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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?
如果我告訴你，有件事你現在就可以做，會對你的大腦產生立即、正面的好處，包括你的情緒和專注力？
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.
如果我告訴你，同樣的事情實際上可以持續很長時間，並保護你的大腦免受不同疾病的影響，比如憂鬱症、阿茲海默症或失智症。
Would you do it?
你會去做嗎？
I am talking about the powerful effects of physical activity.
我說的是體能活動的強大效果。
Simply moving your body, has immediate, long-lasting and protective benefits for your brain.
簡單地移動你的身體，對你的大腦有立即、持久和保護性的好處。
And that can last for the rest of your life.
這可以持續你的一生。
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,
所以今天我想做的是，告訴你一個故事，關於我如何運用我對神經科學的深入理解，作為一名神經科學教授，
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.
基本上是在自己身上做實驗，我發現了為什麼運動是今天你能為大腦做的最具轉變性的事情背後的科學。
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.
現在，作為一名神經科學家，我知道我們的大腦，就是現在在我們頭裡的東西，是人類已知最複雜的結構。
But it's one thing to talk about the brain, and it's another to see it.
但談論大腦是一回事，看到它是另一回事。
So here is a real preserved human brain.
所以這裡是一個真實的保存下來的人類大腦。
And it's going to illustrate two key areas that we are going to talk about today.
它將說明我們今天要談論的兩個關鍵區域。
The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality.
第一個是前額葉皮質，就在你額頭後面，對決策、專注、注意力和你的個性等至關重要。
The second key area is located in the temporal lobe, shown right here.
第二個關鍵區域位於顳葉，就在這裡顯示。
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
你的大腦有兩個顳葉，右邊和左邊，在顳葉深處有一個關鍵結構，對你的能力至關重要
to form and retain new long-term memories for facts and events.
形成和保留新的事實和事件的長期記憶。
And that structure is called the hippocampus.
這個結構叫做海馬迴。
So I've always been fascinated with the hippocampus.
所以我一直對海馬迴很著迷。
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,
怎麼可能一個只持續一瞬間的事件，比如你的初吻，或者你第一個孩子出生的那一刻，能形成一個改變你大腦的記憶，
that lasts an entire lifetime?
這個記憶能持續一生？
That's what I want to understand.
這就是我想理解的。
I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories.
我想開始記錄海馬迴中個別腦細胞的活動，當受試者正在形成新記憶時。
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.
基本上試圖解碼那些短暫的電活動爆發，這是神經元彼此溝通的方式，這些短暫的爆發如何讓我們形成新記憶，或者沒有。
But a few years ago, I did something very unusual in science.
但幾年前，我在科學上做了一件非常不尋常的事。
As a full professor of neural science, I decided to completely switch my research program.
作為神經科學的正式教授，我決定完全轉換我的研究計畫。
Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it.
因為我遇到了如此驚人的東西，有改變這麼多生命的潛力，我必須研究它。
I discovered and I experienced the brain-changing effects of exercise.
我發現並體驗了運動改變大腦的效果。
And I did it in a completely inadvertent way.
我完全是在無意中做到的。
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.
我實際上正處於我所有記憶工作的巔峰——數據不斷湧入，我在這個領域因為所有這些記憶工作而開始出名。
And it should have been going great. It was, scientifically.
這應該進行得很順利。從科學上來說，確實如此。
But when I stuck my head out of my lab door, I noticed something.
但當我把頭伸出實驗室門外時，我注意到一些事情。
I had no social life.
我沒有社交生活。
I spent too much time listening to those brain cells in a dark room, by myself.
我花了太多時間在黑暗的房間裡，獨自一人聽那些腦細胞。
I didn't move my body at all.
我完全沒有移動我的身體。
I had gained 25 pounds.
我胖了 25 磅。
And actually, it took me many years to realize it, I was actually miserable.
實際上，我花了很多年才意識到，我其實很痛苦。
And I shouldn't be miserable.
我不應該這麼痛苦。
And I went on a river-rafting trip -- by myself, because I had no social life.
我去了一次泛舟旅行——獨自一人，因為我沒有社交生活。
And I came back -- thinking, "Oh, my God, I was the weakest person on that trip." And I came back with a mission.
我回來後——想著：「天啊，我是那次旅行中最弱的人。」我帶著一個使命回來了。
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.
我說：「我再也不會在泛舟旅行中感覺自己是最弱的人了。」這就是讓我去健身房的原因。
And I focused my type-A personality on going to all the exercise classes at the gym.
