in this box is a real preserved human brain named Betty and I think you should hold it oh my God it's wet and now we're

這個盒子裡是一顆真實保存的人腦，叫 Betty，我覺得你該拿一下——天啊，濕濕的——現在我們

going to go through all the tools and tricks to make your brain as healthy as it could be are you ready Wendy Suzuki the neuroscientist and professor at New

要講所有讓大腦盡可能健康的方法和技巧，你準備好了嗎？Wendy Suzuki，神經科學家、紐約

York University whose firsthand research on the brain is helping to improve memory learning and higher cognitive abilities in humans let me start with exercise all the research shows the more

大學教授，她對大腦的第一手研究正在幫助人類改善記憶、學習和更高階認知能力。先從運動說起，研究一致顯示：越

you exercise the more change in your brain we notice every drop of sweat counted and the best kind of exercise that you can do is what about things

運動，大腦的變化越大，每一滴汗都算數。你能做的最好的運動是？那吃的喝的、酒精呢？地中海飲食可以，咖啡也行。我記憶力不太好，很多人都有同感，但有四

that we consume food drink and alcohol if it's on the meditarranean diet go ahead coffee and then my memory is not great most people feel that but there's four

件事可以讓記憶更牢。第一：朋友少，大腦真的會萎縮嗎？會，孤獨會損害大腦。

things that you can do to make memories stick number one is is it true that if we have less friends then our brain will shrink yes loneliness damages the brain

能從大腦看出一個人是否在戀愛嗎？能，這邊很多獎賞區會被激活。那是不是說如果我們不談戀愛，

can you say if someone's in love in the brain yes in the side here a lot of the reward areas are activated doesn't that mean then that if we don't fall in love

大腦裡「愛」的那部分會變小，以後會更難去愛？這是個好問題。Wendy，你有沒有大腦

the love part of my brain gets smaller and would that make it more difficult to love in the future that's a great question so Wendy do you have any brain

例行？當然有。每天早上我喜歡——然後我做的是保護大腦、對抗老化與

routines absolutely so every morning I like to oh and then I do the most powerful tool that you can do to protect your brain from aging and

神經退化疾病最有力的工具。我們剛突破六百萬訂閱，我和團隊想做一件從沒做過的事，

neurodegenerative disease states which is we've just hit 6 million subscribers on the D Co um so me and my team would like to do something we've never done before

小小感謝大家，我們叫它「訂閱抽獎」，規則是：本月每集我們會隨機抽三位

as little thank you and we're calling it The dire of coo subscriber raffle and here is how it works every episode this month we're going to pick three current

現有訂閱者，一位送一千元禮券、一位送來現場看我們團隊幕後錄製的票、

subscribers at random and we'll send one of you a 1,000 voucher one of you tickets to come and watch the D SE behind the scenes live with our team and

一位可以和我通十分鐘電話聊你想聊的。有訂閱就有抽獎資格，由衷感謝

one of you will have a 10-minute phone call with me to discuss whatever you want to talk about if you're a subscriber you're in the raffle thank

大家讓我和團隊能做我們這麼愛做的事，這是我人生最大的榮幸，希望

you from the bottom of my heart for allowing me to do something that me and my team love doing so much it is the greatest honor of my lifetime and I hope

能一直做下去。進入正題：你剛說你的工作很大一部分是確保

it I hope it continues uh off into the Future Let's get to the episode you just said to me that much of your work is focused on making sure

大家有大而肥、蓬鬆的大腦。對，為什麼重要？因為大而蓬鬆的大腦就是健康的大腦，我第一本書

people have big fat fluffy brains yes why does that matter it matters because a big fat fluffy brain brain is a healthy brain and my whole first book

《健康大腦，快樂人生》就是講我怎麼用神經科學、心理學的工具、技巧和魔法讓大腦運作得更好，我那時

healthy brain happy life was about how I learned to use all the tools and tricks and magic of neuroscience and psychology to make my brain work better and I so

