What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer's disease or dementia. Would you do it? Yes!

如果我告訴你有件事你馬上去做的話 就會對你的大腦宫莱，包括情緒和專注力 立刻產(chǎn)生積極作用？ 如果我告訴你它可長期維持 并保護(hù)你的大腦免受 如抑郁哩罪、老年癡呆或是失智癥等 不同病況的侵襲授霸。 你會愿意去做這件事嗎巡验？ 愿意！

I am talking about the powerful effects of physical activity. Simply moving your body, has immediate, long-lasting and protective benefits for your brain. And that can last for the rest of your life. So what I want to do today is tell you a story about how I used my deep understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today. Now, as a neuroscientist, I know that our brains, that is the thing in our head right now, that is the most complex structure known to humankind. But it's one thing to talk about the brain, and it's another to see it.

我所說的就是體育運(yùn)動的強(qiáng)大效果碘耳。 簡單地讓你的身體動起來绍移， 就能夠?qū)δ愕拇竽X產(chǎn)生 即時的和長期的保護(hù)功效迫卢。 而且可以持續(xù)一生的時間州泊。 所以我今天想要分享一個故事励背， 關(guān)于我如何使用 我所深度理解的神經(jīng)科學(xué)， 作為一名神經(jīng)科學(xué)教授斗搞， 我在自己身上做了一項(xiàng)實(shí)驗(yàn)指攒， 在這個實(shí)驗(yàn)中我發(fā)現(xiàn)了 為什么運(yùn)動最易轉(zhuǎn)化成 對你的大腦有益的東西。 作為一名神經(jīng)科學(xué)家僻焚， 我知道我們的大腦允悦， 就是我們腦袋中的東西， 是對人類所知的最為復(fù)雜的結(jié)構(gòu)虑啤。 但是談?wù)摯竽X隙弛， 和親眼看到它是兩件事。

So here is a real preserved human brain. And it's going to illustrate two key areas that we are going to talk about today. The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality. The second key area is located in the temporal lobe, shown right here. You have two temporal lobes in your brain, the right and the left, and deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events. And that structure is called the hippocampus. So I've always been fascinated with the hippocampus. How could it be that an event that lasts just a moment, say, your first kiss, or the moment your first child was born, can form a memory that has changed your brain, that lasts an entire lifetime? That's what I want to understand. I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories. And essentially try and decode how those brief bursts of electrical activity, which is how neurons communicate with each other, how those brief bursts either allowed us to form a new memory, or did not.

這是一個真實(shí)保存的人類大腦狞山。 它會展示我們今天所要討論的 兩個關(guān)鍵部分全闷。 第一部分是前額皮層， 就在你額頭后面萍启， 對做決定总珠、專注力、注意力及性格等 至關(guān)重要勘纯。 第二個重要的區(qū)域是在顳葉姚淆， 右邊這里。 在大腦里有兩個顳葉屡律， 右邊一個左邊一個， 在顳葉深處有一個非常關(guān)鍵的結(jié)構(gòu) 它對你的能力至關(guān)重要 能夠形成和保存對事實(shí)降淮、事件的 長期記憶超埋。 它被稱作海馬體。 我一直對海馬體非常著迷佳鳖。 一件短暫的事情霍殴， 比如說，你的初吻系吩， 或者你第一個孩子誕生的時刻来庭， 如何形成一個能夠改變你的大腦 且持續(xù)終生的記憶？ 這是我想要去弄明白的穿挨。 我想要去開始記錄 當(dāng)形成新的記憶的時候 海馬體中每個單獨(dú)細(xì)胞活動月弛。 從本質(zhì)上嘗試解碼 這些電流活動的短暫爆發(fā)肴盏， 這是神經(jīng)元相互交流的方式， 這些短暫的爆發(fā)或讓我們 形成一段新的記憶帽衙，或沒有菜皂。

But a few years ago, I did something very unusual in science. As a full professor of neural science, I decided to completely switch my research program. Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it. I discovered and I experienced the brain-changing effects of exercise. And I did it in a completely inadvertent way. I was actually at the height of all the memory work that I was doing -- data was pouring in, I was becoming known in my field for all of this memory work. And it should have been going great. It was, scientifically. But when I stuck my head out of my lab door, I noticed something. I had no social life. I spent too much time listening to those brain cells in a dark room, by myself. (Laughter) I didn't move my body at all. I had gained 25 pounds. And actually, it took me many years to realize it, I was actually miserable. And I shouldn't be miserable. And I went on a river-rafting trip -- by myself, because I had no social life. And I came back --

