for every five breaths you take,

你每呼吸五次，就有一次。

probably about one is paying for your brain.

大概有一個人在為你的大腦付費。

Another is paying for your liver, you know.

另一個是為你的肝臟付費，你知道。

Another's paying for your muscles,

另一個人在為你的肌肉付錢。

and the other two are paying for all the other functions

而另外兩個人正在為所有其他功能付費

that are going on in your body.

你的身體正在發生變化。

But even now,

但即使是現在。

I'm spending a fair amount of calories just existing.

我花了相當多的卡路里只是存在。

I spend about 3, 4,

我花了大約3，4。

maybe 500, 450 calories a day just paying for my brain.

也許每天有500、450卡路里，只是為了支付我的大腦。

My muscle, even if I'm not doing anything with my muscles,

我的肌肉，即使我沒有用我的肌肉做什麼。

my muscles constantly require energy.

我的肌肉不斷需要能量。

My gut is requiring energy.

我的腸胃需要能量。

My kidneys require energy.

我的腎臟需要能量。

My liver is requiring energy.

我的肝臟需要能量。

My heart is requiring energy.

我的心是需要能量的。

So all of these processes are all adding up.

是以，所有這些過程都是加起來的。

Just existing is a fairly expensive prospect.

僅僅存在是一個相當昂貴的前景。

And we have unusually expensive bodies,

而且我們有異常昂貴的身體。

and a typical sort of human is spending

和一種典型的人類是花

about 1,300, 1,400, 1,500, 1,600 calories a day,

每天大約1300、1400、1500、1600卡路里。

just on all those basic processes,

只是在所有這些基本過程中。

even if they're doing nothing else.

即使他們不做其他事情。

There are a lot of ways to quantify

有很多方法可以量化

how physically active somebody is, right?

一個人的身體狀況如何，對嗎？

A simple way of doing it

一個簡單的方法

is what's called the 'Physical Activity Level.'

是所謂的 "身體活動水準"。

It's the total amount of energy you spend in a day

這是你在一天中花費的能量總量

divided by the energy you would spend just taking care

除以你花在照顧病人上的精力

of the most basic, essential functions of your body.

你的身體的最基本、最重要的功能。

If you're in bedrest in a hospital and, you know,

如果你在醫院裡臥床休息，而且，你知道。

lying in bed with just like a clicker for the TV,

躺在床上，就像電視的點擊器。

and you're doing absolutely nothing,

而你完全沒有做什麼。

not even digesting food,

甚至不消化食物。

your physical activity level would be about a 1.2.

你的身體活動水準將是大約1.2。

And if you're like a Tour de France cyclist

而如果你像環法自行車賽選手一樣

it would be above three.

它將在3以上。

If you're kind of a desk worker it would be like 1.6.

如果你是那種坐辦公室的人，那就像是1.6。

So it's kind of a way to compare individuals

所以這也是一種比較個人的方式

but also species

但也有物種

because it's standardized by your body size,

因為它是以你的體型為標準的。

'cause your body size essentially

因為你的體型基本上是

determines your 'Basal Metabolic Rate.'

決定了你的 "基礎代謝率"。

So, your basal metabolic rate is a really important number

是以，你的基礎代謝率是一個非常重要的數字

because it tells you,

因為它告訴你。

kind of just how much energy you're spending

就是你花了多少精力？

on just the essential maintenance of your body.

只是對你的身體進行必要的維護。

And it turns out that a kind of typical,

而事實證明，這是一種典型。

say adult male my size,

說我這個體型的成年男性。

spends about two thirds of his or her metabolism

在他或她的新陳代謝中，約有三分之二的時間用於

just on basal metabolic rates.

只是在基礎代謝率上。

So I spend about 1,600 calories a day just existing.

是以，我每天花費大約1600卡路里的熱量只是為了生存。

The fact that our bodies are so expensive

事實上，我們的身體是如此昂貴

helps explain why

有助於解釋為什麼

we tend to avoid unnecessary physical activity.

我們傾向於避免不必要的身體活動。

Until recently, energy used to be limited.

直到最近，能源曾經是有限的。

It wasn't like 7-Elevens, or Dunkin' Donuts,

它不像7-Elevens，或Dunkin' Donuts。

or Whole Foods,

或Whole Foods。

or whatever your favorite place to get food is,

或任何你最喜歡吃的地方。

right around the corner.

就在拐角處。

You know, if you wanted something to eat

你知道，如果你想吃點東西

you had to go find it.

你不得不去找它。

You had to either hunt it, or gather it, or dig it up.

你不得不獵取它，或收集它，或挖出它。

And energy was limited.

而能量是有限的。

And when energy is limited,

而當能量有限時。

you have to engage in trade-offs, right?

你必須進行權衡，對嗎？

We think so much about exercise in terms of elite athletics.

我們對運動的思考太多，都是在精英競技方面。

You know, the fastest, the highest-jumping,

你知道，最快的，跳得最高的。

the strongest etc.

最強的等等。

And it's wonderful, right?

而且這很美妙，對嗎？

It's great entertainment,

這是很好的娛樂。

but that's actually kind of what it is, right?

但這實際上是一種它是什麼，對嗎？

It's actually entertainment.

這其實是一種娛樂。

The world's fastest runners are able to do,

世界上最快的跑步者都能做到。

or the world's best basketball players are able to do,

或世界上最好的籃球運動員都能做到。

have almost nothing to do with what most of us do, right?

與我們大多數人的工作幾乎毫無關係，對嗎？

And so we get this kind of,

是以，我們得到這種。

I think, sometimes a perverted idea about what's normal

我認為，有時對什麼是正常的有一種變態的想法

from elite athletics,

來自精英田徑隊的。

because we're looking at the extremes,

因為我們看的是極端情況。

the best of the best of the best of the best of the best.

最佳中的最佳，最佳中的最佳，最佳中的最佳。

These are people who've spent years of their lives

這些人在他們的生活中花費了多年時間

training to do just one thing, and one thing really well,

訓練只做一件事，而且是非常好的一件事。

but that's not what most of us do.

但這並不是我們大多數人所做的。

For the vast majority of people,

對於絕大多數人來說。

what they're trying to figure out

他們想搞清楚的事情

is how to just get enough exercise.

是如何獲得足夠的鍛鍊。

And I think the important message that often is missed,

而我認為，經常被忽略的重要資訊。

is that if you're physically inactive

是，如果你的身體不活躍

and you're struggling to be more active,

而你卻在為更多的活動而掙扎。

anything is better than nothing.

什麼都比沒有好。

You don't need to, like, run marathons.

你不需要，比如，跑馬拉松。

You don't need to do a couch to 5k.

你不需要做沙發到5公里。

You don't need to even do necessarily 150 minutes a week.

你甚至不需要每週一定做150分鐘。

Even an hour a week will be better than nothing.

即使每週一小時也比什麼都不做要好。

There's no one perfect dose.

沒有一個完美的劑量。

There's no one perfect type.

沒有一個完美的類型。

And I think helping people understand that,

而且我認為幫助人們理解這一點。

I think relieves them of some of the stress.

我認為這可以減輕他們的一些壓力。

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