運(yùn)動(dòng)吧，哪怕一點(diǎn)點(diǎn)也是好的

No matter how you choose to get it, exercise has plenty of benefits. It helps reduce your risk of several conditions, including high blood pressure, stroke, type 2 diabetes, anxiety, and depression. It improves your sleep, boosts your mood and energy levels, and can help you lose weight (via Mayo Clinic). Exercise is also good for your brain. Exercise increases blood flow, which improves the integrity of the white matter in your brain. It also encourages neuroplasticity, per Cleveland Health Clinic. One study published in the journal Neurology showed that physical activity might help delay cognitive decline and dementia.

無論你選擇怎樣鍛煉，鍛煉都有很多好處。它有助于降低患多種疾病的風(fēng)險(xiǎn)，包括高血壓、中風(fēng)、2型糖尿病、焦慮和抑郁。它能改善你的睡眠，提升你的情緒和能量水平，并能幫助你減肥。鍛煉對(duì)你的大腦也有好處。運(yùn)動(dòng)可以增加血液流動(dòng)，從而改善大腦中白質(zhì)的完整性。據(jù)克利夫蘭健康診所介紹，它還能促進(jìn)神經(jīng)可塑性。發(fā)表在《神經(jīng)學(xué)》雜志上的一項(xiàng)研究表明，體育活動(dòng)可能有助于延緩認(rèn)知能力下降和癡呆癥。

Depending on your needs, you may require more or less exercise. The American Heart Association recommends that for general health, adults should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. You can reap even more benefits if you are active 300 minutes per week.

根據(jù)實(shí)際情況，你可能需要或多或少的鍛煉。美國心臟協(xié)會(huì)建議，為了整體健康，成年人每周應(yīng)進(jìn)行至少150分鐘的適度運(yùn)動(dòng)或75分鐘的劇烈運(yùn)動(dòng)。如果你每周能活動(dòng)300分鐘，可以收獲更多的好處。

While more exercise might sometimes seem good, that does not mean that a little is bad — especially when it comes to the effect exercise has on your brain. At least that is what one study published in Translational Sports Medicine showed. Researchers looked at data gathered from 2009 to 2019 and found that as little as two minutes of aerobic activity improved "attention, concentration, and learning and memory functions" in individuals aged 18 to 35. So, a quick set of jumping jacks or running in place before a task could help the brain learn and memorize certain things.

雖然多運(yùn)動(dòng)有時(shí)看起來是好的，但這并不意味著運(yùn)動(dòng)一點(diǎn)點(diǎn)就是壞的——尤其是當(dāng)涉及到運(yùn)動(dòng)對(duì)大腦的影響時(shí)。至少一項(xiàng)發(fā)表在《轉(zhuǎn)化運(yùn)動(dòng)醫(yī)學(xué)》(Translational Sports Medicine)上的研究表明了這一點(diǎn)。研究人員查看了2009年至2019年收集的數(shù)據(jù)，發(fā)現(xiàn)在18歲至35歲的人群中，只需兩分鐘的有氧運(yùn)動(dòng)就能提高“注意力、注意力、學(xué)習(xí)和記憶功能”。因此，在一項(xiàng)任務(wù)之前進(jìn)行一組開合跳或原地跑可以幫助大腦學(xué)習(xí)和記憶某些東西。

But the benefits of exercise for the brain are not limited to the young. A study published in Science Direct revealed how just one 20-minute session of exercise increased cognitive function and memory in adults aged 60 to 80 (per Science Daily). Regular exercise may also increase the volume of the prefrontal and temporal cortex areas of the brain, which are associated with thinking and memory, per Harvard Health.

但是鍛煉對(duì)大腦的好處并不局限于年輕人。發(fā)表在《科學(xué)導(dǎo)報(bào)》上的一項(xiàng)研究，具體揭示了一次20分鐘的鍛煉是如何提高60至80歲成年人的認(rèn)知功能和記憶力的(見每日科學(xué)報(bào)道)。據(jù)《哈佛健康》雜志報(bào)道，經(jīng)常鍛煉還可以增加大腦前額葉和顳葉皮層區(qū)域的體積，這兩個(gè)區(qū)域與思考和記憶有關(guān)。