10. Dr. Raymond J. Casciari
Chief Medical Officer,
St Joseph Hospital of Orange
雷蒙德·卡西亞里（Raymond Casciari）醫師 表示：
“人們認為多任務處理是件好事，
但實際上並沒有做任何事情，只會造成更大的壓力。”
11. Dr. Raymond J. Casciari
Chief Medical Officer,
St Joseph Hospital of Orange
雷蒙德·卡西亞里（Raymond Casciari）醫師 表示：
多項研究表明，長期壓力觸發了自由基的釋放，
它們是破壞細胞並導致衰老的不穩定分子。
21. Dr. Raymond J. Casciari
Chief Medical Officer,
St Joseph Hospital of Orange
在聖約瑟夫醫院建立睡眠實驗室的
雷蒙德·卡西亞里（Raymond Casciari）醫師 表示：
睡眠不足不但會導致眼袋變黑，而且還導致壽命縮短。
22. Dr. Raymond J. Casciari
Chief Medical Officer,
St Joseph Hospital of Orange
在聖約瑟夫醫院建立睡眠實驗室的
雷蒙德·卡西亞里（Raymond Casciari）醫師 表示：
每天七個小時的睡眠是最佳選擇。
如果您有睡眠不足的症狀 (包括白天精力減低、精神不靈敏、
無法專注還有體重增加) ，請早點睡覺。
25. 2011年8月《英國運動醫學雜誌》刊登一份研究報告稱：
Television viewing time and reduced life expectancy: a life table analysis
J Lennert Veerman Genevieve N Healy Linda J Cobiac Theo Vos Elisabeth A H Winkler Neville Owen David W Dunstan
British Journal of Sports Medicine 2012; 46 927-930 Published Online First: 24 Sep 2012. doi: 10.1136/bjsports-2011-085662
對約11,000名25歲及以上的澳大利亞人進行的研究發現，研究人員發現，
成年人每觀看電視一小時，他們的預期壽命就會減少22分鐘。
而且，平均每天看電視六個小時的人比不觀看的人少五年。
26. Dr. Raymond J. Casciari
Chief Medical Officer,
St Joseph Hospital of Orange
雷蒙德·卡西亞里（Raymond Casciari）醫師 表示：
「這主要是和坐著沒有活動有關，要是你坐超過三十分鐘沒有起來動一動，
糖份就開始在細胞裡面囤積，這樣也讓人發胖機會增加。」
30. 2014年2月刊登於《英國運動醫學雜誌》的論文表示：
Almeida OP, Khan KM, Hankey GJ, et al. 150 minutes of vigorous physical activity per week predicts survival and
successful ageing: a population-based 11-year longitudinal study of 12 201 older Australian men. Br J Sports Med
2014; 48:220.
規律的運動能避免這些健康問題，還幫助你維持更長的生命，
比起都沒有運動的人，一個禮拜做超過兩個半小時或更多時間運動的人
可以多擁有十到十三年的壽命。
39. Sarah L. Taylor, MD, MPH
associate professor of dermatology at
Wake Forest Baptist Medical Center.
莎拉·泰勒（Sarah L.Taylor）醫師是
北卡羅來納州 維克森林浸信會醫學中心(Wake Forest
Baptist Medical Center)的皮膚病學副教授。
40. Sarah L. Taylor, MD, MPH
associate professor of dermatology at
Wake Forest Baptist Medical Center.
莎拉·泰勒（Sarah L. Taylor）醫師 表示：
在外跑來跑去處理事情、開車或者只是去樓下超商，
要是你沒有做好防曬，
都可能讓你的肌膚造成比在海邊曬一天太陽更大的傷害。
41. Sarah L. Taylor, MD, MPH
associate professor of dermatology at
Wake Forest Baptist Medical Center.
