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TED英語演講：運(yùn)動(dòng)為大腦帶來的益處
What if I told you there was something thatyou can do right now that would have an immediate, positive benefit for yourbrain including your mood and your focus? And what if I told you that samething could actually last a long time and protect your brain from differentconditions like depression, Alzheimer's disease or dementia. Would you do it?Yes!
如果我告訴各位，有件你們現(xiàn)在就可以做的事，對(duì)你的大腦會(huì)立即產(chǎn)生正面的好處，包括你的心情和專注都會(huì)受惠，你會(huì)如何呢?如果我告訴各位，這事能持續(xù)很久的時(shí)間，并保護(hù)你的大腦免于不同的病癥，比如憂郁、阿茲海默癥，或失智癥的侵?jǐn)_，你會(huì)如何?你們?cè)敢庾鲞@件事嗎?愿意!
I am talking about the powerful effects ofphysical activity. Simply moving your body, has immediate, long-lasting andprotective benefits for your brain. And that can last for the rest of yourlife. So what I want to do today is tell you a story about how I used my deepunderstanding of neuroscience, as a professor of neuroscience, to essentiallydo an experiment on myself in which I discovered the science underlying whyexercise is the most transformative thing that you can do for your brain today.
我談的是活動(dòng)身體的強(qiáng)大效應(yīng)。只要很單純地去動(dòng)你的身體，就能對(duì)你的大腦產(chǎn)生立即、持久，且有保護(hù)作用的益處，且持續(xù)一生。所以，今天我要跟各位說個(gè)故事，這故事有關(guān)身為神經(jīng)科學(xué)教授的我，如何用我對(duì)于神經(jīng)科學(xué)的深入了解，在我自己身上實(shí)驗(yàn)，從實(shí)驗(yàn)中找到科學(xué)理由來說明，為什么在現(xiàn)今你能做的所有事情當(dāng)中，運(yùn)動(dòng)最能改變你的大腦。
Now, as a neuroscientist, I know that our brains, that is the thing in our headright now, that is the most complex structure known to humankind. But it's onething to talk about the brain, and it's another to see it.
身為神經(jīng)科學(xué)家，我知道我們的大腦，也就是在我們頭里面的那個(gè)東西，是人類所知最復(fù)雜的結(jié)構(gòu)。但，談?wù)摯竽X是一回事，看大腦又是另一回事了。
So here is a real preserved human brain.And it's going to illustrate two key areas that we are going to talk abouttoday. The first is the prefrontal cortex, right behind your forehead, criticalfor things like decision-making, focus, attention and your personality. Thesecond 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 temporallobe is a key structure critical for your ability to form and retain newlong-term memories for facts and events.
這是一個(gè)真正保存起來的人類大腦。它將會(huì)說明我們今天要談到的兩個(gè)關(guān)鍵區(qū)域。第一個(gè)是「前額葉皮質(zhì)」，就在你的額頭后面，對(duì)決策、專注、注意力，以及你的人格來說很重要。第二個(gè)關(guān)鍵區(qū)域位在「顳葉」，就在圖上的這里。你的大腦中有兩個(gè)顳葉，一右一左，顳葉的深處是個(gè)關(guān)鍵的結(jié)構(gòu)，重要功能是讓你能夠針對(duì)事實(shí)和事件來形成并維持新的長期記憶。
And that structure is called thehippocampus. So I've always been fascinated with the hippocampus. How could itbe that an event that lasts just a moment, say, your first kiss, or the momentyour first child was born, can form a memory that has changed your brain, thatlasts an entire lifetime? That's what I want to understand. I wanted to startand record the activity of individual brain cells in the hippocampus assubjects were forming new memories. And essentially try and decode how thosebrief bursts of electrical activity, which is how neurons communicate with eachother, how those brief bursts either allowed us to form a new memory, or didnot.
那個(gè)結(jié)構(gòu)就叫做「海馬體」。我一直很迷海馬體。怎么有可能，一個(gè)短暫的事件，比如，你的初吻，或是你的第一個(gè)孩子出生的那一刻，能夠形成一個(gè)記憶，這記憶能改變你的大腦，且一生都不會(huì)忘記?那是我想要了解的。我想要記下受試者在形成記憶時(shí)，海馬回中的每個(gè)腦細(xì)胞的活動(dòng)。并真的試圖破解那些短暫的突升電流活動(dòng)，也就是神經(jīng)元彼此溝通的方式，那些短暫的突升怎么讓我們形成新記憶，或沒形成記憶?
