TED演講：運(yùn)動(dòng)對(duì)大腦的益處你可能想不到

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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(huì)對(duì)你的大腦，包括情緒和專(zhuān)注力，立刻產(chǎn)生積極作用？如果我告訴你它可長(zhǎng)期維持并保護(hù)你的大腦免受如抑郁、老年癡呆或是失智癥等不同病況的侵襲。你會(huì)愿意去做這件事嗎？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.

我所說(shuō)的就是體育運(yùn)動(dòng)的強(qiáng)大效果。簡(jiǎn)單地讓你的身體動(dòng)起來(lái)，就能夠?qū)δ愕拇竽X產(chǎn)生即時(shí)的和長(zhǎng)期的保護(hù)功效。而且可以持續(xù)一生的時(shí)間。

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.

所以我今天想要分享一個(gè)故事，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，我在自己身上做了一項(xiàng)實(shí)驗(yàn)，在這個(gè)實(shí)驗(yàn)中我發(fā)現(xiàn)了為什么運(yùn)動(dòng)最易轉(zhuǎn)化成對(duì)你的大腦有益的東西。

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.

作為一名神經(jīng)科學(xué)家，我知道我們的大腦，就是我們腦袋中的東西，是對(duì)人類(lèi)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。

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.

這是一個(gè)真實(shí)保存的人類(lèi)大腦。它會(huì)展示我們今天所要討論的兩個(gè)關(guān)鍵部分。第一部分是前額皮層，就在你額頭后面，對(duì)做決定、專(zhuān)注力、注意力及性格等至關(guān)重要。

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.

第二個(gè)重要的區(qū)域是在顳葉，右邊這里。在大腦里有兩個(gè)顳葉，右邊一個(gè)左邊一個(gè)，在顳葉深處有一個(gè)非常關(guān)鍵的結(jié)構(gòu)它對(duì)你的能力至關(guān)重要能夠形成和保存對(duì)事實(shí)、事件的長(zhǎng)期記憶。它被稱(chēng)作海馬體。

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.

我一直對(duì)海馬體非常著迷。一件短暫的事情，比如說(shuō)，你的初吻，或者你第一個(gè)孩子誕生的時(shí)刻，如何形成一個(gè)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。

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.

我想要去開(kāi)始記錄當(dāng)形成新的記憶的時(shí)候海馬體中每個(gè)單獨(dú)細(xì)胞活動(dòng)。從本質(zhì)上嘗試解碼這些電流活動(dòng)的短暫爆發(fā)，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，或沒(méi)有。

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.

但是幾年之前，我做了一些科學(xué)界中很少見(jiàn)的實(shí)驗(yàn)。作為一個(gè)神經(jīng)科學(xué)的全職教授，我決定完全扭轉(zhuǎn)我的研究計(jì)劃。因?yàn)槲矣龅搅巳绱松衿娴氖挛?，它有可能改變眾多人的生命我必須要去研究它?/p>

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.

我發(fā)現(xiàn)并親身經(jīng)歷了運(yùn)動(dòng)對(duì)大腦的改變。而且是一種完全"無(wú)心插柳柳成蔭"的方式。 事實(shí)上當(dāng)時(shí)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， 因?yàn)橛洃浹芯抗ぷ? 我在那一領(lǐng)域正在聲名鵲起。

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. I didn't move my body at all.

它可以變得更出色，從科學(xué)角度來(lái)講，它正是如此。但當(dāng)我在實(shí)驗(yàn)室外時(shí)，我注意到一件事，那就是我沒(méi)有社交生活。我花費(fèi)了太多時(shí)間傾聽(tīng)那些腦細(xì)胞上在黑暗的屋子里，獨(dú)自一人。我完全不運(yùn)動(dòng)。

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.

我已經(jīng)長(zhǎng)胖了25磅。 事實(shí)上，我花費(fèi)了很多年 才意識(shí)到這個(gè)問(wèn)題。 我當(dāng)時(shí)是很糟糕的， 而我本不該如此。 我自己一個(gè)人去做了一次漂流， 因?yàn)槲覜](méi)朋友啊。 然后當(dāng)我回來(lái)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."

想著，“天哪， 我是那趟旅程最弱的一個(gè)。” 我回來(lái)后給自己下了一個(gè)任務(wù)。 我對(duì)自己說(shuō)，“我再也不要這種感受， 再也不要做 一個(gè)漂流之中最弱的那個(gè)?！?/p>

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.

