你好墨礁，歡迎你的到來。我是鳳超耳峦，你身邊的高效人生教練恩静，學(xué)好時間管理和精力管理，過超然人生蹲坷！
神經(jīng)學(xué)家發(fā)現(xiàn)簡單健身可補腦驶乾，且立竿見影
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，包括情緒和專注力 立刻產(chǎn)生積極作用循签？ 如果我告訴你它可長期維持 并保護你的大腦免受如抑郁级乐、老年癡呆或是失智癥等 不同病況的侵襲。你會愿意去做這件事嗎县匠？ 愿意风科！
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動的強大效果撒轮。 簡單地讓你的身體動起來， 就能夠?qū)δ愕拇竽X產(chǎn)生 即時的和長期的保護功效而且可以持續(xù)一生的時間丐重。 所以我今天想要分享一個故事腔召， 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)教授扮惦， 我在自己身上做了一項實驗臀蛛， 在這個實驗中我發(fā)現(xiàn)了 為什么運動最易轉(zhuǎn)化成 對你的大腦有益的東西。 作為一名神經(jīng)科學(xué)家崖蜜， 我知道我們的大腦就是我們腦袋中的東西浊仆， 是對人類所知的最為復(fù)雜的結(jié)構(gòu)。 但是談?wù)摯竽X和親眼看到它是兩件事豫领。
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.
這是一個真實保存的人類大腦抡柿。 它會展示我們今天所要討論的 兩個關(guān)鍵部分。
第一部分是前額皮層等恐， 就在你額頭后面洲劣， 對做決定、專注力课蔬、注意力及性格等至關(guān)重要囱稽。
第二個重要的區(qū)域是在顳葉， 右邊這里二跋。 在大腦里有兩個顳葉战惊， 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)扎即，它對你的能力至關(guān)重要吞获，能夠形成和保存對事實、事件的 長期記憶谚鄙， 它被稱作海馬體各拷。 我一直對海馬體非常著迷。 一件短暫的事情襟锐， 比如說撤逢，你的初吻， 或者你第一個孩子誕生的時刻粮坞， 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初狰。 我想要去開始記錄 當形成新的記憶的時候 海馬體中每個單獨細胞活動莫杈。 從本質(zhì)上嘗試解碼這些電流活動的短暫爆發(fā)， 這是神經(jīng)元相互交流的方式奢入， 這些短暫的爆發(fā)或讓我們 形成一段新的記憶或沒有筝闹。
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 --
但是幾年之前媳叨， 我做了一些科學(xué)界中很少見的實驗。 作為一個神經(jīng)科學(xué)的全職教授关顷， 我決定完全扭轉(zhuǎn)我的研究計劃糊秆。 因為我遇到了如此神奇的事物， 它有可能改變眾多人的生命 我必須要去研究它议双。 我發(fā)現(xiàn)并親身經(jīng)歷了 運動對大腦的改變痘番。而且是一種完全 "無心插柳柳成蔭"的方式。 事實上當時我正處于 所有記憶工作的最高點—— 數(shù)據(jù)如潮水般涌入平痰， 因為記憶研究工作, 我在那一領(lǐng)域正在聲名鵲起汞舱。 它可以變得更出色， 從科學(xué)角度來講宗雇，它正是如此昂芜。 但當我在實驗室外時， 我注意到一件事赔蒲， 那就是我沒有社交生活熊户。 我花費了太多時間傾聽那些腦細胞上，在黑暗的屋子里局义，獨自一人轴脐。 （笑聲） 我完全不運動。 我已經(jīng)長胖了25磅砾嫉。 事實上幼苛，我花費了很多年 才意識到這個問題。 我當時是很糟糕的焕刮， 而我本不該如此舶沿。我自己一個人去做了一次漂流， 因為我沒朋友啊配并。 然后當我回來后——
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.