莎拉·泰勒（Sarah L. Taylor）醫師 表示：
“導致人臉過早衰老跡象的首要原因是紫外線。
即使在陰天或下雨時，也存在紫外線。”
43. Sarah L. Taylor, MD, MPH
associate professor of dermatology at
Wake Forest Baptist Medical Center.
莎拉·泰勒（Sarah L. Taylor）醫師 建議：
使用防曬乳液介於30到50的SPF 係數
（Sun Protection Factor）。
62. Janet H. Prystowsky, MD,
Associate Clinical Professor of Dermatology
at Mount Sinai
珍妮特·普斯托斯托斯基(Janet Prystowsky)
是紐約的皮膚科醫生，在皮膚病學和皮膚病學手術方面
擁有25年以上的經驗。
63. Janet H. Prystowsky, MD,
Associate Clinical Professor of Dermatology
at Mount Sinai
珍妮特·普斯托斯托斯基(Janet Prystowsky)醫生表示：
“抽煙時也會發生這種情況。”
將瓶裝飲料倒入水杯中，以免起皺紋。
13 Everyday Habits That Are Aging You
讓人加速變老的13件超級壞習慣
If your to-do list never seems to get any shorter, the stress from your hectic life may be taxing your body.
"People think multitasking is good, but you don't actually get anything done—you just create more stress," says Raymond Casciari, MD, chief medical officer of St. Joseph Hospital in Orange, Calif. Several studies show that chronic stress triggers the release of free radicals, the unstable molecules that damage cells and are responsible for aging. Instead of trying to do it all, Dr. Casciari suggests concentrating on one task at a time and only moving on once you finish it.
About Dr. Raymond J. Casciari, MD
Dr. Raymond J. Casciari is a pulmonologist in Orange, California and is affiliated with one hospital. He has been in practice for more than 20 years.
關於醫學博士Raymond J.Casciari
Raymond J. Casciari博士是加利福尼亞奧蘭治的一名肺病學家，隸屬於一家醫院。 他從事實踐已有20多年了。
"People think multitasking is good, but you don't actually get anything done—you just create more stress,"
Several studies show that chronic stress triggers the release of free radicals, the unstable molecules that damage cells and are responsible for aging.
Instead of trying to do it all, Dr. Casciari suggests concentrating on one task at a time and only moving on once you finish it.
Casciari博士建議不要一次全部專注於一項任務，而要在完成後繼續進行，而不是嘗試全部完成。
2. 吃太多甜食
每當碰到壓力太大時，吃個下午茶配甜點，或來杯手搖飲料，是大家最愛的舒壓方式，但卻不知道這樣默默把老化吃下肚。
吃甜點除了會老化，當糖進入身體與蛋白質結合後，會出現糖化現象（glycation）滲入細胞，造成皮膚失去光澤、黑眼圈、出現皺紋，臉型變腫等許多狀況，因此下次再購買手搖飲前，請多想兩秒鐘。
You rarely pass up dessert
Aside from adding excess pounds to your body, your sweet tooth may also be adding years to your face. "Internally, sugar molecules attach themselves to protein fibers in each of our cells," says Susan Stuart, MD, a San Diego, Calif. board-certified dermatologist. This damaging process, known as glycation, can result in a loss of radiance, dark circles under the eyes, loss of tone, puffiness, an increase in fine lines and wrinkles and a loss of facial contours and increased pore size. Pass on the sugary treats if you want to preserve your youthful glow.
你很少放棄甜點
除了增加您的身體多餘的體重，您的愛吃甜食還可能增加您的臉部壽命。 “在內部，糖分子將自身附著在我們每個細胞中的蛋白質纖維上，”加州圣迭戈市董事會認證的皮膚科醫生Susan Stuart醫師說。 這種破壞性過程稱為糖基化，可能導致失去光澤，眼睛下方出現黑眼圈，失去色調，浮腫，細紋和皺紋增加，面部輪廓消失和毛孔粗大。 如果您想保留年輕的光彩，請傳遞含糖的點心。
"Internally, sugar molecules attach themselves to protein fibers in each of our cells,"
This damaging process, known as glycation, can result in a loss of radiance, dark circles under the eyes, loss of tone, puffiness, an increase in fine lines and wrinkles and a loss of facial contours and increased pore size. Pass on the sugary treats if you want to preserve your youthful glow.