這個(gè)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(dòng)。 我嘗試了一切。 我做了拳擊訓(xùn)練，舞蹈，瑜伽， 踏步教程， 開(kāi)始的時(shí)候確實(shí)很難。

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.

但我注意到每一次汗水揮灑后，我的情緒都變得非常好，精力也更好。那促使我一直不斷走進(jìn)健身房。然后我開(kāi)始感受到自己變得強(qiáng)壯。我感受非常好，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，自我經(jīng)常去參加運(yùn)動(dòng)后已經(jīng)一年半過(guò)去了，我注意到有些東西值得我坐下來(lái)記錄。當(dāng)時(shí)我正坐在桌旁，寫(xiě)著一份研究基金申請(qǐng)，一個(gè)想法突然從腦海冒出來(lái)，此前我從未這樣想過(guò)。這個(gè)想法就是，“天哪， 申請(qǐng)材料今天寫(xiě)的很順利嘛?！?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(duì)，所有科學(xué)家都會(huì)在我這樣說(shuō)的時(shí)候大笑，因?yàn)榛鹕暾?qǐng)寫(xiě)作從來(lái)都不好寫(xiě)。它太難了，你總是絞盡腦汁，試圖想出能夠贏得百萬(wàn)美金的想法。但我意識(shí)到那次寫(xiě)作很順利，因?yàn)槲夷軌驅(qū)Ｗ⒌乇３治业淖⒁饬Ρ纫郧皶r(shí)間都要久。我的長(zhǎng)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(shí)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.

或許我所有的運(yùn)動(dòng)都在改變我的大腦?；蛟S我在自己沒(méi)有意識(shí)到的情況下對(duì)我自己進(jìn)行了一項(xiàng)實(shí)驗(yàn)。

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.

作為一個(gè)好奇的神經(jīng)學(xué)家，我去文獻(xiàn)里面查找現(xiàn)有已知的關(guān)于運(yùn)動(dòng)對(duì)于大腦的影響。我發(fā)現(xiàn)一項(xiàng)讓人欣喜的且正在增長(zhǎng)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、精力、記憶力和專(zhuān)注力。

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.

我所了解越多，我就越認(rèn)識(shí)到運(yùn)動(dòng)的魅力，這也指引我做了一個(gè)重大決定來(lái)完全扭轉(zhuǎn)我的研究方向?，F(xiàn)在，經(jīng)過(guò)幾年對(duì)這個(gè)問(wèn)題的專(zhuān)注研究，我得到了以下結(jié)論：運(yùn)動(dòng)是當(dāng)下你所能做的對(duì)大腦最好的最具轉(zhuǎn)化性的東西，有以下三個(gè)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(duì)你的大腦有立刻的影響。你所做的每一點(diǎn)運(yùn)動(dòng)都會(huì)立刻提升你神經(jīng)遞質(zhì)的水平像是海馬體、血清素和去甲腎上腺素。所以它會(huì)立馬提升你的情緒，就像我所體會(huì)到的。我的實(shí)驗(yàn)顯示，單個(gè)短暫的運(yùn)動(dòng)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(gè)小時(shí)。最后，研究還顯示，運(yùn)動(dòng)本身可以提高你的反應(yīng)時(shí)間這意味著你在接星巴克杯子的時(shí)候更迅速如果它掉下柜臺(tái)的話，這一點(diǎn)可以說(shuō)是相當(dāng)重要了。

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.

但是這些直接影響都是短暫的，它們只能幫你一時(shí)。你所需要做的是像我一樣，改變你的鍛煉習(xí)慣，增強(qiáng)你的心肺功能，來(lái)取得長(zhǎng)期的效果。

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.

這些效果之所以能夠長(zhǎng)期有用是因?yàn)檫\(yùn)動(dòng)改變了大腦的解剖結(jié)構(gòu)，生理機(jī)能和功能。讓我們從我最喜歡的大腦區(qū)域開(kāi)始，海馬體。

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.

海馬體—— 或者說(shuō)是運(yùn)動(dòng)實(shí)際上 能夠產(chǎn)生全新的腦細(xì)胞， 海馬體中的全新腦細(xì)胞能夠增加它的數(shù)量， 同時(shí)提升你的長(zhǎng)期記憶力。 這些對(duì)你我都適用。

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.