非常需要。我人生變好了、更快樂了，健康的大而蓬鬆的大腦是一條通往快樂的路。你

needed it at that moment my life got better I got happier it is a pathway to a happy life I think having a very healthy big fat fluffy brain do you

覺得大家有意識到那顆大腦的重要性嗎？沒有，我覺得大家一直忽略，那也是我

think people appreciate the importance of that that brain no I think they ignore it all the time and I think that is part of my uh

想傳達的訊息之一：人腦——就是你現在頭裡那顆——是人類已知最複雜的結構，不是

part of my message to everybody that that the human brain that is the one in your head right now is the most complex structure known to human kind not

愛因斯坦的腦、不是居里夫人的腦，而是你頭裡那顆。想到這點，你會更欣賞自己正在做的所有

Einstein's brain not Marie K's brain but the one in your head and when you think about that it gives you more of a self appreciation of all of the computations

運算：讓我能看見你、欣賞你的臉、下次再見時記得你的臉；當我去 Diary of a CEO 播客

that is taking for me to see you and appreciate your face and be able to remember your face next time I see you when I go to my diary of a CEO podcast

選一集來聽，這一切都是如此複雜的結構，你會更欣賞自己的大腦運作。我覺得這很

and and choose an episode all of that is is such a complex structure um you start to appreciate your own kind of brain functioning more I think that's a very

重要。為什麼我們不欣賞自己的大腦？我們欣賞很多別的東西。對，我們花很多時間在

important thing to do why don't we appreciate our brains because we appreciate a lot of other things yeah we spend a lot of time on our like our

肌肉、腹肌上。對，我覺得那是很好的類比，我的一部分目標是把焦點從某些身體

muscles yeah our ABS yeah I think that that's a great analogy and part of my goal is to kind of shift the focus from focusing on certain body

部位轉到大腦在為我們做什麼、能為我們做什麼，以及我們能怎麼改變環境來達到大而蓬鬆的

parts to focusing on what our brain is doing for us what it can do for us and what we can do to change your environments to get to that big fat

大腦、讓它健康、快樂、成長。如果我達成大而蓬鬆的大腦，我的人生會有什麼不同？我是

fluffy brain to get it healthy to get it happy to get it growing if I achieve a big fat fluffy brain how would my life be different I'm

說我，Steve Bartlett，播客主、創業者，有朋友、女友、家人。如果我能讓大腦大而蓬鬆，我會怎樣不一樣？

saying me Steve Bart I'm I'm a podcaster I'm I'm an entrepreneur relationships I've Got Friends girlfriend family how would I show up differently if I was

好，先從我們知道對冥想和

able to make my brain big fat and fluffy yeah so uh let me start with the two areas that we know respond really really well to things like meditation and

運動反應特別好的兩個腦區說起。這兩個腦區是：海馬體，對長期記憶至關重要——形成和保留新的長期記憶、事實與事件；第二個腦區是你

exercise those two brain areas are the hippocampus critical for long-term memory your ability to form and retain new long-term memories and for facts and events and the second brain area is your

的前額葉皮層，在額頭正後方，對轉換和集中注意力至關重要，也影響人格、決策。你能在模型上指給我看嗎？

prefrontal cortex right behind your forehead critical for your ability to shift and focus attention um it's important for your personality for decision making can you show me on there

你帶了——你帶了真人腦？你還帶了腦模型。我帶了腦模型，我們先

there's a you brought absolutely I brought a human brain you have bring that you have a model of a brain as well I have a model of the brain okay let's

看模型。這是人腦模型，有前部和後部，這前部在我們

start with the model of the brain so here is a model of the human brain so there's a front part and a back part this front part is right behind our

額頭正後方，是前額葉皮層，對轉換和集中注意力至關重要，也是大腦中對你

forehead that's the pre Al cortex critical for the ability to shift and focus attention also a part of the brain that is very responsive to what you