我把我的 A 型人格專注在去健身房的所有運動課程上。
I went to kickbox, dance, yoga, step class, and at first it was really hard.
我去上拳擊、舞蹈、瑜伽、階梯課程，一開始真的很難。
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.
但我注意到的是，每次我嘗試的流汗運動後，我都有這種很棒的情緒提升和能量提升。
And that's what kept me going back to the gym.
這就是讓我持續回到健身房的原因。
Well, I started feeling stronger.
嗯，我開始感覺更強壯了。
I started feeling better, I even lost that 25 pounds.
我開始感覺更好，我甚至減掉了那 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.
現在，快轉到這個規律運動計畫的一年半後，我注意到一些真正讓我坐起來注意的事情。
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.
我坐在桌前，寫研究補助申請，一個從未在我腦中出現過的想法閃過。
And that thought was, "Gee, grant-writing is going well today." And all the scientists -- yeah, all the scientists always laugh when I say that, because grant-writing never goes well.
那個想法是：「天啊，今天寫補助申請很順利。」所有科學家——是的，所有科學家聽到我這麼說總是會笑，因為寫補助申請從來都不順利。
It is so hard; you're always pulling your hair out, trying to come up with that million-dollar-winning idea.
這太難了；你總是在抓狂，試圖想出那個價值百萬美元的獲勝想法。
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.
但我意識到寫補助申請很順利，因為我能夠專注並維持注意力，比之前更長時間。
And my long-term memory -- what I was studying in my own lab -- seemed to be better in me.
我的長期記憶——我在自己實驗室研究的東西——在我身上似乎更好了。
And that's when I put it together.
就在那時我把一切串起來了。
Maybe all that exercise that I had included and added to my life was changing my brain.
也許我加入生活中的所有運動正在改變我的大腦。
Maybe I did an experiment on myself without even knowing it.
也許我在不知不覺中對自己做了一個實驗。
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.
所以作為一個好奇的神經科學家，我去查文獻，看看能找到什麼關於我們對運動對大腦影響的了解。
And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.
我發現的是一個令人興奮且不斷增長的文獻，基本上顯示了我在自己身上注意到的一切。
Better mood, better energy, better memory, better attention.
更好的情緒、更好的能量、更好的記憶、更好的注意力。
And the more I learned, the more I realized how powerful exercise was.
我學得越多，就越意識到運動有多強大。
Which eventually led me to the big decision to completely shift my research focus.
這最終讓我做出重大決定，完全轉換我的研究重點。
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
所以現在，在真正專注於這個問題幾年後，我得出了以下結論：運動是今天你能為大腦做的最具轉變性的事情
for the following three reasons.
有以下三個原因。
Number one: it has immediate effects on your brain.
第一：它對你的大腦有立即效果。
A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline.
你做的一次運動會立即增加神經傳導物質的水平，如多巴胺、血清素和去甲腎上腺素。
That is going to increase your mood right after that workout, exactly what I was feeling.
這會在運動後立即提升你的情緒，正是我感受到的。
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.
我的實驗室顯示，一次運動可以改善你轉換和專注注意力的能力，這種專注力的改善會持續至少兩小時。
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
最後，研究顯示一次運動會改善你的反應時間，這基本上意味著你會更快地接住那杯 Starbucks
that falls off the counter, which is very, very important.
從櫃檯掉下來的杯子，這非常重要。
But these immediate effects are transient, they help you right after.
但這些立即效果是短暫的，它們在之後立即幫助你。
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.
你必須做的是做我做的事，那就是改變你的運動習慣，增加你的心肺功能，以獲得持久的效果。
And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function.
這些效果是持久的，因為運動實際上改變了大腦的解剖結構、生理和功能。
Let's start with my favorite brain area, the hippocampus.
讓我們從我最喜歡的大腦區域開始，海馬迴。
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?
海馬迴——或者說運動實際上產生全新的腦細胞，海馬迴中的新腦細胞，實際上增加了它的體積，同時也改善了你的長期記憶，好嗎？
And that including in you and me.
這包括你和我。
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.
第二：神經科學研究中最常見的發現，看長期運動的效果，是改善依賴前額葉皮質的注意力功能。
You not only get better focus and attention, but the volume of the hippocampus increases as well.
你不僅獲得更好的專注力和注意力，海馬迴的體積也會增加。
And finally, you not only get immediate effects of mood with exercise but those last for a long time.
最後，你不僅通過運動獲得立即的情緒效果，而且這些效果會持續很長時間。
So you get long-lasting increases in those good mood neurotransmitters.
