【TED演讲】必看100场TED演讲合集 - 【TED演讲】爱运动的人更聪明，更健康！

视频全文转录（中英双语）

以下为完整中英双语转录，已加标点。英文在前，中文在后，逐段对照。

由 Groq Whisper 转录 → M2.7 B 方案整文标点 + 分段 → M2.7 段号保留翻译 → 逐段对照。

[段 1]

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, I am talking about the powerful effects of physical activity that is simply moving your body, has immediate, long-lasting, and protective benefits for your brain, and that can last for the rest of your life. 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 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 one thing to talk about the brain and it’s another to see it. So here is a real preserved human brain, and it’s going to illustrate two key areas that we’re 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.

[译文 1]

如果我告诉你，现在有一件事你可以做，它会对你的大脑产生即时的积极影响，包括改善你的情绪和专注力，你会相信吗？如果我告诉你，同样的事情实际上可以持续很长时间，保护你的大脑免受各种疾病的影响，如抑郁症、阿尔茨海默病或痴呆症，你会去做吗？是的，我说的就是体育运动的强大效果。仅仅是移动你的身体，就能对你的大脑产生即时的、持久的和保护性的益处，而且这种益处可以持续你的余生。那么我今天想要做的是，讲述一个故事：我如何利用自己作为神经科学教授对神经科学的深刻理解，实际上对自己进行了一项实验，在这个过程中我发现了一个科学原理——为什么运动是你今天能为大脑做的最具有变革性的事情。作为一名神经科学家，我知道我们的大脑——就是现在在我们头里的这个东西——是人类已知的、最复杂的结构。但谈论大脑是一回事，看到它又是另一回事。这里是一个真实保存的人类大脑，它将帮助我们说明今天要讨论的两个关键区域。第一个是前额叶皮质，就在你的额头后面，它对决策、专注力、注意力以及你的性格至关重要。

[段 2]

The second key area is located in the temporal lobe, shown right here. You have two temporal lobes on 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. 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. I wanted to start and record the activity of individual brain cells in the hippocampus as subjects who are 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. But a few years ago, I did something very unusual in science. As a full professor of neuroscience, 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. I discovered and I experienced the brain-changing effects of exercise. And I did it in a completely inadvertent way.

[译文 2]

第二个关键区域位于颞叶，就在这里。你大脑有两个颞叶，右边和左边，在颞叶深处有一个关键结构，对你形成和保持新的长期记忆能力至关重要，用于记忆事实和事件。这个结构叫做海马体。我一直对海马体着迷。一个只持续片刻的事件，比如你的初吻或你的第一个孩子出生的那一刻，怎么可能形成一个改变了你大脑的、持续整个一生的记忆？这就是我想要理解的。我想要开始记录海马体中单个脑细胞的活动，当受试者正在形成新记忆时，试图解码这些短暂的电活动爆发——这就是神经元相互交流的方式——这些短暂的爆发是如何让我们形成新记忆或者无法形成的。但是几年前，我在科学领域做了一件非常不寻常的事情。作为一名神经科学的全职教授，我决定完全改变我的研究项目，因为我遇到了一些令人惊叹的事情，它有改变如此多生活的潜力，我必须研究它。我发现并亲身体验了运动对大脑的改变作用。而且我是以一种完全意想不到的方式做到的。

[段 3]

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, 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 move my body at all I had gained 25 pounds and actually it took me many years to realize it was actually miserable And I shouldn be miserable And I went on a river rafting trip by myself because I had no social life. And I came back 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. 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. 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.