帶入生活的東西非常敏感的部分。運動其實很幫助前額葉皮層，冥想則幫助前額葉皮層的 10 區，就在最前面這裡。第二個腦

bring into your life exercise actually really helps the prefrontal cortex meditation helps area 10 of the prefrontal cortex which is right in the very front right here the second brain

區是當你讓大腦變大、變肥、變蓬鬆時會受益的結構，叫海馬體，在這

area that you will benefit from when you make your brain big and fat and fluffy is a structure called the hippocampus which is which is very deep in this

葉深處、就在這裡，是顳葉。海馬體（hippocampus）意思是海馬，對形成和保留新的長期

lobe deep in this lobe right here which is the temporal lobe the hippocampus hippocampus means seahorse and the hippocampus is critical for your ability to to form and retain new long-term

記憶、事實與事件至關重要。左邊一個、右邊一個。所以對你這位超級播客主，你需要做什麼？你需要記得

memories for facts and events you have one on the right and you have one on the left so for you Superstar podcaster what do you need to do you need to remember

、回到那些東西，那是你的前額葉皮層和海馬體一起在為你做的事。所以我認為

come back to those things that is a combination of what your prefrontal cortex is doing for you and your hippocampus is doing for you so I submit

當你做這些神經科學已知會讓前額葉皮層和海馬體變大、變肥、變蓬鬆的事，你

that you when you do these things that we know from Neuroscience it are going to make your prefrontal cortex and your hippocampus big and fat and fluffy you

做播客會更好。我當院長、當神經科學教授、在課堂上教書也會更好，課堂就是

will be better at doing your job as a podcaster I am better as a dean and a professor of Neuroscience and and teaching in class for example is where

我最常用到前額葉皮層和海馬體的地方。我們大多數人都能從讓大腦變大、變肥、變蓬鬆的事中受益。你人生中有沒有

I'm using my prefrontal cortex in my hippocampus the most most of us would benefit from these things that make our brains big and fat and fluffy was there

一個頓悟或啟示，讓你對大腦如此熱情？有，絕對有。

a point in your life where you had a personal Epiphany or Revelation about the brain that made you so passionate about the subject absolutely absolutely

故事從我在紐約大學爭取終身教職時開始，要六年，你有六年證明自己是

so this story starts when I was in the middle of getting tenure um at New York University so it takes six years uh you have six years to P prove yourself as a

科學家、做出開創性成果，不然就解聘，沒什麼壓力。我決定只工作工作

scientist and do something groundbreaking and if you don't you're fired so no big deal no pressure there and I decided to only just work work

工作，沒什麼社交，就是工作，把自己全投入工作，後來 burnout 了，我決定

work work I didn't have a lot of social interactions I was just working and I just just threw myself into work and uh I was getting burnt out and um I decided

一個人去秘魯玩激流，因為沒朋友。去了激流，很美，我們在阿茲特克墓葬遺址露營，非常壯觀，但我發現我是這趟

to go on a river rafting trip to Peru by myself because I had no friends so i' go on the river rafting trip and and it's

最弱的人。兩週秘魯回來後我說：我再也不想在這種行程裡當最弱的那個。

great it's beautiful we're river rafting we're we're camping on Aztec burial sites and it is just spectacular um but I realized that I'm the weakest person

動起來、運動的感覺太好了，所以我決定去健身房，

on this trip and when I got back after this wonderful you know two weeks in Peru I said I never want to feel like the weakest person on a trip like that

繼續這種身體活動。不知怎麼就堅持下來了。我之前完全沒運動，開始規律去健身房後

again and it was so great to to be moving and to be exercising so I decided I'm going to go to the gym and I'm going

我發現秘魯激流那兩週每天的好心情一直跟著我。我實驗室的人大概都覺得我開始健身後好相處多了，

to continue this physical activity at the gym and somehow it stuck I had I had let myself go not no exercise at all and when I started going to the gym