想著括荡，“天哪， 我是那趟旅程最弱的一個溉旋』澹” 我回來后給自己下了一個任務(wù)。 我對自己說观腊，“我再也不要這種感受邑闲， 再也不要做 一個漂流之中最弱的那個∥嘤停“ 這個想法促使我走進了健身房苫耸。 我的A型人格促使我 嘗試了健身房所有運動。 我嘗試了一切儡陨。 我做了拳擊訓(xùn)練褪子，舞蹈量淌，瑜伽， 踏步教程嫌褪，開始的時候確實很難呀枢。 但我注意到每一次汗水揮灑后， 我的情緒都變得非常好笼痛， 精力也更好裙秋。那促使我一直不斷走進健身房。 然后我開始感受到自己變得強壯晃痴。 我感受非常好残吩， 甚至還減掉了那25磅。
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)在倘核，自我經(jīng)常去參加運動后 已經(jīng)一年半過去了泣侮， 我注意到有些東西值得我坐下來記錄。 當時我正坐在桌旁紧唱， 寫著一份研究基金申請活尊， 一個想法突然從腦海冒出來， 此前我從未這樣想過漏益。這個想法就是蛹锰， “天哪， 申請材料今天寫的很順利嘛绰疤⊥” 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，所有科學(xué)家都會在我這樣說的時候大笑轻庆， 因為基金申請寫作從來都不好寫癣猾。 它太難了，你總是絞盡腦汁余爆， 試圖想出能夠贏得百萬美金的想法纷宇。 但我意識到那次寫作很順利， 因為我能夠?qū)Ｗ⒌乇３治业淖⒁饬?比以前時間都要久蛾方。 我的長期記憶—— 就是我實驗室里研究的東西顯示也更好了像捶，從那時起我將它們聯(lián)系在一起。
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.
或許我所有的運動都在改變我的大腦桩砰。 或許我在自己沒有意識到的情況下對我自己進行了一項實驗拓春。 作為一個好奇的神經(jīng)學(xué)家， 我去文獻里面查找現(xiàn)有已知的關(guān)于運動對于大腦的影響亚隅。 我發(fā)現(xiàn)一項讓人欣喜的且正在增長的文獻記載痘儡，記載了幾乎所有發(fā)生在我身上的事 更好的情緒、精力枢步、記憶力和專注力沉删。 我所了解越多， 我就越認識到運動的魅力醉途， 這也指引我做了一個重大決定來完全扭轉(zhuǎn)我的研究方向矾瑰。 現(xiàn)在，經(jīng)過幾年對這個問題的專注研究隘擎， 我得到了以下結(jié)論： 運動是當下你所能做的對大腦最好的 最具轉(zhuǎn)化性的東西殴穴， 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：它對你的大腦有立馬見影影響。
你所做的每一點運動 都會立刻提升你神經(jīng)遞質(zhì)的水平货葬，像是海馬體采幌、血清素和去甲腎上腺素。 所以它會立馬提升你的情緒震桶， 就像我所體會到的休傍。 我的實驗顯示，單個短暫的運動可以提升你轉(zhuǎn)移和集中注意力的能力蹲姐， 這種提升可以持續(xù)至少兩個小時磨取。 最后，研究還顯示柴墩， 運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忙厌。如果它掉下柜臺的話， 這一點可以說是相當重要了江咳。
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逢净， 它們只能幫你一時。 你所需要做的是像我一樣歼指， 改變你的鍛煉習(xí)慣爹土， 增強你的心肺功能，來取得長期的效果东臀。這些效果之所以能夠長期有用是因為運動改變了大腦的解剖結(jié)構(gòu)着饥、 生理機能和功能。 讓我們從我最喜歡的大腦區(qū)域-海馬體-開始惰赋。 海馬體——或者說是運動實際上能夠產(chǎn)生全新的腦細胞宰掉， 海馬體中的全新腦細胞能夠增加它的數(shù)量， 同時提升你的長期記憶力赁濒， 這些對你我都適用轨奄。
Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well.
原因二： 在神經(jīng)科學(xué)研究中最常見的發(fā)現(xiàn)是長期運動的影響 。
長期運動能夠單獨提升你的注意力 或是你的前額皮層拒炎，你不僅能夠得到更好的專注力挪拟， 同時也增加了你的海馬體數(shù)量。
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.