But a few years ago, I did something veryunusual in science. As a full professor of neural science, I decided tocompletely switch my research program. Because I encountered something that wasso 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.
但幾年前，我做了一件在科學(xué)中被認(rèn)為很不尋常的事。身為神經(jīng)科學(xué)的正教授，我決定完全轉(zhuǎn)換我的研究計(jì)劃。因?yàn)槲矣龅搅朔浅ｓ@人的事，它有潛能可以改變?cè)S多人的生命，我得要去研究它。我發(fā)現(xiàn)且體驗(yàn)到運(yùn)動(dòng)有改變大腦的效應(yīng)。
And I did it in a completely inadvertent way. I was actually at the height of all thememory work that I was doing -- data was pouring in, I was becoming known in myfield 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 noticedsomething. I had no social life. I spent too much time listening to those braincells in a dark room, by myself.
我完全是在無意間發(fā)現(xiàn)的。其實(shí)當(dāng)時(shí)我正處于所進(jìn)行的記憶研究工作的頂峰，資料不斷地涌入，在我的領(lǐng)域中，我開始因?yàn)檫@項(xiàng)記憶研究而變得出名。本來應(yīng)該很順利。在科學(xué)上的確很順利。但當(dāng)我從實(shí)驗(yàn)室門探出頭，我注意到了某件事。我沒有社交生活。我花了太多時(shí)間，獨(dú)自在黑暗的房間中傾聽那些腦細(xì)胞。
I didn't move my body at all. I hadgained 25 pounds. And actually, it took me many years to realize it, I wasactually miserable. And I shouldn't be miserable. And I went on a river-raftingtrip -- by myself, because I had no social life. And I came back --thinking, "Oh, my God, I was theweakest 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 tripagain." And that's what made me go to the gym.
我完全沒動(dòng)我的身體。我的體重增加了二十五磅。而且，我花了很多年，才了解到我其實(shí)很悲慘。而我不應(yīng)該如此悲慘。我參加一趟泛舟之旅──自己一個(gè)人，因?yàn)槲覜]有社交生活。接著我回來了。心想：「我的天，我是那趟旅行中最弱的人�！够貋砗笪揖陀辛艘粋�(gè)使命。我說：「我再也不要覺得自己是泛舟之旅中最弱的人了。」這就是我上健身房的動(dòng)力來源。
And I focused my type-Apersonality on going to all the exercise classes at the gym. I triedeverything. I went to kickbox, dance, yoga, step class, and at first it wasreally hard. But what I noticed is that after every sweat-inducing workout thatI tried, I had this great mood boost and this great energy boost. And that'swhat kept me going back to the gym. Well, I started feeling stronger. I startedfeeling better, I even lost that 25 pounds.
我把我的A型人格專注在去參加健身房中所有的運(yùn)動(dòng)課程。我什么都嘗試了，我去試了自由搏擊、跳舞、瑜伽、階梯課程，一開始真的很辛苦。但我注意到，在我每回嘗試會(huì)讓我滿身大汗的運(yùn)動(dòng)之后，我的情緒和能量都會(huì)大大提升。這就是為什么我會(huì)一直持續(xù)回到健身房。我開始感覺比較強(qiáng)壯了。我開始感覺更好了，我甚至把那二十五磅給減掉了。
And now, fast-forward a year and a halfinto this regular exercise program and I noticed something that really made mesit up and take notice. I was sitting at my desk, writing a research grant, anda thought went through my mind that had never gone through my mind before. Andthat thought was, "Gee, grant-writing is going well today."
現(xiàn)在，從我開始做日常鍛煉至今已有一年半多了，我注意到一件事，它讓我吃驚并吸引了我的注意。我坐在桌前寫研究補(bǔ)助申請(qǐng)書，腦中浮現(xiàn)一個(gè)想法，那是我以前從來沒有想過的。那個(gè)想法就是：「天，今天的研究補(bǔ)助申請(qǐng)寫得真順利。」
And all the scientists --yeah, all the scientists always laugh whenI say that, because grant-writing never goes well. It is so hard; you're alwayspulling 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 tofocus and maintain my attention for longer than I had before. And my long-termmemory -- what I was studying in my own lab -- seemed to be better in me. Andthat's when I put it together.