我開始注意到不只是變壯、感覺更好，運動帶來的情緒提升非常

regularly I noticed that that great mood that I found in Peru every day during the river rafting trip stayed with me I think everybody in my lab loved it when

強。然後有一天——你問的啟示——有一天我坐在辦公室寫計畫，通常

I was going to the gym and I started to notice not only I got stronger I was feeling better that mood boost that I got from physical activity was so

是常做的事，但通常寫到抓狂，很難、競爭很激烈，我在和

powerful but then one day this you asked me about this Revelation I had it was one day I was sitting in my office riding a grant which is usually

諾貝爾得主搶同一筆錢。我腦中閃過一個念頭：今天寫得挺順的，我從來沒有過那種念頭

something that I have to do very regularly but usually something that I'm pulling my hair out it's so hard it's very competitive I'm competing against

，在 NYU 五年寫計畫從來沒有。我就想：也許只是今天狀態好？但我發現寫作似乎

Nobel laurates for the same pot of money and I had this thought that went through my mind which was gosh writing went well today I I'd never had that thought

一段時間以來有在變好，我回想時有注意到。我生活中唯一改變的就是規律運動，靈感來自秘魯那趟。

before ever in my I'd been there for five years at at NYU writing grants and so um I um I thought oh maybe maybe I'm

我是神經科學家，就去查文獻：運動到底在做什麼？當時——大概十、十五年前——顯示

just having a good day I'm feeling good but I realized that the um the writing seemed to have been getting a little bit better over time I had noticed it a

運動能改善情緒、運動真的讓記憶運作得更好、運動改善前額葉皮層功能。我

little bit if I think about it and the only thing I had changed in my life was regular physical activity inspired by that trip to Peru

想：太驚人了。但故事最後是：這一切發生的時候，就在我意識到寫作變好、也許是運動的那天之後，

and so I'm a neuroscientist I went to the literature and I asked well what do we know right now about what exactly exercise is doing and it showed at that

我媽打來說我爸身體不好，他

moment in time about 10 15 years ago that exercise can improve your mood exercise actually makes your memory work better and exercise improves the function of your prefrontal cortex and I

從每天下午去了二十年的咖啡店開車回家時迷路了。海馬體——對記憶至關重要的結構——對空間記憶特別重要，作為海馬體專家，我知道那是

thought wow that that is amazing but the last part of the story was was that when all of this was going on this was after this day of realizing

失智的徵兆，可能是阿茲海默。但當我和我爸談、當然也帶他去看神經科時，我發現

gosh something's you know my writing is better and um maybe it's exercise um I got a call from my mom who said that my father wasn't feeling well and that he

在我身上似乎在變好的——記憶、專注——在他身上完全、非常突然地惡化了，記憶很差、無法

had gotten lost driving back from the coffee shop that he drove to every day every afternoon for the last 20 years and the hippocampus that structure

專注，他也很憂鬱，因為他察覺得到自己記憶多差。我身上看到的運動對

critical for memory is particularly important important for spatial memory and as an expert in the hippocampus as I am I knew that that was a Telltale sign

大腦功能的影響，加上看著我爸經歷——後來確診是阿茲海默——認知功能急遽

of dementia and maybe Alzheimer's dementia but as I talked to my father and of course we went and got him a neurology appointment I saw that

衰退，讓我覺得運動的力量需要被更深入探索，而且由我來做。我早上醒來都在想：我們能、我能做什麼來更了解運動如何

everything that seemed to be improving in me that is memory Focus completely and very very suddenly uh diminished in him his memory was terrible he couldn't

不只為我、也為學生——他們能學得更好嗎？能幫助——也許不是我爸，那時我不確定運動能否幫我爸——但隨著年齡增長，那就是我的啟示，讓我

focus he was also very depressed because he could notice how poor his memory was and I think those things together what I was noticing in myself about the