所以你會獲得那些好情緒神經傳導物質的持久增加。
But really, the most transformative thing that exercise will do is its protective effects on your brain.
但實際上，運動會做的最具轉變性的事情是它對大腦的保護效果。
Here you can think about the brain like a muscle.
這裡你可以把大腦想像成肌肉。
The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets.
你運動得越多，你的海馬迴和前額葉皮質就變得越大越強。
Why is that important?
為什麼這很重要？
Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging.
因為前額葉皮質和海馬迴是兩個最容易受到神經退行性疾病和正常老化認知衰退影響的區域。
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
所以通過一生中增加運動，你不會治癒失智症或阿茲海默症，但你要做的是創造
the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.
最強、最大的海馬迴和前額葉皮質，所以這些疾病需要更長時間才會真正產生影響。
You can think of exercise, therefore, as a supercharged 401K for your brain, OK?
因此，你可以把運動想像成大腦的超級 401K，好嗎？
And it's even better, because it's free.
而且更好的是，因為它是免費的。
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.
所以這是演講中每個人都會說的地方：「聽起來很有趣，Wendy，但我真的只想知道一件事。
And that is, just tell me the minimum amount of exercise I need to get all these changes." And so I'm going to tell you the answer to that question.
那就是，告訴我我需要多少最少的運動才能獲得所有這些改變。」所以我會告訴你這個問題的答案。
First, good news: you don't have to become a triathlete to get these effects.
首先，好消息：你不必成為鐵人三項運動員才能獲得這些效果。
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.
經驗法則是，你希望每週運動三到四次，每次至少 30 分鐘，而且你要做有氧運動。
That is, get your heart rate up.
也就是說，讓你的心率上升。
And the good news is, you don't have to go to the gym to get a very expensive gym membership.
好消息是，你不必去健身房辦非常昂貴的健身房會員。
Add an extra walk around the block in your power walk.
在你的快走中多繞一圈。
You see stairs -- take stairs.
你看到樓梯——走樓梯。
And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.
用力吸塵可以和你在健身房要上的有氧課程一樣好。
So I've gone from memory pioneer to exercise explorer.
所以我從記憶先驅變成了運動探索者。
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
從深入大腦最內部的運作，到試圖理解運動如何改善我們的大腦功能，我現在在實驗室的目標
is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes.
是超越我剛剛給你的經驗法則——每週三到四次，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
我想了解對你來說最佳的運動處方，根據你的年齡、你的體適能水平、你的遺傳背景，以最大化今天運動的效果
and also to improve your brain and protect your brain the best for the rest of your life.
同時也改善你的大腦，並在餘生中最好地保護你的大腦。
But it's one thing to talk about exercise, and it's another to do it.
但談論運動是一回事，做運動是另一回事。
So I'm going to invoke my power as a certified exercise instructor, to ask you all to stand up.
所以我將行使我作為認證運動教練的權力，請你們所有人都站起來。
We're going to do just one minute of exercise.
我們只做一分鐘的運動。
It's call-and-response, just do what I do, say what I say, and make sure you don't punch your neighbor, OK?
這是呼叫和回應，只要做我做的，說我說的，確保你不要打到你的鄰居，好嗎？
Five, six, seven, eight, it's right, left, right, left.
五、六、七、八，右、左、右、左。
And I say, I am strong now.
我說，我現在很強壯。
Audience: I am strong now.
觀眾：我現在很強壯。
Wendy Suzuki: Ladies, I am Wonder Woman-strong.
Wendy Suzuki：女士們，我像神力女超人一樣強壯。
Audience: I am Wonder Woman-strong.
觀眾：我像神力女超人一樣強壯。
New move -- uppercut, right and left.
新動作——上勾拳，右和左。
I am inspired now. You say it!
我現在受到啟發了。你說！
Audience: I am inspired now.
觀眾：我現在受到啟發了。
Last move -- pull it down, right and left, right and left.
最後一個動作——往下拉，右和左，右和左。
I say, I am on fire now! You say it.
我說，我現在火力全開！你說。
Audience: I am on fire now.
觀眾：我現在火力全開。
And done! OK, good job!
完成了！好，做得好！
I want to leave you with one last thought.
我想留給你最後一個想法。
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.
那就是，把運動帶入你的生活不僅會給你今天更快樂、更有保護的生活，還會保護你的大腦免受無法治癒的疾病。
And in this way it will change the trajectory of your life for the better.
這樣它會改變你的人生軌跡，變得更好。
點擊句子跳轉到對應位置
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?