所有的科學(xué)家──是啊，當(dāng)我那么說時(shí)，科學(xué)家都會(huì)笑出來，因?yàn)閷懷a(bǔ)助申請(qǐng)從來就不會(huì)順利。它真的很難搞，你總是要想破頭，試圖提個(gè)能贏得百萬美元的想法。但我發(fā)現(xiàn)，補(bǔ)助申請(qǐng)能寫得很順利，是因?yàn)槲覍Ｗ⒑途S持注意力的時(shí)間，都比以前更長。且我的長期記憶──我的實(shí)驗(yàn)室的研究主題──似乎在我身上也變得更好。就在那時(shí)，我把一切都連起來了。
Maybe all that exercise that I had includedand added to my life was changing my brain. Maybe I did an experiment on myselfwithout even knowing it. So as a curious neuroscientist, I went to theliterature to see what I could find about what we knew about the effects ofexercise on the brain. And what I found was an exciting and a growingliterature that was essentially showing everything that I noticed in myself.
也許，我加在生活中的那些運(yùn)動(dòng)在改變我的大腦。也許我在自己身上做了實(shí)驗(yàn)而不自知。身為好奇的神經(jīng)科學(xué)家，我去查研究文獻(xiàn)，看看有沒有什么已知信息與運(yùn)動(dòng)對(duì)大腦的效應(yīng)有關(guān)。我發(fā)現(xiàn)的文獻(xiàn)很讓人興奮，且還在不斷增加中，基本上，文獻(xiàn)完全點(diǎn)出了我在身上注意到的所有改變。
Better mood, better energy, better memory, better attention. And the more Ilearned, the more I realized how powerful exercise was. Which eventually led meto the big decision to completely shift my research focus. And so now, afterseveral years of really focusing on this question, I've come to the followingconclusion: that exercise is the most transformative thing that you can do foryour brain today for the following three reasons.
更好的心情、更高的能量、更好的記憶、更佳的注意力。我學(xué)得越多，我就越能了解運(yùn)動(dòng)有多強(qiáng)大。最終，這導(dǎo)致了我做出重大決定，完全轉(zhuǎn)變我的研究重心。所以，在真正投入這個(gè)問題幾年后，我得到了下列的結(jié)論：在現(xiàn)今你能做的所有事情當(dāng)中，運(yùn)動(dòng)最能改變你的大腦，理由是以下三個(gè)。
Number one: it has immediate effects onyour brain. A single workout that you do will immediately increase levels ofneurotransmitters like dopamine, serotonin and noradrenaline. That is going toincrease your mood right after that workout, exactly what I was feeling. My labshowed, that a single workout can improve your ability to shift and focusattention, and that focus improvement will last for at least two hours. Andfinally, studies have shown that a single workout will improve your reactiontimes which basically means that you are going to be faster at catching thatcup of Starbucks that falls off the counter, which is very, very important.
第一：運(yùn)動(dòng)對(duì)你的大腦有立即的效應(yīng)。你做的每一次運(yùn)動(dòng)，都會(huì)立即增加神經(jīng)傳遞質(zhì)的量，如多巴胺、血清素、正腎上腺素。這會(huì)在你運(yùn)動(dòng)之后馬上提升你的心情，那正是我的感受。我的實(shí)驗(yàn)室顯示，單一次運(yùn)動(dòng)就能改善你轉(zhuǎn)移和聚焦的能力，而那專注的改善會(huì)持續(xù)至少兩個(gè)小時(shí)。最后，研究顯示，單一次運(yùn)動(dòng)就會(huì)改善你的反應(yīng)時(shí)間，基本上，那就表示如果一杯星巴克咖啡從柜臺(tái)滑落，你能更快速接住它，這點(diǎn)是非常非常重要的。
But these immediate effects are transient,they help you right after. What you have to do is do what I did, that is changeyour exercise regime, increase your cardiorespiratory function, to get thelong-lasting effects. And these effects are long-lasting because exerciseactually changes the brain's anatomy, physiology and function. Let's start withmy favorite brain area, the hippocampus. The hippocampus -- or exerciseactually 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.