這種破壞性過程稱為糖基化，可能導致失去光澤，眼睛下方出現黑眼圈，失去色調，浮腫，細紋和皺紋增加，面部輪廓消失和毛孔粗大。 如果您想保留年輕的光彩，請傳遞含糖的點心。
=====================================================
這個破壞的過程稱為糖化，會造成眼睛不明亮、下眼窩暗沉，面部色調失調、腫脹，還會增加臉部紋路、臉部輪廓減少、毛孔增大，想要保持凍齡，最好還是跟甜食保持距離喔。
3. 睡不到7小時
仗著自己年輕就晚上都不睡覺，小心老化找上門。專家指出，一天的睡眠至少要到7小時，否則將出現睡眠剝奪的情形，包含白天無力、精神呆滯、注意力不集中和體重增加，這些情況當然都讓自己顯老了，所以想保持青春，請別虐待自己，該睡覺就去吧。
You get by on fewer than five hours sleep a night
Skimping on sleep not only results in dark bags under the eyes—it has also been linked to a shorter lifespan, says Dr. Casciari, who founded a sleep laboratory at St. Joseph's Hospital. "Sleeping within the seven-hour range is optimal," he says. Get to bed earlier if you have the symptoms of sleep deprivation, which include a lack of daytime energy, mental sluggishness, attention problems, or weight gain, Dr. Casciari says. Here are seven tips for the best sleep ever.
Skimping on sleep not only results in dark bags under the eyes—it has also been linked to a shorter lifespan, says Dr. Casciari, who founded a sleep laboratory at St. Joseph's Hospital.
在聖約瑟夫醫院（St. Joseph's Hospital）建立睡眠實驗室的卡西阿里（Casciari）博士說，睡眠不足不但會導致眼袋變黑，而且還導致壽命縮短。
"Sleeping within the seven-hour range is optimal," he says. Get to bed earlier if you have the symptoms of sleep deprivation, which include a lack of daytime energy, mental sluggishness, attention problems, or weight gain, Dr. Casciari says.
他說：“每天七個小時的睡眠是最佳選擇。” Casciari博士說，如果您有睡眠不足的症狀，請早點睡覺，包括缺乏白天的精力，精神不振，注意力不集中或體重增加。
You love a good TV marathon
Binge-watching the latest season of House of Cards is one thing; regularly gluing yourself to the TV is another.
In a British Journal of Sports Medicine study of about 11,000 Australians ages 25 and older, researchers found that for every hour of television watched, adults cut their life expectancy by 22 minutes. What's more, people who spent an average of six hours a day watching TV lived five years less than their non-viewing counterparts.
"This effect is more about sitting and being inactive than the TV watching," says Dr. Casciari. "When you sit for more than 30 minutes your body begins to deposit sugar into your cells, which makes it much more likely you'll be overweight as well." Whether you're watching TV or at your desk, get up every 30 minutes to walk around, says Dr. Casciari.