把研究重心從記憶功能轉向

physical effects of U the effects of physical activity on my own brain function and seeing my father go through which what uh what was a really

理解運動對大腦的影響。這一切都根植於一個曾經不被當成事實的觀念：我們的大腦

precipitous loss of his cognitive functions that turned out to be Alzheimer's dementia made me think that the power of physical activity needed to be explored

會改變形狀。對，大腦可塑性。我幾年前才真正學到，因為我像很多人一樣沒

more deeply and by me I I was waking up in the morning thinking about what can we what can I do to better understand how physical activity could be used not

意識到像肌肉一樣，大腦會根據我做的事改變形狀。對，還有我攝取的。對。有什麼證據或研究

just for me for my students can they study better can they learn better can it help maybe not my father I wasn't sure whether exercise could help my

證明大腦會改變形狀？這是個好問題。讓我回到 UC Berkeley 大一第一天，

father at that point but as people age that was the Revelation that I had that made me actually switch my research Focus from memory function to

我走進教室，當時不知道，那是發現大腦可塑性的教授的課，她叫 Marian Diamond，

understanding the effects of physical activity on the brain all of this is rooted in a fact that was once not considered a fact which is the idea that our brains

她是 UC Berkeley 第一位神經解剖學女博士。我八〇年代上大學時走進她的教室，但她

can change shape yes yeah this idea of brain plasticity I only really learned about this a couple of years ago because I think I like many people didn't

是在六〇年代末發現的，當時大家認為成人大腦完全不會變，完全沒有證據。

realize that like muscles my brain changes shape based on what I do yes and also what I consume yes I guess yes what is the evidence or the studies that we

當時是這樣。她覺得：我不信，我們做個簡單實驗，看兩

have that proves our brains do change shape yeah that's such a great question and uh it takes me back to the first day of my freshman year at UC Berkeley when

組隨機分組的老鼠：一組住在他們所謂的「豐富環境」裡。豐富環境是什麼？對她來說就是一個鼠籠，滿是

I walked into the classroom I didn't know it at the time but the classroom of the professor that discovered brain plasticity her name is Marian diamond

常換的玩具、很多其他老鼠一起玩、很多活動，我把它想成

and she uh was the very first female PhD in neuroanatomy that UC Berkeley ever gave um I walked into her classroom in the 80s when I went to college but she

老鼠的迪士尼樂園。她把那些老鼠的腦和養在鞋盒般小環境裡的老鼠比，它們有免費

discovered this in the late 1960s um when it was thought as you said that the adult brain can't change at all there's absolutely no evidence for it

食物和水，想吃多少喝多少都有，但可能只有另一隻老鼠、沒有玩具。如果成鼠大腦不變，兩組

and that was true at the time she thought I don't think that's true let's let's do a simple experiment let's try and um uh look at the effects in two

同年齡、都是成鼠，迪士尼鼠籠養大的腦和鞋盒養大的腦應該完全沒差。但她發現迪士尼鼠籠養大的老鼠，大腦外層——

randomly grouped set of rats one that lives in what they would consider an enriched environment what would be an enriched environment well for her it was a rat cage full of

我指模型這裡的外層，叫皮層——其實變厚了。她是神經解剖學家，證明這層外皮真的會長。什麼意思？那裡有更多突觸連結，不是全腦，是某些腦

toys that got changed out all the time lots of other rats to play with and um lots of lots of activity I think of it

區。視覺皮層區在迪士尼鼠籠裡視覺刺激多很多，運動區變厚，

as the Disney World of rat cages and she compared the brains of those rats to rats that she raised in kind of a shoe box a smaller environment they got free

體感、觸覺區變厚，因為它們用更複雜的方式和觸覺系統互動。那是第一次

food and water all the food and water they could eat and drink but maybe only one other rat and no toys now if the adult brat they were all the same age