但是幾年之前， 我做了一些科學(xué)界中很少見的實(shí)驗(yàn)厉萝。 作為一個神經(jīng)科學(xué)的全職教授恍飘， 我決定完全扭轉(zhuǎn)我的研究計劃。 因?yàn)槲矣龅搅巳绱松衿娴氖挛铮?它有可能改變眾多人的生命 我必須要去研究它谴垫。 我發(fā)現(xiàn)并親身經(jīng)歷了 運(yùn)動對大腦的改變章母。 而且是一種完全 "無心插柳柳成蔭"的方式。 事實(shí)上當(dāng)時我正處于 所有記憶工作的最高點(diǎn)—— 數(shù)據(jù)如潮水般涌入翩剪， 因?yàn)橛洃浹芯抗ぷ? 我在那一領(lǐng)域正在聲名鵲起乳怎。 它可以變得更出色， 從科學(xué)角度來講肢专，它正是如此舞肆。 但當(dāng)我在實(shí)驗(yàn)室外時， 我注意到一件事博杖， 那就是我沒有社交生活椿胯。 我花費(fèi)了太多時間傾聽那些腦細(xì)胞上 在黑暗的屋子里，獨(dú)自一人剃根。 （笑聲） 我完全不運(yùn)動哩盲。 我已經(jīng)長胖了25磅。 事實(shí)上狈醉，我花費(fèi)了很多年 才意識到這個問題廉油。 我當(dāng)時是很糟糕的， 而我本不該如此苗傅。 我自己一個人去做了一次漂流抒线， 因?yàn)槲覜]朋友啊。 然后當(dāng)我回來后——

thinking, "Oh, my God, I was the weakest person on that trip." And I came back with a mission. I said, "I'm never going to feel like the weakest person on a river-rafting trip again." And that's what made me go to the gym. And I focused my type-A personality on going to all the exercise classes at the gym. I tried everything. I went to kickbox, dance, yoga, step class, and at first it was really hard. But what I noticed is that after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost. And that's what kept me going back to the gym. Well, I started feeling stronger. I started feeling better, I even lost that 25 pounds.

想著渣慕，“天哪嘶炭， 我是那趟旅程最弱的一個⊙疯耄” 我回來后給自己下了一個任務(wù)眨猎。 我對自己說，“我再也不要這種感受强经， 再也不要做 一個漂流之中最弱的那個睡陪。“ 這個想法促使我走進(jìn)了健身房。 我的A型人格促使我 嘗試了健身房所有運(yùn)動兰迫。 我嘗試了一切信殊。 我做了拳擊訓(xùn)練，舞蹈逮矛，瑜伽鸡号， 踏步教程， 開始的時候確實(shí)很難须鼎。 但我注意到每一次汗水揮灑后鲸伴， 我的情緒都變得非常好， 精力也更好晋控。 那促使我一直不斷走進(jìn)健身房汞窗。 然后我開始感受到自己變得強(qiáng)壯。 我感受非常好赡译， 甚至還減掉了那25磅仲吏。

And now, fast-forward a year and a half into this regular exercise program and I noticed something that really made me sit up and take notice. I was sitting at my desk, writing a research grant, and a thought went through my mind that had never gone through my mind before. And that thought was, "Gee, grant-writing is going well today." And all the scientists --

現(xiàn)在，自我經(jīng)常去參加運(yùn)動后 已經(jīng)一年半過去了蝌焚， 我注意到有些東西 值得我坐下來記錄裹唆。 當(dāng)時我正坐在桌旁， 寫著一份研究基金申請只洒， 一個想法突然從腦海冒出來许帐， 此前我從未這樣想過。 這個想法就是毕谴， “天哪成畦， 申請材料今天寫的很順利嘛±钥” 所有的科學(xué)家——

yeah, all the scientists always laugh when I say that, because grant-writing never goes well. It is so hard; you're always pulling your hair out, trying to come up with that million-dollar-winning idea. But I realized that the grant-writing was going well, because I was able to focus and maintain my attention for longer than I had before. And my long-term memory -- what I was studying in my own lab -- seemed to be better in me. And that's when I put it together.

對循帐，所有科學(xué)家都會在 我這樣說的時候大笑， 因?yàn)榛鹕暾垖懽鲝膩矶疾缓脤憽?它太難了舀武，你總是絞盡腦汁拄养， 試圖想出能夠贏得百萬美金的想法。 但我意識到那次寫作很順利银舱， 因?yàn)槲夷軌驅(qū)Ｗ⒌乇３治业淖⒁饬?比以前時間都要久衷旅。 我的長期記憶—— 就是我實(shí)驗(yàn)室里研究的東西 顯示也更好了。 從那時起我將它們聯(lián)系在一起纵朋。

Maybe all that exercise that I had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it. So as a curious neuroscientist, I went to the literature to see what I could find about what we knew about the effects of exercise on the brain. And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself. Better mood, better energy, better memory, better attention. And the more I learned, the more I realized how powerful exercise was. Which eventually led me to the big decision to completely shift my research focus. And so now, after several years of really focusing on this question, I've come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons.