電視節目馬拉松
喜歡看電視節目是一回事，但規律又過度和電視機黏在一起又是另一回事，英國的運動醫藥專欄調查約一萬一千名二十五歲左右的澳洲人，他們發現每看電視一小時，他們的預期生命就會減少二十二分鐘，而且一天平均花六小看電視的人會比沒有看電視的人少活五年，Casciari博士說：「這主要是和坐著沒有活動有關，要是你坐超過三十分鐘沒有起來動一動，糖份就開始在細胞裡面囤積，這樣也讓人很發胖機會增加。」不管你在看電視還是在書桌唸書，每半小時都記得起來動一動。
=====================================
你是不是也常有種坐在電視前，就起不來的感覺？注意這樣的行為很危險喔。根據英國雜誌《British Journal of Sports Medicine》對超過10000名25歲以上的成年人進行研究，發現平均每多看1小時電視，壽命就會少22分鐘，如果平均一天看6小時，壽命會少5年！
久坐會讓糖分進入細胞，造成肥胖，因此專家建議，每半個小時一定要起來動一動阿。
In a British Journal of Sports Medicine study of about 11,000 Australians ages 25 and older, researchers found that for every hour of television watched, adults cut their life expectancy by 22 minutes. What's more, people who spent an average of six hours a day watching TV lived five years less than their non-viewing counterparts.
"This effect is more about sitting and being inactive than the TV watching," says Dr. Casciari. "When you sit for more than 30 minutes your body begins to deposit sugar into your cells, which makes it much more likely you'll be overweight as well." Whether you're watching TV or at your desk, get up every 30 minutes to walk around, says Dr. Casciari.
卡西阿里（Casciari）博士說：“這種影響更多的是坐著和不活動，而不是看電視。” “當您坐了30分鐘以上時，身體開始向細胞內沉積糖分，這也很可能使您超重。” Casciari博士說，無論您是在看電視還是在辦公桌旁，每30分鐘要站起來走走。
=================================================
Casciari博士說：「這主要是和坐著沒有活動有關，要是你坐超過三十分鐘沒有起來動一動，糖份就開始在細胞裡面囤積，這樣也讓人很發胖機會增加。」不管你在看電視還是在書桌唸書，每半小時都記得起來動一動。
5. 長時間坐著不動
別以為坐著不是看電視就沒事，一直坐也是會減低壽命的。別以為只有上講的糖進入細胞造成肥胖，腎病、心血管疾病、和癌症也都樣樣來。
因此別再因為上班好累，回家就攤沙發一動也不動了，每天動個半小時，讓自己每周運動時數超過2.5小時，比別人多活10年就不是夢想了啊。
=============
大多數時間是坐著
久坐生活型態的危險是很明顯的，它會造成腎臟疾病、心血管疾病、癌症，更不用提是體重增加。
規律的運動能避免這些健康問題，還幫助你維持更長的生命，根據英國的運動醫藥專欄調查，比起都沒有運動的人，一個禮拜做超過兩個半小時或更多時間運動的人可以多擁有十到十三年的壽命。
You spend most of the day sitting
The dangers of a sedentary lifestyle are well-documented: People who spend most of their days parked in a chair are at increased risk for kidney disease, cardiovascular disease, and cancer, not to mention obesity.
Naturally, exercising regularly helps to prevent these health issues and keeps you living longer, according to a study from the British Journal of Sports Medicine. Study participants who exercised 150 minutes or more a week lived 10 to 13 years longer than the inactive bunch.
The dangers of a sedentary lifestyle are well-documented: People who spend most of their days parked in a chair are at increased risk for kidney disease, cardiovascular disease, and cancer, not to mention obesity.
久坐不動的生活方式的危險得到了充分證明：大部分時間都呆在椅子上的人患腎臟疾病，心血管疾病和癌症的風險增加，更不用說肥胖了。
You don't use eye cream
Even a no-fuss skincare routine needs to include a good eye cream to keep aging wrinkles at bay. Skin around the eyes is thinner than the skin on the rest of your face and shows age faster, says Dr. Stuart. Keeping the eye area moisturized can take years off your face. "Eye creams that are most effective contain Retin A, a form of vitamin A," says Dr. Stuart. Other important factors include emollients and moisturizers that trap moisture, antioxidants, hyaluronic acid, and vitamin C. "These promote formation of collagen and elastin to tighten the skin and reduce fine lines around the eyes," Dr. Stuart says.
Skin around the eyes is thinner than the skin on the rest of your face and shows age faster, says Dr. Stuart.