如果我告訴你，有件事你現在就可以做，會對你的大腦產生立即、正面的好處，包括你的情緒和專注力？
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.
如果我告訴你，同樣的事情實際上可以持續很長時間，並保護你的大腦免受不同疾病的影響，比如憂鬱症、阿茲海默症或失智症。
Would you do it?
你會去做嗎？
I am talking about the powerful effects of physical activity.
我說的是體能活動的強大效果。
Simply moving your body, has immediate, long-lasting and protective benefits for your brain.
簡單地移動你的身體，對你的大腦有立即、持久和保護性的好處。
And that can last for the rest of your life.
這可以持續你的一生。
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,
所以今天我想做的是，告訴你一個故事，關於我如何運用我對神經科學的深入理解，作為一名神經科學教授，
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.
基本上是在自己身上做實驗，我發現了為什麼運動是今天你能為大腦做的最具轉變性的事情背後的科學。
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.
現在，作為一名神經科學家，我知道我們的大腦，就是現在在我們頭裡的東西，是人類已知最複雜的結構。
But it's one thing to talk about the brain, and it's another to see it.
但談論大腦是一回事，看到它是另一回事。
So here is a real preserved human brain.
所以這裡是一個真實的保存下來的人類大腦。
And it's going to illustrate two key areas that we are going to talk about today.
它將說明我們今天要談論的兩個關鍵區域。
The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality.
第一個是前額葉皮質，就在你額頭後面，對決策、專注、注意力和你的個性等至關重要。
The second key area is located in the temporal lobe, shown right here.
第二個關鍵區域位於顳葉，就在這裡顯示。
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
你的大腦有兩個顳葉，右邊和左邊，在顳葉深處有一個關鍵結構，對你的能力至關重要
to form and retain new long-term memories for facts and events.
形成和保留新的事實和事件的長期記憶。
And that structure is called the hippocampus.
這個結構叫做海馬迴。
So I've always been fascinated with the hippocampus.
所以我一直對海馬迴很著迷。
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,
怎麼可能一個只持續一瞬間的事件，比如你的初吻，或者你第一個孩子出生的那一刻，能形成一個改變你大腦的記憶，
that lasts an entire lifetime?
這個記憶能持續一生？
That's what I want to understand.
這就是我想理解的。
I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories.
我想開始記錄海馬迴中個別腦細胞的活動，當受試者正在形成新記憶時。
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.
基本上試圖解碼那些短暫的電活動爆發，這是神經元彼此溝通的方式，這些短暫的爆發如何讓我們形成新記憶，或者沒有。
But a few years ago, I did something very unusual in science.
但幾年前，我在科學上做了一件非常不尋常的事。
As a full professor of neural science, I decided to completely switch my research program.
作為神經科學的正式教授，我決定完全轉換我的研究計畫。
Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it.
因為我遇到了如此驚人的東西，有改變這麼多生命的潛力，我必須研究它。
I discovered and I experienced the brain-changing effects of exercise.
我發現並體驗了運動改變大腦的效果。
And I did it in a completely inadvertent way.
我完全是在無意中做到的。
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.
我實際上正處於我所有記憶工作的巔峰——數據不斷湧入，我在這個領域因為所有這些記憶工作而開始出名。
And it should have been going great. It was, scientifically.
這應該進行得很順利。從科學上來說，確實如此。
But when I stuck my head out of my lab door, I noticed something.
但當我把頭伸出實驗室門外時，我注意到一些事情。
I had no social life.
我沒有社交生活。
I spent too much time listening to those brain cells in a dark room, by myself.
我花了太多時間在黑暗的房間裡，獨自一人聽那些腦細胞。
I didn't move my body at all.
我完全沒有移動我的身體。
I had gained 25 pounds.
我胖了 25 磅。
And actually, it took me many years to realize it, I was actually miserable.
實際上，我花了很多年才意識到，我其實很痛苦。
And I shouldn't be miserable.
我不應該這麼痛苦。
And I went on a river-rafting trip -- by myself, because I had no social life.
我去了一次泛舟旅行——獨自一人，因為我沒有社交生活。
And I came back -- thinking, "Oh, my God, I was the weakest person on that trip." And I came back with a mission.
我回來後——想著：「天啊，我是那次旅行中最弱的人。」我帶著一個使命回來了。
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.
我說：「我再也不會在泛舟旅行中感覺自己是最弱的人了。」這就是讓我去健身房的原因。
And I focused my type-A personality on going to all the exercise classes at the gym.
