it's hard to know where to start.

很難知道從哪裡開始。

One myth is that our ancestors

一個神話是，我們的祖先

were really incredibly strong.

真的是令人難以置信的強大。

That there's a trade-off between speed and strength.

速度和力量之間有一個權衡。

That it's normal to be less physically active

體育活動少是正常的。

as you get older.

隨著年齡的增長。

That there's a perfect type of exercise.

那就是有一種完美的運動類型。

Perfect amount of exercise.

完美的運動量。

It's become really clear to me

對我來說，這已經變得非常清楚

that a lot of people are exercised about exercise.

很多人都在鍛鍊身體。

So I wanted to write a book to try to debunk

所以我想寫一本書，試圖揭穿

a lot of myths about physical activity

很多關於體育活動的神話

and about exercise using the lenses

以及關於使用鏡頭的鍛鍊

of evolution and anthropology.

的進化和人類學。

If there's any one physical activity that humans

如果有任何一項人類的體育活動

evolved to do, it's to walk.

演變成做，是為了走。

Walking is the most fundamental basic form

走路是最根本的基本形式

of human physical activity.

的人類體育活動。

The average sort of hunter-gatherer will take

一般類型的狩獵採集者會把

10, 15,000 steps a day.

每天10，15，000步。

The average American before the pandemic

大流行之前的普通美國人

was taking something like 4,700 and something steps a day.

每天要走大約4700步左右。

Only about 20% of Americans get the very minimum levels

只有約20%的美國人得到了最基本的水準

of exercise that every health organization

每一個衛生機構都要有自己的鍛鍊方式

in the world thinks is the minimum for an adult-

世界上有很多人認為這是一個成年人的最低標準。

which is 150 minutes a week.

也就是每週150分鐘。

So 80% of us really struggle

是以，我們80%的人真的很掙扎

and fail to get very basic amounts of exercise,

並且未能獲得非常基本的運動量。

but almost everyone says

但幾乎所有人都說

that they want to get enough exercise.

他們希望得到足夠的鍛鍊。

We live in a world where we no longer have to be

我們生活在這個世界上，我們不再需要

physically active.

身體力行。

We now, in a very strange way, have to choose

我們現在，以一種非常奇怪的方式，不得不選擇

to be physically active, and that's not so easy

鍛鍊身體，而這並不容易

'cause there were no ellipticals

因為沒有橢圓機

and other kinds of machines back in the Stone Age.

和其他種類的機器回到石器時代。

If you wanna get your heart rate up

如果你想讓你的心率上升

you probably were running.

你可能正在運行。

And one of the biggest myths

而最大的迷思之一是

about running is that it'll destroy your knees.

關於跑步，它將破壞你的膝蓋。

There's tons and tons of studies, more than a dozen

有成噸成噸的研究，有十幾項

randomized, controlled-perspective, gold standard studies,

隨機、對照-前瞻性、金標準研究。

which show that people who run more are not more likely

這表明，多跑的人並不更有可能

to get arthritis.

以獲得關節炎。

In fact, lots of research shows

事實上，很多研究表明

that physical activities like running

諸如跑步等體育活動

actually cause your joints to repair themselves

實際上導致你的關節自我修復

and to stay healthy.

並保持健康。

The other kinds of running injuries-

其他類型的跑步傷害--

I think that a lot of them are caused

我認為其中很多是由以下原因造成的

because we don't learn how to run properly anymore.

因為我們不再學習如何正確地跑步了。

I think running is a skill

我認為跑步是一種技能

like swimming or throwing or, you know,

像游泳或投擲或，你知道。

all kinds of other things that we do.

我們所做的各種其他事情。

And the other thing is that when people run

而另一件事是，當人們運行

in other cultures, especially in the Stone Age,

在其他文化中，特別是在石器時代。

you know, they didn't run every day,

你知道，他們並不是每天都在跑。

and they weren't running on a regular basis,

而且他們並沒有定期運行。

and they'd probably go running maybe once a week

而且他們可能每週都會去跑步一次

or something like that.

或類似的東西。

So the idea that you go running five, six times a week

是以，你每週去跑五、六次的想法

for long distances on pavement, etc.,

在人行道上的長距離行駛，等等。

these are all kinda weird, strange Western things,

這些都是有點奇怪的，奇怪的西方事物。

and there's nothing necessarily wrong with them

而且他們也沒有什麼必然的錯誤

but you have to learn how to do it properly.