但這些立即的效應(yīng)很短暫，在運(yùn)動(dòng)剛結(jié)束時(shí)幫助你。你們得要做我所做的，也就是改變你的運(yùn)動(dòng)規(guī)律，增加你的心肺功能，才能得到持久的效應(yīng)。這些效應(yīng)之所以能持久，是因?yàn)檫\(yùn)動(dòng)確實(shí)能改變大腦的結(jié)構(gòu)、生理機(jī)能，以及功能。我們從我最愛的大腦區(qū)域海馬體開始。海馬體──運(yùn)動(dòng)確實(shí)能制造出全新的腦細(xì)胞，海馬體中新的腦細(xì)胞能增加容積，還能改善你的長期記憶。對(duì)你我皆是如此。
Number two: the most common finding inneuroscience studies, looking at effects of long-term exercise, is improvedattention function dependent or your prefrontal cortex. You not only get betterfocus and attention, but the volume of the hippocampus increases as well. Andfinally, you not only get immediate effects of mood with exercise but thoselast for a long time. So you get long-lasting increases in those good mood neurotransmitters.
第二：在神經(jīng)科學(xué)研究中最常見的研究發(fā)現(xiàn)，在長期運(yùn)動(dòng)的效應(yīng)這方面，就是改善注意力功能，而這功能取決于你的前額葉皮質(zhì)。你不但會(huì)有更佳的專注和注意力，海馬體的容量也會(huì)增加。最后，你做運(yùn)動(dòng)會(huì)得到的不只是心情上的立即效應(yīng)，還會(huì)有長期的效應(yīng)。所以，你的好心情神經(jīng)傳遞質(zhì)就能得持續(xù)增加。
But really, the most transformative thingthat exercise will do is its protective effects on your brain. Here you canthink about the brain like a muscle. The more you're working out, the biggerand stronger your hippocampus and prefrontal cortex gets. Why is thatimportant? Because the prefrontal cortex and the hippocampus are the two areasthat are most susceptible to neurodegenerative diseases and normal cognitivedecline in aging.
但其實(shí)，運(yùn)動(dòng)能帶來最大的轉(zhuǎn)變，就是對(duì)大腦產(chǎn)生保護(hù)效應(yīng)。可以把大腦想成是肌肉。你運(yùn)動(dòng)得越多，你的海馬體和前額葉皮質(zhì)就會(huì)更大、更強(qiáng)壯。為什么那很重要?因?yàn)榍邦~葉皮質(zhì)和海馬體這兩個(gè)區(qū)域最容易因神經(jīng)退化性疾病和老化而使得正常認(rèn)知退化。
So with increased exercise over your lifetime, you're notgoing to cure dementia or Alzheimer's disease, but what you're going to do isyou're going to create the strongest, biggest hippocampus and prefrontal cortexso it takes longer for these diseases to actually have an effect. You can thinkof exercise, therefore, as a supercharged 401K for your brain, OK? And it'seven better, because it's free.
在你的一生中增加運(yùn)動(dòng)并不能治愈失智癥或阿茲海默癥，但能創(chuàng)造出最強(qiáng)壯、最大的海馬體和前額葉皮質(zhì)，所以這些疾病要更長的時(shí)間才會(huì)對(duì)你產(chǎn)生實(shí)際的影響。因此，你可以把運(yùn)動(dòng)想成是大腦的加強(qiáng)版401K退休福利計(jì)劃。它還更好，因?yàn)樗敲赓M(fèi)的。
So this is the point in the talk whereeverybody says, "That sounds so interesting, Wendy, but I really will onlywant to know one thing. And that is, just tell me the minimum amount ofexercise I need to get all these changes."
演說到這個(gè)時(shí)點(diǎn)，大家通常會(huì)說：「溫迪，那聽起來好有趣，但我其實(shí)只想知道一件事，那就是只要告訴我最少要做多少運(yùn)動(dòng)才能得到所有這些改變�！�
And so I'm going to tell you the answer tothat question. First, good news: you don't have to become a triathlete to getthese effects. The rule of thumb is you want to get three to four times a weekexercise minimum 30 minutes an exercise session, and you want to get aerobicexercise in. That is, get your heart rate up. And the good news is, you don'thave to go to the gym to get a very expensive gym membership. Add an extra walkaround the block in your power walk. You see stairs -- take stairs. And power-vacuumingcan be as good as the aerobics class that you were going to take at the gym.