原因二：在神經(jīng)科學(xué)研究中最常見(jiàn)的發(fā)現(xiàn)是長(zhǎng)期運(yùn)動(dòng)的影響它能夠單獨(dú)提升你的注意力或是你的前額皮層。你不僅能夠得到更好的專(zhuān)注力，同時(shí)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(diǎn)是你不僅能夠獲得即時(shí)的愉悅心情這種情緒還能夠維持較長(zhǎng)的時(shí)間。所以你獲得的是能夠長(zhǎng)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.

但實(shí)際上，運(yùn)動(dòng)所做的最具變革意義的事情是它對(duì)于大腦的保護(hù)作用。你可以將大腦想象成是一塊肌肉。你運(yùn)動(dòng)的越多，你的海馬體和前額皮層就越大越強(qiáng)壯。

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,

為什么這一點(diǎn)很重要呢？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(gè)區(qū)域并容易隨著年齡增長(zhǎng)認(rèn)知能力下降。所以增加運(yùn)動(dòng)量，你不僅能夠預(yù)防癡呆和阿茲海默綜合癥，

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.

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，你可以把運(yùn)動(dòng)想象成是為你的大腦額外提供的401退休金計(jì)劃， 對(duì)不對(duì)？ 而且更棒的是，它是免費(fèi)的。

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(lái)了，大家都會(huì)說(shuō)，“這聽(tīng)起來(lái)很不錯(cuò)啊，溫蒂， 但我事實(shí)上只想知道一件事。 告訴我吧，運(yùn)動(dòng)的最低量是多少 如果我想要實(shí)現(xiàn)你所說(shuō)的這些變化?！?/p>

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.

我馬上就會(huì)給出答案。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。首要的原則是你需每周運(yùn)動(dòng)三到四次每次最低30分鐘， 要包含有氧運(yùn)動(dòng)。 這樣能夠讓你的心率加快。

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.

還有一個(gè)好消息是你不需要走進(jìn)健身房來(lái)辦一張昂貴的會(huì)員卡。在你能力范圍內(nèi)在周邊街區(qū)多走一圈。如果見(jiàn)到臺(tái)階-就走走臺(tái)階。 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。

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.

所以我從記憶先鋒變成了運(yùn)動(dòng)探索者。從深入大腦內(nèi)部的運(yùn)作，到嘗試了解運(yùn)動(dòng)如何來(lái)提升大腦的性能，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。

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.

我想要為你了解運(yùn)動(dòng)的最佳配方根據(jù)你們年齡，健身的情況，以及基因背景，來(lái)實(shí)現(xiàn)當(dāng)前運(yùn)動(dòng)效果的最大化同時(shí)為你的余生來(lái)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，所以讓我來(lái)以一個(gè)認(rèn)證運(yùn)動(dòng)教練的身份來(lái)呼吁你們，請(qǐng)大家起身，

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(lái)做一個(gè)一分鐘的運(yùn)動(dòng)。名字叫“我說(shuō)你應(yīng)”， 請(qǐng)做我所做，說(shuō)我所說(shuō)， 當(dāng)然確保你不要打到鄰座， 準(zhǔn)備好了嗎？ 音樂(lè)!

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?，F(xiàn)在我要說(shuō)，我很強(qiáng)壯。請(qǐng)跟我重復(fù)。

Audience: I am strong now.

觀眾：我很強(qiáng)壯。

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

女士們，我是神奇女俠。請(qǐng)跟我重復(fù)。

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(dòng)作——勾拳，右左。 我激情澎湃。請(qǐng)跟我重復(fù)。

Audience: I am inspired now.

觀眾：我激情澎湃。

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(gè)——往下走，右左，右左。 我在燃燒！跟我重復(fù)。

Audience: I am on fire now.

觀眾：我在燃燒。

WS: And done! OK, good job!

好，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。我想要和你們分享最后一點(diǎn)心得。把運(yùn)動(dòng)引入你的生活不僅僅能夠給你一個(gè)更開(kāi)心的、備受保護(hù)的當(dāng)下生活，它還可以使你的大腦免受無(wú)法治愈的疾病侵襲。從而改變你人生的軌跡，讓它變得更好。

Thank you very much.

非常感謝。