我把我的 A 型人格專注在去健身房的所有運動課程上。
I went to kickbox, dance, yoga, step class, and at first it was really hard.
我去上拳擊、舞蹈、瑜伽、階梯課程，一開始真的很難。
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.
但我注意到的是，每次我嘗試的流汗運動後，我都有這種很棒的情緒提升和能量提升。
And that's what kept me going back to the gym.
這就是讓我持續回到健身房的原因。
Well, I started feeling stronger.
嗯，我開始感覺更強壯了。
I started feeling better, I even lost that 25 pounds.
我開始感覺更好，我甚至減掉了那 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.
現在，快轉到這個規律運動計畫的一年半後，我注意到一些真正讓我坐起來注意的事情。
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.
我坐在桌前，寫研究補助申請，一個從未在我腦中出現過的想法閃過。
And that thought was, "Gee, grant-writing is going well today." And all the scientists -- yeah, all the scientists always laugh when I say that, because grant-writing never goes well.
那個想法是：「天啊，今天寫補助申請很順利。」所有科學家——是的，所有科學家聽到我這麼說總是會笑，因為寫補助申請從來都不順利。
It is so hard; you're always pulling your hair out, trying to come up with that million-dollar-winning idea.
這太難了；你總是在抓狂，試圖想出那個價值百萬美元的獲勝想法。
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.
但我意識到寫補助申請很順利，因為我能夠專注並維持注意力，比之前更長時間。
And my long-term memory -- what I was studying in my own lab -- seemed to be better in me.
我的長期記憶——我在自己實驗室研究的東西——在我身上似乎更好了。
And that's when I put it together.
就在那時我把一切串起來了。
Maybe all that exercise that I had included and added to my life was changing my brain.
也許我加入生活中的所有運動正在改變我的大腦。
Maybe I did an experiment on myself without even knowing it.
也許我在不知不覺中對自己做了一個實驗。
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.
所以作為一個好奇的神經科學家，我去查文獻，看看能找到什麼關於我們對運動對大腦影響的了解。
And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.
我發現的是一個令人興奮且不斷增長的文獻，基本上顯示了我在自己身上注意到的一切。
Better mood, better energy, better memory, better attention.
更好的情緒、更好的能量、更好的記憶、更好的注意力。
And the more I learned, the more I realized how powerful exercise was.
我學得越多，就越意識到運動有多強大。
Which eventually led me to the big decision to completely shift my research focus.
這最終讓我做出重大決定，完全轉換我的研究重點。
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
所以現在，在真正專注於這個問題幾年後，我得出了以下結論：運動是今天你能為大腦做的最具轉變性的事情
for the following three reasons.
有以下三個原因。
Number one: it has immediate effects on your brain.
第一：它對你的大腦有立即效果。
A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline.
你做的一次運動會立即增加神經傳導物質的水平，如多巴胺、血清素和去甲腎上腺素。
That is going to increase your mood right after that workout, exactly what I was feeling.
這會在運動後立即提升你的情緒，正是我感受到的。
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.
我的實驗室顯示，一次運動可以改善你轉換和專注注意力的能力，這種專注力的改善會持續至少兩小時。
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
最後，研究顯示一次運動會改善你的反應時間，這基本上意味著你會更快地接住那杯 Starbucks
that falls off the counter, which is very, very important.
從櫃檯掉下來的杯子，這非常重要。
But these immediate effects are transient, they help you right after.
但這些立即效果是短暫的，它們在之後立即幫助你。
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.
你必須做的是做我做的事，那就是改變你的運動習慣，增加你的心肺功能，以獲得持久的效果。
And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function.
這些效果是持久的，因為運動實際上改變了大腦的解剖結構、生理和功能。
Let's start with my favorite brain area, the hippocampus.
讓我們從我最喜歡的大腦區域開始，海馬迴。
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?
海馬迴——或者說運動實際上產生全新的腦細胞，海馬迴中的新腦細胞，實際上增加了它的體積，同時也改善了你的長期記憶，好嗎？
And that including in you and me.
這包括你和我。
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.
第二：神經科學研究中最常見的發現，看長期運動的效果，是改善依賴前額葉皮質的注意力功能。
You not only get better focus and attention, but the volume of the hippocampus increases as well.
你不僅獲得更好的專注力和注意力，海馬迴的體積也會增加。
And finally, you not only get immediate effects of mood with exercise but those last for a long time.
最後，你不僅通過運動獲得立即的情緒效果，而且這些效果會持續很長時間。
So you get long-lasting increases in those good mood neurotransmitters.