Keeping the eye area moisturized can take years off your face.
保持眼部濕潤可以使您的臉部多年脫落。
保持眼睛周圍保濕可以去除歲月在臉上的痕跡
"Eye creams that are most effective contain Retin A, a form of vitamin A," says Dr. Stuart.
Other important factors include emollients and moisturizers that trap moisture, antioxidants, hyaluronic acid, and vitamin C.
其它還含有舒緩劑、保濕因子來鎖住水分，抗齡氧化物、玻尿酸和維他命Ｃ，這些能提升膠原蛋白和彈性蛋白來讓肌膚緊緻減少眼部周圍細紋。
其他重要因素包括捕獲水分的潤膚劑和保濕劑，抗氧化劑，透明質酸和維生素C。
"These promote formation of collagen and elastin to tighten the skin and reduce fine lines around the eyes," Dr. Stuart says.
這些促進膠原蛋白和彈性蛋白的形成，從而使皮膚緊緻並減少眼部細紋，” Stuart博士說。
這些能提升膠原蛋白和彈性蛋白來讓肌膚緊緻減少眼部周圍細紋。
Sarah L. Taylor, MD, MPH
Assistant Professor, Dermatology
Research Interests
Acne Complementary and Alternative Medicine Cosmetic Dermatology Hyperhidrosis Rosacea
維克森林浸信會醫學中心是位於北卡羅來納州溫斯頓-塞勒姆市的一個學術性醫學中心。
Running errands, driving, and walking back and forth to the mailbox may do more damage to your skin than spending a day at the beach if you do it sans sunblock, says Sarah L. Taylor, MD, associate professor of dermatology at Wake Forest Baptist Medical Center.
"The number-one cause of nearly every sign of premature aging on the human face is ultraviolet exposure," Dr. Taylor says. "UV light is present even when it's cloudy or raining."
Protect your skin by wearing sunblock any time you go outdoors. Dr. Taylor recommends an SPF between 30 and 50 for daily use.
每次到戶外時，都應戴防曬霜以保護皮膚。 Taylor博士建議每天使用30至50的SPF。
出門時記得擦上防曬來保護皮膚，系數三十到五十適合白天使用。
Dr. Taylor recommends an SPF between 30 and 50 for daily use.
SPF 係數（Sun Protection Factor）
Metallic blue eye shadow aside, excess makeup can age you in less obvious ways, too, says Dr. Stuart.
斯圖爾特博士說，除了金屬的藍色眼影，過多的妝容也會以不太明顯的方式使您衰老。
"Wearing excessive amounts of makeup, especially oil based products, can clog your skin pores and cause outbreaks."
“穿著過多的化妝品，尤其是油基產品，可能會堵塞皮膚毛孔並引起疾病暴發。”
畫上過重的妝容，尤其是油性基底的產品，會造成毛孔變大、造成肌膚不穩。
In addition, overusing skin products with fragrances, irritating chemicals, and alcohol agents may dry out the skin by removing its natural oils, which causes premature lines and wrinkles.
此外，過度使用帶有芳香劑，刺激性化學物質和酒精劑的皮膚產品可能會通過去除皮膚上的天然油脂而使皮膚乾燥，從而導致皮膚過早出現皺紋。
過度使用有香料、刺激的化學物和酒精成分的產品都會使肌膚乾燥，臉部自然的油份流失，如果發生這樣的狀況，可以和皮膚科醫師討論該怎麼做才適合自己的皮膚。
Sleeping on your stomach or on your side with your face smashed into the pillow can create wrinkles and accelerate aging.