證明成人大腦可以改變、而且會讓大腦皮層真的長大。現在我們知道迪士尼鼠籠裡到底是什麼在起作用？

they were adults if the if the adult brain didn't change then there should be absolutely no difference between the brains raised in Disney World and the

玩具嗎？我們都該玩玩具嗎？後來研究顯示，光給老鼠一個

brains raised in the shoe box but she found that the the brains of those rats raised in the Disney World of rat cages the outer covering of the brain the

跑輪，就能得到幾乎一樣的效果。運動在做這一切，有潛力在鼠腦、現在在人腦裡改變這一切。他們不是

outside of the brain here uh I'm pointing to the outside of this brain model here called the cortex it was actually thicker she was she was a

在倫敦計程車司機身上發現類似的嗎？我常聽說，不確定是真是謠言。不，是真的，

neuroanatomist and she showed that the thickness of this outer covering actually grew what does that mean there were more synaptic connections there in not in the whole brain in certain brain

那是另一種大腦可塑性，我們都會做、我學生希望做得很好，就是學習。

areas that made sense the visual cortical area there was much more visual stimulation in the Disney World of rat cages the motor areas were thicker the

學習倫敦街道——倫敦計程車司機要通過那個著名考試得學多少條街我記不清了，

somata sensory the touch areas were thicker because they were interacting in a much more complex way with their Touch system and that was the first

但我記得他們要花四年準備，非常 intense。「the Knowledge」你要

demonstration the adult brain could change and that it would actually make the cortex of the brain grow and now we know what is it about the Disney World

學會從各大景點出發的所有合法路線才能成為認證倫敦計程車司機。我同事 Eleanor Maguire，

of rat cages you know um is it the toys should we all be playing with toys later study showed that you get almost identical effects just by giving rats a

UCL 神經科學教授，做的是：追蹤想當倫敦計程車司機的人在這四年「the Knowledge」考試期間，知道有一半會失敗、

running wheel physical activity is doing all of that has the potential to change all of that in the rodent brain and now in the human brain didn't they find

當不成。她在開始時測他們：記憶怎樣？海馬體多大？所有想當倫敦計程車司機的人開始前都一樣。她掃了

something similar with um London taxi drivers I always hear this I thought it was like a wasn't sure if it was true or like a rumor but no no no it's

他們的腦，也做了行為記憶測驗。然後一半退出、沒當成計程車司機，一半通過、成為認證倫敦計程車司機。現在再看：海馬體多大？

absolutely true that is a different form of brain plasticity which is something that we all do and my students do hopefully very well which is learning so

記憶多好？通過考試、成為倫敦計程車司機的人，海馬體後部——我們知道對

can learning the Streets of London which are I can't remember the the the number of different streets that London taxi cab drivers have have to learn to pass

後部就是往後腦那邊——海馬體是雪茄形的結構，從腦前到腦後，那後部在成功的倫敦

the famous test called the knowledge but I do remember that it takes them four years to study for this test it is intense uh um knowledge you have to

計程車司機身上明顯比失敗的人大，成功者的記憶也優於失敗的考生。所以那是強烈學習某一部分大腦——我們知道海馬體後部

learn all the lawful ways to get from all the big landmarks to be a certified London taxi cab driver and what uh my colleague El Eleanor Maguire uh

絕對參與空間學習——能改變實際結構和功能的例子。我們能改變多少？我現在三十一歲，

professor of neuroscience at University College London did is she followed w be London taxi cab drivers during their four years of the knowledge this test

如果我認真對待大腦健康， realistically 能有多大差別？我在想這

for London taxi cab drivers knowing that half of them were going to fail they they were not going to make it and so she tested them at the beginning and

值不值得。有沒有文獻、研究顯示：就算我現在三十、三十一歲才開始，

asked how is your memory uh and how big is your hippocampus identical for all all of the uh wannabe London taat cab drivers before they started she scanned