所以你會獲得那些好情緒神經傳導物質的持久增加。
But really, the most transformative thing that exercise will do is its protective effects on your brain.
但實際上，運動會做的最具轉變性的事情是它對大腦的保護效果。
Here you can think about the brain like a muscle.
這裡你可以把大腦想像成肌肉。
The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets.
你運動得越多，你的海馬迴和前額葉皮質就變得越大越強。
Why is that important?
為什麼這很重要？
Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging.
因為前額葉皮質和海馬迴是兩個最容易受到神經退行性疾病和正常老化認知衰退影響的區域。
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
所以通過一生中增加運動，你不會治癒失智症或阿茲海默症，但你要做的是創造
the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.
最強、最大的海馬迴和前額葉皮質，所以這些疾病需要更長時間才會真正產生影響。
You can think of exercise, therefore, as a supercharged 401K for your brain, OK?
因此，你可以把運動想像成大腦的超級 401K，好嗎？
And it's even better, because it's free.
而且更好的是，因為它是免費的。
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.
所以這是演講中每個人都會說的地方：「聽起來很有趣，Wendy，但我真的只想知道一件事。
And that is, just tell me the minimum amount of exercise I need to get all these changes." And so I'm going to tell you the answer to that question.
那就是，告訴我我需要多少最少的運動才能獲得所有這些改變。」所以我會告訴你這個問題的答案。
First, good news: you don't have to become a triathlete to get these effects.
首先，好消息：你不必成為鐵人三項運動員才能獲得這些效果。
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.
經驗法則是，你希望每週運動三到四次，每次至少 30 分鐘，而且你要做有氧運動。
That is, get your heart rate up.
也就是說，讓你的心率上升。
And the good news is, you don't have to go to the gym to get a very expensive gym membership.
好消息是，你不必去健身房辦非常昂貴的健身房會員。
Add an extra walk around the block in your power walk.
在你的快走中多繞一圈。
You see stairs -- take stairs.
你看到樓梯——走樓梯。
And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.
用力吸塵可以和你在健身房要上的有氧課程一樣好。
So I've gone from memory pioneer to exercise explorer.
所以我從記憶先驅變成了運動探索者。
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
從深入大腦最內部的運作，到試圖理解運動如何改善我們的大腦功能，我現在在實驗室的目標
is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes.
是超越我剛剛給你的經驗法則——每週三到四次，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
我想了解對你來說最佳的運動處方，根據你的年齡、你的體適能水平、你的遺傳背景，以最大化今天運動的效果
and also to improve your brain and protect your brain the best for the rest of your life.
同時也改善你的大腦，並在餘生中最好地保護你的大腦。
But it's one thing to talk about exercise, and it's another to do it.
但談論運動是一回事，做運動是另一回事。
So I'm going to invoke my power as a certified exercise instructor, to ask you all to stand up.
所以我將行使我作為認證運動教練的權力，請你們所有人都站起來。
We're going to do just one minute of exercise.
我們只做一分鐘的運動。
It's call-and-response, just do what I do, say what I say, and make sure you don't punch your neighbor, OK?
這是呼叫和回應，只要做我做的，說我說的，確保你不要打到你的鄰居，好嗎？
Five, six, seven, eight, it's right, left, right, left.
五、六、七、八，右、左、右、左。
And I say, I am strong now.
我說，我現在很強壯。
Audience: I am strong now.
觀眾：我現在很強壯。
Wendy Suzuki: Ladies, I am Wonder Woman-strong.
Wendy Suzuki：女士們，我像神力女超人一樣強壯。
Audience: I am Wonder Woman-strong.
觀眾：我像神力女超人一樣強壯。
New move -- uppercut, right and left.
新動作——上勾拳，右和左。
I am inspired now. You say it!
我現在受到啟發了。你說！
Audience: I am inspired now.
觀眾：我現在受到啟發了。
Last move -- pull it down, right and left, right and left.
最後一個動作——往下拉，右和左，右和左。
I say, I am on fire now! You say it.
我說，我現在火力全開！你說。
Audience: I am on fire now.
觀眾：我現在火力全開。
And done! OK, good job!
完成了！好，做得好！
I want to leave you with one last thought.
我想留給你最後一個想法。
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.
那就是，把運動帶入你的生活不僅會給你今天更快樂、更有保護的生活，還會保護你的大腦免受無法治癒的疾病。
And in this way it will change the trajectory of your life for the better.
這樣它會改變你的人生軌跡，變得更好。