或許我所有的運(yùn)動 都在改變我的大腦。 或許我在自己沒有意識到的情況下 對我自己進(jìn)行了一項(xiàng)實(shí)驗(yàn)茄袖。 作為一個好奇的神經(jīng)學(xué)家操软， 我去文獻(xiàn)里面查找現(xiàn)有已知的 關(guān)于運(yùn)動對于大腦的影響。 我發(fā)現(xiàn)一項(xiàng)讓人欣喜的且正在增長的 文獻(xiàn)記載 記載了幾乎所有發(fā)生在我身上的事 更好的情緒宪祥、精力聂薪、記憶力和 專注力家乘。 我所了解越多， 我就越認(rèn)識到運(yùn)動的魅力藏澳， 這也指引我做了一個重大決定 來完全扭轉(zhuǎn)我的研究方向仁锯。 現(xiàn)在，經(jīng)過幾年對 這個問題的專注研究翔悠， 我得到了以下結(jié)論： 運(yùn)動是當(dāng)下你所能做的對大腦最好的 最具轉(zhuǎn)化性的東西业崖， 有以下三個原因：

Number one: it has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed, that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. And finally, studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important.

原因一：它對你的大腦有 立刻的影響。 你所做的每一點(diǎn)運(yùn)動 都會立刻提升你神經(jīng)遞質(zhì)的水平 像是海馬體蓄愁、血清素和 去甲腎上腺素双炕。 所以它會立馬提升你的情緒， 就像我所體會到的撮抓。 我的實(shí)驗(yàn)顯示妇斤，單個短暫的運(yùn)動 可以提升你轉(zhuǎn)移和集中注意力的能力， 這種提升可以持續(xù)至少兩個小時丹拯。 最后站超，研究還顯示， 運(yùn)動本身可以提高你的反應(yīng)時間 這意味著 你在接星巴克杯子的時候更迅速 如果它掉下柜臺的話乖酬， 這一點(diǎn)可以說是相當(dāng)重要了死相。

But these immediate effects are transient, they help you right after. What you have to do is do what I did, that is change your exercise regime, increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function. Let's start with my favorite brain area, the hippocampus. The hippocampus -- or exercise actually produces brand new brain cells, new brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me.

但是這些直接影響都是短暫的， 它們只能幫你一時剑刑。 你所需要做的是像我一樣媳纬， 改變你的鍛煉習(xí)慣， 增強(qiáng)你的心肺功能施掏， 來取得長期的效果钮惠。 這些效果之所以能夠長期有用 是因?yàn)檫\(yùn)動改變了大腦的解剖結(jié)構(gòu)， 生理機(jī)能和功能七芭。 讓我們從我最喜歡的大腦區(qū)域開始素挽， 海馬體。 海馬體—— 或者說是運(yùn)動實(shí)際上 能夠產(chǎn)生全新的腦細(xì)胞狸驳， 海馬體中的全新腦細(xì)胞能夠增加它的數(shù)量预明， 同時提升你的長期記憶力。 這些對你我都適用耙箍。

Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent or your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters.

原因二： 在神經(jīng)科學(xué)研究中最常見的發(fā)現(xiàn) 是長期運(yùn)動的影響 它能夠單獨(dú)提升你的注意力 或是你的前額皮層撰糠。 你不僅能夠得到更好的專注力， 同時也增加了你的海馬體數(shù)量辩昆。 最后一點(diǎn)是你不僅能夠 獲得即時的愉悅心情 這種情緒還能夠維持較長的時間阅酪。 所以你獲得的是能夠長期存在的 情緒轉(zhuǎn)化神經(jīng)元。

But really, the most transformative thing that exercise will do is its protective effects on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime, you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect. You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it's even better, because it's free.

但實(shí)際上，運(yùn)動所做的 最具變革意義的事情是 它對于大腦的保護(hù)作用术辐。 你可以將大腦想象成是一塊肌肉砚尽。 你運(yùn)動的越多， 你的海馬體和前額皮層 就越大越強(qiáng)壯辉词。 為什么這一點(diǎn)很重要呢必孤？ 因?yàn)榍邦~皮層和海馬體 是最易神經(jīng)退化疾病影響的兩個區(qū)域 并容易隨著年齡增長認(rèn)知能力下降。 所以增加運(yùn)動量瑞躺， 你不僅能夠預(yù)防癡呆和 阿茲海默綜合癥敷搪， 你更能夠創(chuàng)造 最強(qiáng)壯有力的海馬體和前額皮層 所以能夠更有效低于這些疾病。 因此隘蝎，你可以把運(yùn)動想象成是 為你的大腦額外提供的401退休金計劃购啄， 對不對？ 而且更棒的是嘱么，它是免費(fèi)的狮含。

So this is the point in the talk where everybody says, "That sounds so interesting, Wendy, but I really will only want to know one thing. And that is, just tell me the minimum amount of exercise I need to get all these changes."