[译文 3]

实际上，当时我正在做记忆方面工作的巅峰时期。数据不断涌入。我在那个领域因为这些记忆工作开始有了名气，而且从科学角度来说，一切都很顺利。但是当我把头探出实验室的门时，我注意到了一些事情。我没有社交生活。我花了太多时间在黑暗的房间里独自倾听那些脑细胞，我根本不移动身体。我体重增加了25磅，而且实际上花了我很多年才意识到我其实很痛苦，我不应该这么痛苦。我独自去了一次漂流旅行，因为我没有社交生活。回来后我想，天哪，我是那次旅行中最虚弱的人。回来后我有了一个使命。我说，我再也不要让自己成为漂流旅行中最虚弱的人了。这就是让我去健身房的原因。我把A型人格的专注力放在了去健身房参加各种健身课程上。我什么都尝试了。拳击、舞蹈、瑜伽、有氧操。起初真的很难。但我注意到的是，在我尝试的每一次出汗的运动之后，我都有这种很棒的情绪提升和能量提升。

[段 4]

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. 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.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 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. Maybe all that exercise that had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it.

[译文 4]

这就是让我不断回到健身房的原因。我开始感觉更强壮了。我开始感觉更好了。我甚至减掉了那25磅。现在快进到坚持锻炼一年半后。我注意到了一些真正让我警觉的事情。我坐在办公桌前写研究经费申请，一个想法闪过我的脑海，这是以前从未有过的。我坐在办公桌前写研究经费申请，一个想法闪过我的脑海，这是以前从未有过的。那个想法是：嘿，今天写经费申请很顺利。当我说这句话时，科学家们总是会笑，因为写经费申请从来不会顺利。它太难了。你总是在绞尽脑汁想出那个赢得百万美元的想法。但我意识到写经费申请很顺利是因为我能够比以前更长时间地集中注意力并保持专注。而我的长期记忆——我在自己实验室里研究的东西——似乎在我身上变得更好了。就在那时我把这一切联系起来了。也许我加入到生活中所有的运动正在改变我的大脑。也许我在自己身上做了一个实验而自己甚至不知道。

[段 5]

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 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. 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 focused 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 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.

[译文 5]

所以，作为一个好奇的神经科学家，我去文献中查找关于运动对大脑影响的现有研究。我发现了一个令人兴奋的、不断增长的文献，它基本上展示了我在自己身上注意到的所有东西：更好的情绪、更好的能量、更好的记忆力、更好的注意力。我学得越多，就越意识到运动有多强大，这最终促使我做出了重大决定，彻底改变我的研究方向。所以，现在，在几年真正专注于这个问题之后，我得出以下结论：运动是你今天能为大脑做的最具有变革性的事情，原因如下：第一，它对你的大脑有即时的效果。你做的单次运动将立即增加神经递质的水平，如多巴胺、血清素和去甲肾上腺素。这会在运动后立即提升你的情绪，这正是我所感受到的。我的实验室表明，单次运动可以改善你转移和集中注意力的能力，而且这种集中能力的改善将持续至少两个小时。最后，研究表明，单次运动将改善你的反应时间，这意味着你将更快地接住从柜台上掉下来的那杯星巴克咖啡，这非常重要。但这些即时效果是短暂的。它们在之后帮助你。你必须做的是像我一样做的事情：改变你的锻炼计划，提高你的心肺功能，以获得持久的效果。

[段 6]

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. 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, okay? And that including in you and me. Number two, the most common finding in neuroscience studies looking at the effects of exercise, long-term exercise, is improved attention function dependent You not only get better focus and attention, but the volume of the hippocampus increases as well. 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. 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. 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 disorders. cognitive decline in aging. 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 the strongest, biggest hippocampus and prefrontal cortex, so it takes longer for these diseases to actually have an effect.