臉部被撞到枕頭上時，在肚子或側面睡覺可能會產生皺紋並加速衰老。
睡覺側躺將臉貼在枕頭上會容易造成臉部紋路加速老化，
Dr. James C. Marotta, MD
Board Certified Facial Plastic Surgeon
15 Years Experience
895 W. Jericho Tpke., Smithtown, NY
醫學博士James C.Marotta博士
董事會認證的面部整形外科醫生
15年經驗
895 W. Jericho Tpke。，紐約州史密斯敦
史密斯敦（Smithtown）是美國紐約州薩福克郡的一個城鎮，位於長島北岸。這個鎮是紐約市的東郊。
"The connective tissue and collagen in your face becomes weaker and less supportive with age," says James C. Marotta, MD, a board-certified facial plastic surgeon and skincare expert.
“隨著年齡的增長，您臉上的結締組織和膠原蛋白變得越來越弱，支持力也越來越差，”獲得董事會認證的面部整形外科醫生和皮膚護理專家醫學博士James C. Marotta說。
因此，當您日日夜夜睡在臉的同一側時，您的皮膚不會像年輕時那樣光滑或彈回。” 枕頭上的那些摺痕會變成永久性的。 睡在背上或購買緞面枕套以保持皮膚光滑。
"So when you sleep on the same side of your face night after night, your skin won't smooth out or spring back as quickly as it did when you were young."
所以當你習慣用臉貼著枕頭睡同一邊，那半部的肌膚會比較不容易平順和修復。
Those crease lines from your pillow can become permanent. Sleep on your back or invest in a satin pillowcase to keep skin smooth.
枕頭上的那些摺痕會變成永久性的。 睡在背上或購買緞面枕套以保持皮膚光滑。
這些枕頭造成的臉部紋路都可能會變成永久的，盡量平躺睡或者用柔順的鍛面枕頭來躺。
When it's a snowy mess outside, it's tempting to crank up the heat indoors.
當外面是白雪皚皚的寒冬時，很正常將室內的溫度升高。
But whether you light up the fireplace or turn up the thermostat, both suck moisture out of the air, says Dr. Marotta.
是，無論您是燒亮壁爐還是打開調溫器，兩者都會從空氣中吸走水分，馬洛塔博士說。
"This can lead to dry, inflamed skin, which over time has aging effects.“
這會導致皮膚乾燥，發炎，隨著時間的流逝，皮膚會老化。”
Investing in a humidifier helps counteract the dry air (40 to 60% humidity is optimal) and can free your skin from itching, scratching, and flaking.
購買加濕器能夠抵消乾燥的空氣（最佳濕度為40％至60％），並使皮膚免於瘙癢、抓撓和剝落。
夏天到了，很多人喜歡將冷氣開一整晚睡覺，但這樣乾燥的空氣，對皮膚是很大的傷害。
若皮膚過於乾燥，可能會出現紅腫癢和剝落的情況，讓你看起來馬上增加好幾歲。
因此專家建議，開空調時可以開加濕器、放一條濕毛巾或一碗冰水在房間內來增加濕度，讓乾燥情形不會如此嚴重。
Alternatively, Dr. Marotta recommends placing a wet towel over a radiator or a bowl of cold water in the room as a way to add back some of the lost moisture.
另外，Marotta博士建議將濕毛巾放在散熱器上或在房間裡放一碗冷水，以補充一些損失的水分。
建議可以在房間掛濕毛巾或放一盤冷水來平衡。
Drinking dark-colored beverages through a straw can prevent stains on your teeth, but just as squinting can eventually cause wrinkles to form around your eyes, pursing your lips can also bring about premature wrinkles around the mouth.
用吸管喝深色的飲料可以防止牙齒上留下污漬，但是就像著咪眼睛最終會導致眼睛周圍形成皺紋一樣，拱起嘴唇會使嘴周圍產生過早的皺紋。
用吸管喝暗色飲料能避免汙漬沾到牙齒，但這個動作可能會造成眼睛和嘴巴周圍的細紋
Janet H. Prystowsky, MD, Associate Clinical Professor of Dermatology at Mount Sinai
Dr. Janet Hill Prystowsky is a board-certified dermatologist with over 25 years of experience in dermatology and dermatologic surgery.