所以重點(diǎn)來了，大家都會說曼振， “這聽起來很不錯啊几迄，溫蒂， 但我事實(shí)上只想知道一件事冰评。 告訴我吧映胁，運(yùn)動的最低量是多少 如果我想要實(shí)現(xiàn)你所說的這些變化〖籽牛“

And so I'm going to tell you the answer to that question. First, good news: you don't have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up. And the good news is, you don't have to go to the gym to get a very expensive gym membership. Add an extra walk around the block in your power walk. You see stairs -- take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.

我馬上就會給出答案解孙。 首先，好消息是：你不需要參加 鐵人三項(xiàng)才能獲得這些改變抛人。 首要的原則是你需每周運(yùn)動三到四次 每次最低30分鐘弛姜， 要包含有氧運(yùn)動。 這樣能夠讓你的心率加快妖枚。 還有一個好消息是你不需要走進(jìn)健身房 來辦一張昂貴的會員卡廷臼。 在你能力范圍內(nèi)在周邊街區(qū)多走一圈。 如果見到臺階-就走走臺階绝页。 這些能量的聚集和有氧課程是一樣的 就像你在健身房上的一樣荠商。

So I've gone from memory pioneer to exercise explorer. From going into the innermost workings of the brain, to trying to understand how exercise can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life.

所以我從記憶先鋒 變成了運(yùn)動探索者。 從深入大腦內(nèi)部的運(yùn)作续誉， 到嘗試了解運(yùn)動 如何來提升大腦的性能莱没， 我現(xiàn)在的實(shí)驗(yàn)室目標(biāo)是 超越我剛剛所給你們的首要原則—— 每周三到四次大于30分鐘。 我想要為你了解運(yùn)動的最佳配方 根據(jù)你們年齡酷鸦，健身的情況饰躲， 以及基因背景朴译， 來實(shí)現(xiàn)當(dāng)前運(yùn)動效果的最大化 同時為你的余生來提升 和保護(hù)你的大腦。

But it's one thing to talk about exercise, and it's another to do it. So I'm going to invoke my power as a certified exercise instructor, to ask you all to stand up.

但是知易行難属铁， 所以讓我來以一個 認(rèn)證運(yùn)動教練的身份來呼吁你們， 請大家起身躬翁，

We're going to do just one minute of exercise. It's call-and-response, just do what I do, say what I say, and make sure you don't punch your neighbor, OK? Music!

我們來做一個一分鐘的運(yùn)動焦蘑。 名字叫“我說你應(yīng)”， 請做我所做盒发，說我所說例嘱， 當(dāng)然確保你不要打到鄰座， 準(zhǔn)備好了嗎宁舰？ 音樂!

Five, six, seven, eight, it's right, left, right, left. And I say, I am strong now. Let's hear you.

五六七八拼卵，右左右左。 現(xiàn)在我要說蛮艰，我很強(qiáng)壯腋腮。 請跟我重復(fù)。

Audience: I am strong now.

觀眾：我很強(qiáng)壯壤蚜。

Wendy Suzuki: Ladies, I am Wonder Woman-strong. Let's hear you!

女士們即寡，我是神奇女俠。 請跟我重復(fù)袜刷。

Audience: I am Wonder Woman-strong.

觀眾：我是神奇女俠聪富。

WS: New move -- uppercut, right and left. I am inspired now. You say it!

新動作——勾拳，右左著蟹。 我激情澎湃墩蔓。請跟我重復(fù)。

Audience: I am inspired now.

觀眾：我激情澎湃萧豆。

WS: Last move -- pull it down, right and left, right and left. I say, I am on fire now! You say it.

最后一個——往下走奸披，右左，右左炕横。 我在燃燒源内！跟我重復(fù)。

Audience: I am on fire now.

觀眾：我在燃燒份殿。

WS: And done! OK, good job!

好膜钓，做的很棒！

Thank you. I want to leave you with one last thought. And that is, bringing exercise in your life will not only give you a happier, more protective life today, but it will protect your brain from incurable diseases. And in this way it will change the trajectory of your life for the better.

謝謝卿嘲。 我想要和你們分享最后一點(diǎn)心得颂斜。 把運(yùn)動引入你的生活 不僅僅能夠給你一個更開心的、 備受保護(hù)的當(dāng)下生活拾枣， 它還可以使你的大腦免受 無法治愈的疾病侵襲沃疮。 從而改變你人生的軌跡盒让， 讓它變得更好。

Thank you very much.

非常感謝司蔬。