[译文 6]

这些效果是持久的，因为运动实际上改变了大脑的解剖结构、生理结构和功能。让我们从我最喜欢的大脑区域开始——海马体。运动实际上会在海马体中产生全新的脑细胞，全新的脑细胞实际上会增加其体积，同时改善你的长期记忆，好吗？这包括你和我在内。第二，在神经科学研究中观察运动效果的最常见发现是，长期运动可以改善依赖于注意力的功能。你不仅获得更好的专注力和注意力，而且海马体的体积也会增加。最后，你不仅在运动时获得情绪的即时效果，而且这些效果会持续很长时间，所以你会在那些良好的情绪神经递质方面获得持久的增加。但真正最具有变革性的事情是运动对你大脑的保护作用。在这里你可以把大脑想象成一块肌肉。你锻炼得越多，你的海马体和前额叶皮质就变得越大、越强。为什么这很重要？因为前额叶皮质和海马体是最容易受到神经退行性疾病和正常认知能力影响的两个区域，随着衰老会出现认知能力下降。所以通过一生的增加运动，你不会治愈痴呆症或阿尔茨海默病，但你要做的是创造最强大、最大的海马体和前额叶皮质，这样这些疾病需要更长的时间才能真正产生影响。

[段 7]

You can think of exercise, therefore, as a supercharged 401k for your brain, okay? And it’s even better because it’s free. So this is the point in the talk where everybody says, that sounds so interesting, Wendy, but I really only want to know one thing, 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. First, goodJust 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. 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. 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. So I have 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.

[译文 7]

所以你可以把运动想象成大脑的超级401k养老金，而且更好的是，它是免费的。在这个演讲的这个时候，大家都会说，温迪，听起来很有趣，但我只想知道一件事，就是告诉我达到所有这些变化所需的最小运动量。所以我要告诉你们这个问题的答案。首先，好消息是，你不需要成为铁人三项选手才能获得这些效果。经验法则是每周进行三到四次运动，每次至少30分钟，并且要做有氧运动。也就是说，让你的心跳加速。好消息是，你不必去健身房办理昂贵的会员卡。在快走时多绕一个街区。看到楼梯？走楼梯。强力吸尘可以和去健身房上的有氧运动课一样有效。所以我从记忆先驱变成了运动探索者，从深入研究大脑的内部运作，转向试图理解运动如何改善我们的大脑功能。

[段 8]

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. 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. But it’s one thing to talk about exercise, and it’s another to do it. So I going to invoke my power as a certified exercise instructor to ask you all to stand up We going to do just one minute of exercise It call and response Just do what I do say what I say and make sure you don’t punch your neighbor, okay? Music. Five, six, seven, eight. It’s right, left, right, left. And I say, I am strong now. Let’s hear you. Ladies, I am Wonder Woman Strong. Let’s hear you. New move, uppercut, right and left. I am inspired now. You say it. I am inspired now. Last move, pull it down, right and left, right and left. I say I am on fire now. You say it. I am on fire now. And done. Okay, good job. 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 productive 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.

[译文 8]

我目前在我的实验室里的目标是超越我刚才给出的经验法则——每周三到四次、每次30分钟。我想了解最适合你的运动处方，考虑到你的年龄、你的健身水平、你的遗传背景，以最大限度地发挥运动的效果。同时也为了今天改善你的大脑，并为你的余生最好地保护你的大脑。但说起来是一回事，做起来是另一回事。所以我要运用我作为认证健身教练的权力，请大家站起来。我们只做一分钟的运动。这叫问答互动。你跟着我做，跟着我说，确保不要打到旁边的人，好吗？音乐。5、6、7、8。右、左、右、左。我说，我现在很强壮。让我们听听你们的声音。女士们，我是神奇女侠，强壮。让我们听听你们的声音。新动作，上勾拳，右和左。我现在充满灵感。你们说。我现在充满灵感。最后一个动作，下拉，右和左，右和左。我说，我现在充满热情。你们说。我现在充满热情。完成了。好，做得很好。谢谢你。我想给你们留下最后一个想法，把运动融入你的生活，不仅会让你今天拥有更快乐、更有成效的生活，还能保护你的大脑免受无法治愈的疾病。这样，它将从根本上改变你的人生轨迹，使其变得更好。

[段 9]

Thank you very much. Thank you.

[译文 9]

非常感谢。谢谢。