Janet Hill Prystowsky博士是獲得董事會認證的皮膚科醫生，在皮膚病學和皮膚病學手術方面擁有25年以上的經驗。
紐約董事會認證的皮膚科醫生珍妮特·普斯托斯托斯基（Janet Prystowsky）
"This also occurs when smoking cigarettes," says Janet Prystowsky, MD, a board-certified dermatologist in New York.
Pour your bottled beverages into a drinking glass to avoid puckering up.
“抽煙時也會發生這種情況。” 將瓶裝飲料倒入水杯中，以免起皺紋。
全靠飲食減肥
減肥時一點脂肪都像危險的敵人，但其實有些脂肪是維持年輕和外表的必需物，例如鮭魚裡富含的omega 3脂肪酸對心臟很健康，在堅果類像核桃和亞麻籽裡也含有對肌膚健康的油，它們能幫助避免皺紋也對心臟和腦健康很有幫助。至少一個禮拜吃兩次魚是最好的。
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Some fat is necessary for maintaining a youthful feeling and appearance, says Franci Cohen, a certified nutritionist and exercise physiologist from Brooklyn, NY.
來自紐約布魯克林的營養學家兼運動生理學家弗朗西·科恩（Franci Cohen）說，保持青春的感覺和外表必不可少的脂肪。
"Heart-healthy omega 3 fatty acids found in oily fish (such as salmon and mackerel) and certain nuts (such as walnuts and flax seeds) keep skin supple and plump, thereby preventing wrinkles, and they boost both heart and brain health as well," she says.
“在油性魚（例如鮭魚和鯖魚）和某些堅果（例如核桃和亞麻籽）中發現的有益心臟健康的ω3脂肪酸可使皮膚柔軟飽滿，從而防止皺紋，並且還促進心臟和大腦健康 ，“ 她說。
The Academy of Nutrition and Dietetics recommends including fish in your meals at least twice a week.
美國飲食協會 (Academy of Nutrition and Dietetics)建議您至少每週兩次在餐中加入魚。
Jeremy S. Smith, MD
Slumping in front of a keyboard for hours on end can cause your spine to form an unattractive and potentially harmful hunched posture over time, says Jeremy Smith, MD, orthopedic spine surgeon at Hoag Orthopedic Institute in Irvine, Calif.
加州歐文市Hoag骨科研究所骨科脊柱外科醫師杰裏米·史密斯（Jeremy Smith）醫師說，隨著時間的推移，在鍵盤前連續俯臥數小時會導致您的脊柱形成不吸引人且可能有害的駝背姿勢。
霍格醫院（爾灣分院）
"The spine has a well-balanced S-shaped curvature in order to stabilize and support us," Dr. Smith says. "Poor posture or slouching deviates the spine from this normal alignment, and as a result, the muscles, disks and bones become abnormally stressed.“
平衡的S型曲率，以穩定並支撐我們。”史密斯博士說。 不良的姿勢或懶的脊椎會使脊柱偏離正常的對齊方式，結果是肌肉，椎間盤和骨骼受到異常壓力。
「脊椎骨有一個平衡的Ｓ曲線來穩定和支持我們的身體，不好的姿勢或者低頭垂肩的姿勢會讓脊椎偏離正常的曲線，最後肌肉和骨頭都感受到不正常的壓力。」
Pain and fatigue often follow, and possibly spinal degeneration and a permanent deformity.
Practice good posture by checking it throughout the day: ear, shoulder, and hip should form a straight line when seated.
經常會出現疼痛和疲勞，並可能發生脊柱退變和永久性畸形。
通過全天檢查來練習良好的姿勢：就座時，耳朵，肩膀和臀部應成一條直線。
痛苦和疲累通常都會緊緊跟隨，脊椎因此退化造成永久的不平衡，記得每天練習正常姿勢，每天檢查耳朵、肩膀和屁股在坐著時應該維持一垂直線。