最后一點是你不僅能夠獲得即時的愉悅心情击你，這種情緒還能夠維持較長的時間玉组。
所以你獲得的是能夠長期存在的情緒轉(zhuǎn)化神經(jīng)元谎柄。
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.
但實際上，運動所做的最具變革意義的事情是它對于大腦的保護作用惯雳。 你可以將大腦想象成是一塊肌肉：你運動的越多朝巫， 你的海馬體和前額皮層就越大越強壯。 為什么這一點很重要呢石景？ 因為前額皮層和海馬體是最易受神經(jīng)退化疾病影響的兩個區(qū)域 并容易隨著年齡增長認知能力下降劈猿， 所以增加運動量， 你不僅能夠預(yù)防癡呆和 阿茲海默綜合癥潮孽， 你更能夠創(chuàng)造最強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揪荣。 因此，你可以把運動想象成是為你的大腦額外提供的401退休金計劃往史， 對不對仗颈？ 而且更棒的是，它是免費的怠堪。
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."
所以重點來了揽乱，大家都會說， “這聽起來很不錯啊粟矿，溫蒂凰棉， 但我事實上只想知道一件事。 告訴我吧陌粹，運動的最低量是多少撒犀，如果我想要實現(xiàn)你所說的這些變化√椭龋“
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或舞。 首先，好消息是你不需要參加 鐵人三項才能獲得這些改變蒙幻。
首要的原則是你需每周運動3-4次 每次最低30分鐘映凳，要包含有氧運動。 這樣能夠讓你的心率加快邮破。 還有一個好消息是你不需要走進健身房來辦一張昂貴的會員卡诈豌。 在你能力范圍內(nèi)在周邊街區(qū)多走一圈。如果見到臺階-就走走臺階抒和。 這些能量的聚集和有氧課程是一樣的矫渔，就像你在健身房上的一樣。
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動探索者摧莽。 從深入大腦內(nèi)部的運作庙洼， 到嘗試了解運動如何來提升大腦的性能， 我現(xiàn)在的實驗室目標是超越我剛剛所給你們的首要原則—— 每周3-4大于30分鐘。我想要為你制定運動的最佳配方的話油够，需要根據(jù)你們年齡蚁袭、健身的情況以及基因背景來實現(xiàn)當前運動效果的最大化， 同時為你接下來的日子提升和保護你的大腦叠聋。
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.
但是知易行難撕阎， 所以讓我來以一個 認證運動教練的身份來呼吁你們， 請大家起身碌补。
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動。 名字叫“我說你應(yīng)”棉饶， 請做我所做厦章，說我所說， 當然確保你不要打到鄰座照藻， 準備好了嗎袜啃？ 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，右左右左幸缕。 現(xiàn)在我要說群发，我很強壯。請跟我重復(fù)发乔。
Audience: I am strong now.
觀眾：我很強壯熟妓。
Wendy Suzuki: Ladies, I am Wonder Woman-strong. Let's hear you!
女士們，我是神奇女俠栏尚。 請跟我重復(fù)起愈。
Audience: I am Wonder Woman-strong.
觀眾：我是神奇女俠。
WS: New move -- uppercut, right and left. I am inspired now. You say it!
新動作——勾拳译仗，右左抬虽。 我激情澎湃。請跟我重復(fù)纵菌。
Audience: I am inspired now.
觀眾：我激情澎湃阐污。
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，右左咱圆，右左笛辟。 我在燃燒！跟我重復(fù)闷堡。
Audience: I am on fire now.
觀眾：我在燃燒隘膘。
WS: And done! OK, good job!
好，做的很棒杠览！
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.
謝謝弯菊。 我想要和你們分享最后一點心得。 把運動引入你的生活 不僅僅能夠給你一個更開心的、 備受保護的當下生活管钳， 它還可以使你的大腦免受 無法治愈的疾病侵襲钦铁。 從而改變你人生的軌跡， 讓它變得更好才漆。