但你必須學會如何正確地做。

And you have to build up enough strength

而且你必須建立起足夠的力量

and learn the skills of running

並學習運行的技巧

but let's not scare people off running.

但我們不要把人們嚇跑了。

I think the most pernicious, the most serious,

我認為最有害的，最嚴重的。

the most problematic, the most concerning way

最有問題，最令人擔憂的方式

in which we think about exercise in the Western world

我們在西方世界思考運動問題的方式

is that as people get older

是，隨著人們年齡的增長

it's kind of normal to be less physically active.

體力活動減少是一種正常現象。

Americans, as we get older,

美國人，隨著我們年齡的增長。

know that strength declines rapidly.

知道實力迅速下降。

By the time people in their 60s and 70s,

到了60多歲和70多歲的人的時候。

they're pretty frail,

他們是相當虛弱的。

but hunter-gatherers remain fairly physically active

但狩獵-採集者仍然是相當活躍的體力勞動者

as they age because they're doing stuff.

隨著他們的年齡增長，因為他們在做事情。

They have to lift things and carry things

他們必須舉起東西，搬運東西

and do stuff that keep them strong.

並做一些讓他們保持強壯的事情。

And the end result is that they maintain that strength

而最終的結果是，他們保持了這種力量

and that strength is important

而實力是很重要的

because one of the real serious,

因為其中一個真正的嚴重。

most pernicious issues of aging

老齡化最有害的問題

is a problem called 'Sarcopenia.'

是一個被稱為 "肌肉疏鬆症 "的問題。

Sarco is "flesh" and penia is "loss"-

Sarco是 "肉"，penia是 "損失"。

so it's flesh loss.

所以這是肉體的損失。

As people get older in the West,

在西方，隨著人們年齡的增長。

they tend to lose a lot of strength and power,

他們往往會失去大量的力量和動力。

and that makes basic tasks difficult.

而這使得基本任務變得困難。

And when that happens, people become less active.

而當這種情況發生時，人們變得不那麼活躍。

When they become less active, they become less fit.

當他們變得不那麼活躍時，他們就會變得不那麼健康。

And it kind of sets in motion

而這也是一種運動的開始

a really disastrous, vicious cycle.

一個真正災難性的惡性循環。

As we get older, strength training

隨著我們年齡的增長，力量訓練

becomes more and more important

變得越來越重要

so that we can avoid those losses of vigor

以便我們能夠避免這些活力的損失

that are really important to maintaining your health

對維護你的健康真正重要的

and staying strong and staying healthy as we age.

並在我們年老時保持強壯，保持健康。

We're a unique species, we evolve to live

我們是一個獨特的物種，我們的進化是為了生活

long after we stop reproducing.

在我們停止繁衍後的很長一段時間內。

We often think about effects

我們經常想到的效果是

of physical activity on lifespan, how long you live.

體育活動對壽命的影響，你能活多久。

Before modern medicine, what determined how long you lived

在現代醫學之前，是什麼決定了你能活多久

was actually how long you were healthy, your 'healthspan.'

實際上是你有多長時間是健康的，你的 "健康期"。

And so healthspan is really the key thing.

是以，健康跨度確實是關鍵的事情。

And what physical activity does

而體育活動的作用

is it increases your healthspan

是它能增加你的健康壽命

and your healthspan therefore increases your lifespan.

和你的健康跨度，是以增加了你的壽命。

So as we get older, let's not cut back

是以，隨著我們年齡的增長，我們不要再削減了

on the physical activity.

關於體育活動。

Let's maintain it, do some strength, do some endurance.

讓我們保持它，做一些力量，做一些耐力。

The evidence is incontrovertible.

證據是不容置疑的。

There's tons of data which show that as we get older,

有大量的數據表明，隨著我們年齡的增長。

the more physical activity is really beneficial.

更多的體育活動是真正有益的。

And other studies have found the same thing-

而其他研究也發現了同樣的情況--

that physical activity, as you get older,

這種體育活動，隨著你的年齡增長。

is more important, not less important

是更重要的，而不是更不重要的

for preserving your health.

為保護你的健康。

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