在我在乎的方面，未來人生會明顯不同？讓我說得很具體：答案絕對是會。先給你看一個六十五歲以上

their brains yeah she scanned their brains and she tested their memory okay behaviorally then they go through half of them drop out they don't become London tax cab

人群的研究結果：研究六十五歲以上的人，問未來六年得失智的機率取決於你

drivers and half of them become certified London taxic cab drivers after successfully learning all of this now let's see how big is your hippoc campus

現在的活動量——身體活動——他們用每週走幾次來測。如果你每週走路三次

and how good is your memory the people that passed the test and became London tat cab drivers the posterior part of their hippocampus which is the part we

或更多，未來五年得失智的機率低三成。所以少三成得失智，我

know is important for it with posterior is back towards the back of the head the posterior part of the hip of Campus which is kind of a cigar shaped

通過的人海馬體後部明顯比失敗的人大，成功者的記憶也優於失敗的考生。所以那是強烈學習某一腦區——我們知道海馬體後部

structure that goes from the front part of the brain to the back part of the brain that back part of the brain was significantly bigger in those London

絕對參與空間學習——能改變實際結構和功能的例子。我們能改變多少？我現在三十一歲。

successful London taxi cab drivers compared to the failed London taxi cab drivers and the memory of the successful London taxi cab drivers were now superior to the memory of the wannabe

如果我認真對待大腦健康， realistically 能有多大差別？我在想這

London TX cab drivers that failed so that is example of how intense learning in a particular part of the brain um uh we know the posterior hippocampus is

值不值得、值不值得在乎大腦。文獻、研究裡有沒有證據顯示：就算我現在三十、三十一歲才開始，

absolutely involved in spatial learning uh that can change the actual structure and the function how much of a difference can we make I'm 31 years old

在我在乎的方面，未來人生會明顯不同？讓我說得很具體：答案絕對是會。先給你看一個六十五歲以上

now yeah so if I got serious about my brain health yeah how much of a difference could I realistically see you know I'm trying to figure out if it's

人群的研究：研究六十五歲以上的人，問未來六年得失智的機率取決於你

worth it yeah if it's worth caring about my brain is is there any evidence within the literature within studies that have been done that show if I start now even

現在的活動量——身體活動——他們用每週走幾次來測。如果你每週走路三次

though I'm like 30 31 years old my life will be different in the future in the areas that I care about profoundly if I start caring about my

或更多，未來五年得失智的機率低三成。所以少三成得失智，我

brain let me be very very um um concrete here the answer is absolutely yes first I'm going to give you results of a study in people that are 65 and older so

爸是阿茲海默過世的，這讓我坐直注意。但讓你這位三十一歲的人更該坐直

studied people that are 6 65 and older and asked what is the probability of getting dementia in the next six years depending on the level of activity that

注意的是：更大的相關顯示，你一生中規律運動越久，越能

you have just right now physical activity physical activity and they measured it in how many walks you take per week and if you took three walks a

延後失智；一輩子越活躍，第一個研究顯示永遠不嫌晚，你可以現在開始規律走路。

week or more you were 30% less likely to develop Dementia in the next 5 years so ooh 30 % uh less likely to develop dementia my

每週三次或更多，未來五年得失智的機率低三成。所以少三成得失智，我

father passed away of Alzheimer's dementia that makes me sit up and take notice but the but the thing that should make you as a 31-year-old uh really sit

爸是阿茲海默過世的，這讓我坐直注意。但讓你這位三十一歲的人更該坐直

up and take notice is the larger correlations that show that the longer you have regular physical activity in your life the longer you're able to

注意的是：更大的相關顯示，你一生中規律運動越久，越能

Stave off dementia the more active you are over your lifetime um that first study shows that it's never too late to start you can start walking regularly

延後失智；一輩子越活躍，第一個研究顯示永遠不嫌晚，你可以現在開始規律走路。