所以，我會(huì)告訴各位這個(gè)問題的答案。首先，好消息：你不用變成鐵人三項(xiàng)運(yùn)動(dòng)員也可以得到這些效應(yīng)。經(jīng)驗(yàn)法則是，每周要運(yùn)動(dòng)三到四次，每次運(yùn)動(dòng)至少要有三十分鐘，且你需要做一些有氧運(yùn)動(dòng)。也就是要讓你的心跳升高。好消息是你不需要去健身房付很貴的健身房會(huì)費(fèi)。在你健走的時(shí)候，再額外多走一個(gè)街區(qū)。如果你看見有樓梯可走，走樓梯。power-vacuuming是很好的有氧課程選擇，如果你到健身房運(yùn)動(dòng)的話。
So I've gone from memory pioneer toexercise explorer. From going into the innermost workings of the brain, totrying to understand how exercise can improve our brain function, and my goalin 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 optimumexercise prescription for you, at your age, at your fitness level, for yourgenetic background, to maximize the effects of exercise today and also toimprove your brain and protect your brain the best for the rest of your life.
所以，我從記憶的先驅(qū)拓荒者，變成了運(yùn)動(dòng)探索者。從進(jìn)入大腦最深處的運(yùn)作活動(dòng)，變成試圖了解運(yùn)動(dòng)如何能改善大腦功能，現(xiàn)在，我的實(shí)驗(yàn)室的目標(biāo)是要超越我剛剛跟各位說的經(jīng)驗(yàn)法則──每周三到四次，每次三十分鐘。我想要了解最理想的運(yùn)動(dòng)處方是什么，針對(duì)你，根據(jù)你的年齡、你的健康程度、你的基因背景，來把今天的運(yùn)動(dòng)效應(yīng)給最大化，同時(shí)把改善及保護(hù)你的大腦做到最好，讓你一生都能受益。
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 certifiedexercise instructor, to ask you all to stand up.
但，「談」運(yùn)動(dòng)是一回事，「做」運(yùn)動(dòng)是另一回事。所以，我要實(shí)行我身為認(rèn)證運(yùn)動(dòng)指導(dǎo)員的權(quán)力，請(qǐng)各位都站起來。
We're going to do just one minute ofexercise. It's call-and-response, just do what I do, say what I say, and makesure you don't punch your neighbor, OK? Music!
我們只運(yùn)動(dòng)一分鐘。它類似「呼喊和回應(yīng)」，只要做我做的動(dòng)作，說我說的話，然后小心不要打到旁邊的人，好嗎?音樂!
(Upbeat music)Five, six, seven, eight, it's right, left,right, left. And I say, I am strong now. Let's hear you.
(快樂的音樂)五、六、七、八，右、左、右、左。我說，我現(xiàn)在很強(qiáng)壯。換你們說。
Audience: I am strong now.
觀眾：我現(xiàn)在很強(qiáng)壯。
Wendy Suzuki: Ladies, I am WonderWoman-strong. Let's hear you!
溫迪鈴木：女士們，我是神力女超人──強(qiáng)壯。換你們說!
Audience: I am Wonder Woman-strong.
觀眾：我是神力女超人──強(qiáng)壯。
WS: New move -- uppercut, right and left. Iam inspired now. You say it!
溫迪：新動(dòng)作──上勾拳，右、左。我現(xiàn)在受到鼓舞。換你們說!
Audience: I am inspired now.
觀眾：我現(xiàn)在受到鼓舞。
WS: Last move -- pull it down, right andleft, right and left. I say, I am on fire now! You say it.
溫迪：最后一個(gè)動(dòng)作──拉下來，右、左、右、左。我說，我現(xiàn)在如火燃燒!換你們說。
Audience: I am on fire now.
觀眾：我現(xiàn)在如火燃燒。
WS: And done! OK, good job!
溫迪：完成!好，做得好!
Thank you. I want to leave you with onelast thought. And that is, bringing exercise in your life will not only giveyou a happier, more protective life today, but it will protect your brain fromincurable diseases. And in this way it will change the trajectory of your lifefor the better.
謝謝。最后我想留給各位一個(gè)想法，就是把運(yùn)動(dòng)帶入你的生活不僅讓你今天更快樂、更受保護(hù)，還能保護(hù)你的大腦，不受無法治愈的疾病所侵害。這么一來就能改變你人生的軌道，朝著更好的方向。
Thank you very much.(Applause)
非常謝謝。(掌聲)
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