视听｜保持好体态的重要性
人们常说，比起颜值，更重要的是体态。其实，体态不仅会影响一个人的整体气质，还会影响身体健康甚至精神状态。为什么好体态如此重要？好的体态应该是什么样的？让我们来听听 Murat Dalkilinç 怎么说吧～
The Benefits of Good Posture
Has anyone ever told you, "Stand up straight!" or scolded you for slouching① at a family dinner? Comments like that might be annoying, but they're not wrong.
Your posture, the way you hold your body when you're sitting or standing, is the foundation for every movement your body makes, and can determine how well your body adapts to the stresses on it. These stresses can be things like carrying weight, or sitting in an awkward position. And the big one we all experience all day every day: gravity.
If your posture isn't optimal, your muscles have to work harder to keep you upright and balanced. Some muscles will become tight and inflexbile. Others will be inhibited. Over time, these dysfunctional adaptations impair your body's ability to deal with the forces on it. Poor posture inflicts extra wear and tear on your joints and ligaments, increases the likelihood of accidents, and makes some organs, like your lungs, less efficient. Researchers have linked poor posture to scoliosis②, tension headaches, and back pain, though it isn't the exclusive cause of any of them. Posture can even influence your emotional state and your sensitivity to pain.
② scoliosis /ˌskəʊliˈəʊsɪs/ n. ( medical 医 ) a condition in which the spine is curved in a way that is not normal 脊柱侧弯；脊柱侧凸So there are a lot of reasons to aim for good posture. But it's getting harder these days. Sitting in an awkward position for a long time can promote poor posture, and so can using computers or mobile devices, which encourage you to look downward. Many studies suggest that, on average, posture is getting worse.
So what does good posture look like? When you look at the spine③ from the front or the back, all 33 vertebrae④ should appear stacked in a straight line. From the side, the spine should have three curves: one at your neck, one at your shoulders, and one at the small of your back. You aren't born with this s-shaped spine. Babies' spines just have one curve like a "c." The other curves usually develop by 12-18 months as the muscles strengthen. These curves help us stay upright and absorb some of the stress from activities like walking and jumping. If they are aligned properly, when you're standing up, you should be able to draw a straight line from a point just in front of your shoulders, to behind your hip, to the front of your knee, to a few inches in front of your ankle. This keeps your center of gravity directly over your base of support, which allows you to move efficiently with the least amount of fatigue and muscle strain.
③ spine /spaɪn/ n. the row of small bones that are connected together down the middle of the back 脊柱；脊椎④ vertebra /ˈvɜːtɪbrə/ n. (pl. vertebrae) the small circular bones that form the spine of a human being or animal 椎骨If you're sitting, your neck should be vertical, not tilted⑤ forward. Your shoulders should be relaxed with your arms close to your trunk. Your knees should be at a right angle with your feet flat on the floor. But what if your posture isn't that great? Try redesigning your environment. Adjust your screen so it's at or slightly below eyelevel. Make sure all parts of your body, like your elbows and wrists, are supported, using ergonomic⑥ aids if you need to. Try sleeping on your side with your neck supported and with a pillow between your legs. Wear shoes with low heels and good arch support, and use a headset for phone calls.
⑤ tilt /tɪlt/ v. to move, or make sth move, into a position with one side or end higher than the other （使）倾斜，倾侧⑥ ergonomic /ˌɜːɡəˈnɒmɪk/ adj. designed to improve people's working conditions and to help them work more efficiently 工效学的；人类工程学的It's also not enough to just have good posture. Keeping your muscles and joints moving is extremely important. In fact, being stationary⑦ for long periods with good posture can be worse than regular movement with bad posture. When you do move, move smartly. Keep anything you're carrying close to your body. Backpacks should be in contact with your back carried symmetrically⑧. If you sit a lot, get up and move around on occassion, and be sure to exercise. Using your muscles will keep them strong enough to support you effectively, on top of all the other benefits to your joints, bones, brain and heart. And if you're really worried, check with a physical therapist, because yes, you really should stand up straight.
⑦ stationary /ˈsteɪʃənri/ adj. not moving; not intended to be moved 不动的；静止的；固定的；不可移动的⑧ symmetrical /sɪˈmetrɪkl/ adj. ( of a body, a design, an object, etc. 身体、图案、物体等 ) having two halves, parts or sides that are the same in size and shape 对称的文章来源：TED-Ed官网
北京师范大学外国语言文学学院实习生
张若梦 整理
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