.
Consider talking to HR department or your boss about the ability of
getting a walking or standing desk for your office.
    Remind you
company of the health benefits more movement provides. This may help
decrease the use of health insurance and days out sick by employees.

7.    Fidget while you sit.

If
you find that you are not able to get up every 30 to 60 minutes, then
begin developing a habit of fidgeting while sitting. A study
demonstrated that those who fidget had lower health risks than those
that didn’t fidget.(8)

Part 2: Incorporating daily desk exercises

1.    Do a mini Yoga routine.

One
particularly good exercise to try to include at work is yoga. Not only
does it count as additional activity, but it's also associated with
decreased stress and improved posture.(9)
    You don't need to
spend a lot of time practicing yoga at the office. Even a 10 minute
quick routine can help provide some benefits.(10)
    Bring your mat
to work (or buy one for your office) and schedule in a yoga session
most days. Start with some simple stretches like downward dog, warrior
one and two, chair pose, eagle pose or upward facing dog.
    If you
can't find a space to yoga in your office, look up a local yoga studio
or gym and see if you can fit in a quick workout (maybe even only stay
for half) during your break or lunch break.

2.    Incorporate some desk push-ups.

If
you're interested in keeping up your strength or building muscle, try
incorporating some resistance training exercises like push-ups or dips.
   
You can try doing traditional push-ups on the floor (especially if you
have a private area to do them) or try doing them on the wall or your
desk.
    You can also do tricep push-ups as well. You can use the
arms of your chair or the side of your desk to lower yourself down.

3.    Do office lunges and squats.

Another
super easy exercise to fit into your office are lunges and squats. They
do not require any equipment and can be done anywhere.
    Make
sure you have enough space to do lunges. If you have a very small office
or cubicle, you may need to find another space so you enough room to do
lunges safely.
    You can do traditional front lunges or backwards lunges for less of a strain on your joints and muscles.
   
Squats are a small exercise that do not require a lot of room. You can
do a traditional squat or a chair squat where you sit down on your
office chair and then stand back up again.

4.    Try standing calf raises.

This
particular exercise is another easy one to do at the office as it
requires no equipment (though having a desk helps). It can help
strengthen your legs and gets you up from a seated position.
   
Standing leg or calf raises are an ideal exercise for those wanting to
get up and move more. This exercise in particular helps improve and
promote circulation which is great after an hour or two of being
seated.(11)
    Standing calf raises are just an exercise where you
raise yourself onto your "tippy toes" and hold that position for a few
seconds before lowering back down to flat feet.
    You can use a wall, back of a chair, or your desk to help you support yourself and maintain your balance.

5.    Incorporate seated leg lifts.

If
you cannot get away from your desk or your desk chair, there are leg
exercises that you can do while sitting. Leg raises are ideal for those
that need to sit longer than they'd like.
    Seated leg lifts or
raises are great for anyone of any fitness level. Again, they require no
equipment (except a chair to sit in) and can be done at any time of
day.
    As you're sitting on the phone or typing emails lift one of
your legs straight out in front of you and hold for a few seconds and
then lower that leg back down. Repeat with the opposite leg and
alternate sides a few times.
    You may try doing a few sets of these throughout the day or do them while you're listening into a conference call.

Part 3: Maintaining an active lifestyle

1.    Aim for 150 minutes of cardiovascular exercise weekly.

   
Although there is a vast array of health benefits associated with
moving more or standing more at work, you should also focus on making
sure you meet the recommended weekly minimum of aerobic exercise.
   
The CDC and USDA recommend that all healthy adults participate in about
150 minutes of aerobic or cardio exercises each week, which is 30
minutes five days a week.(12)
    This amount provides other health
benefits in addition to the ones associated with increased activity at
work. Structured cardiovascular exercise is associated with a healthier
weight, decreased risk of heart disease, high blood pressure and
diabetes, improved mood and improved quality of life.(13)
    In
addition to your desk exercises, aim to include other activities like:
jogging, walking, using the elliptical, dancing, taking a spin class,
hiking or doing an aerobics class.

2.    Include one to two days of strength training.

Like
cardiovascular exercise, its equally important to include structured
strength training each week. These exercises also provide additional
health benefits.
    The CDC recommends that healthy adults
participate in 20 minutes of strength training (making sure to work
every major muscle group) at least one day a week.(14)
    Strength
training comes with its own specific health benefits. These exercises
have been associated with increased bone density and improved bone
health, increased or maintenance of muscle mass and increased
metabolism.(15)
    Include exercises like: yoga, pilates, using free weights or weight machines.

3.    Avoid watching more than two hours of TV daily.

Although
sitting down to watch a good show or movie can be a relaxing way to end
your day, there are consequences associated with the additional
sitting. Try to avoid watching TV as often as you can.
    Studies
have linked watching more than two hours of TV daily with a 50% increase
of death from any cause (like diabetes or stroke) and a 125% increase
in risk of events associated with heart disease (like chest pain or
heart attack).(16)
    Track how much TV you typically watch during
the week. If you're averaging more than 14 hours a week, think about
other active ways you can spend your time instead.
    Consider
ending your day with a walk with your spouse, friends or family or do
some light stretching or yoga for an evening of relaxation.

4.    Continue your activity goal outside of work.

It's
a great idea to try to get up and move more during your work day so
you're not sitting for extended periods of time. But many people also
spend their time at home sitting or being sedentary.
    Try to
continue your activity goal outside of work. For example, even if you've
done a mini yoga routine at lunch and took two walks breaks, don't come
home and watch TV for three hours before you go to sleep.
    Find
ways to keep your activity levels high outside of work. Think about
times where you typical sit for longer periods of time or when you watch
the most TV. These are times when you need to consider adding in more
activity.
    You can try: standing or doing some of the same work
exercises during TV commercial breaks, taking a walk after dinner or
doing household chores when you get home.

Sources and Citations


Downloaded from http://www.wikihow.com/Avoid-Sitting-at-Your-Desk-Too-Long