This fascinating relationship between movement and mental well-being goes far deeper than most people realize.

運動與心理健康之間的這種奇妙關係遠比大多數人意識到的要深刻得多。

Today, I'll show you the science of how exercise transforms your brain and enhances your mental health.

今天，我將向你展示運動如何改變大腦、增強心理健康的科學原理。

I'll also give you some practical tips on how to make it work for you.

我還會告訴你一些實用技巧，如何讓它為你所用。

I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos to strengthen your mind, fortify your brain, and build resilience.

我是精神科醫生特蕾西-馬克斯（Tracey Marks）博士，我製作的心理健康教育視頻可以強化你的心智，強化你的大腦，增強你的抗壓能力。

You've probably heard already that exercise is good for mental health, but understanding the how and the why can help motivate you to give it a higher priority, even when you don't feel like it.

您可能已經聽說過運動有益於心理健康，但瞭解運動的方式和原因有助於促使您更加重視運動，即使在您不喜歡運動的時候。

This video is the first in a series where we'll explore exercise impact on the brain health, and today we're focusing on the structural changes that occur in your brain when you exercise regularly.

本視頻是我們探討運動對大腦健康影響的系列視頻中的第一部，今天我們將重點關注經常運動時大腦結構發生的變化。

The reason exercise is such a big deal is it promotes neurogenesis, which is the growth of new brain cells.

運動之所以如此重要，是因為它能促進神經發生，也就是新腦細胞的生長。

This primarily happens in the hippocampus, the brain's memory and learning center, and this isn't theoretical.

這主要發生在大腦的記憶和學習中心--海馬體，而這並不是理論上的。

Researchers can actually see these changes using MRI scans, comparing brain images before and after implementing regular exercise routines.

研究人員可以通過核磁共振成像掃描，比較定期鍛鍊前後的大腦影像，切實看到這些變化。

Research shows that regular aerobic exercise can increase hippocampal volume by up to 2% a year, and that might not sound like much 2%, but in brain terms, it's significant.

研究表明，經常進行有氧運動可以使海馬體體積每年增加 2%，這 2% 聽起來並不多，但從大腦角度來看，意義重大。

In fact, the study that I'll have referenced in the description went on to show that the 2% volume increase effectively reversed brain aging by one to two years.

事實上，我在說明中提到的研究結果表明，2% 的體積增加能有效地逆轉大腦衰老一到兩年。

So what this means is through exercise, you're literally growing more brain tissue.

是以，這意味著通過鍛鍊，你可以真正地生長出更多的腦組織。

The hippocampus is also sensitive to stress and tends to shrink over time, particularly if you're dealing with chronic stress or aging.

海馬體對壓力也很敏感，隨著時間的推移，海馬體往往會縮小，尤其是當你面臨長期壓力或衰老時。

Depression also reduces the size of your hippocampus.

抑鬱症還會縮小海馬體的體積。

Exercise counteracts this by encouraging the production of new neurons, helping you keep your brain sharp and resilient.

運動可以促進新神經元的產生，從而幫助您保持大腦的敏銳和活力。

It's not just the hippocampus though.

不過，不僅僅是海馬體。

Exercise also strengthens your prefrontal cortex, which you can think of as your brain's chief executive officer.

運動還能增強前額葉皮層的功能，你可以把它想象成大腦的首席執行官。

This region handles executive functions like planning, decision-making, and emotional regulation.

該區域負責執行計劃、決策和情緒調節等功能。

When you exercise regularly, this area becomes more developed and better connected to other brain regions.

當您經常鍛鍊時，這一區域會變得更加發達，與其他腦區的聯繫也會更加緊密。

These improvements can help you better manage stress, maintain focus, and regulate your emotions more effectively.

這些改進可以幫助你更好地管理壓力、保持注意力，並更有效地調節情緒。

The changes in your prefrontal cortex help explain why exercise can improve your ability to concentrate and make better decisions.

前額葉皮質的變化有助於解釋為什麼運動可以提高您的注意力和做出更好決定的能力。

When this area is stronger and better connected, impulsivity is reduced.

當這一區域變得更強大、聯繫更緊密時，衝動就會減少。

You're more likely to pause before reacting emotionally and think through consequences more clearly and maintain focus on important things despite distractions.

你更有可能在做出情緒反應之前暫停一下，更清楚地考慮後果，並在分心的情況下保持對重要事情的關注。

Here's what's happening at the level of the cells.

下面是細胞層面發生的情況。

Exercise triggers the release of a protein called BDNF, brain-derived neurotropic factor.

運動會釋放一種名為 BDNF（腦源性神經促進因子）的蛋白質。

Think of BDNF as fertilizer for your brain.

把 BDNF 想象成大腦的肥料。

It helps existing neurons grow stronger connections and supports the birth of new brain cells, particularly in the hippocampus.

它能幫助現有的神經元生長出更強的連接，並支持新腦細胞的誕生，尤其是在海馬體中。

BDNF levels increase significantly during and after exercise, creating an optimal environment for brain cell growth and connection.

在運動過程中和運動後，BDNF 的水準會明顯提高，為腦細胞的生長和連接創造最佳環境。

This process of growing new brain cells called neurogenesis was once thought impossible in adults.

這種生長新腦細胞的過程被稱為神經發生（neurogenesis），曾一度被認為不可能在成年人身上實現。

But we now know that this is not true and exercise is one of the most powerful triggers for neurogenesis.

但我們現在知道，事實並非如此，運動是神經發生最強大的觸發器之一。

These new neurons form new connections, creating more elaborate networks in your brain and enhance learning, memory, and emotional regulation.

這些新的神經元會形成新的連接，在大腦中形成更復雜的網絡，從而提高學習能力、記憶力和情緒調節能力。

The more complex these networks become, the more resilient your brain becomes to stress and challenges.

這些網絡越複雜，大腦就越能承受壓力和挑戰。

Another thing regular exercise does is promote angiogenesis, maybe a term you haven't heard so much, which is the growth of new blood vessels in your brain.

經常鍛鍊的另一個作用是促進血管生成，也許這個詞你聽得不多，它是指大腦中新血管的生長。

The improved circulation means that your brain cells get more oxygen and nutrients.

血液循環的改善意味著腦細胞能獲得更多的氧氣和養分。

Improved blood flow enhances the connection or the communication between your prefrontal cortex and the amygdala, which is your brain's fear center.

血液流動的改善會加強前額葉皮層與杏仁核之間的聯繫或溝通，杏仁核是大腦的恐懼中心。

And this enhanced communication between these two regions leads to better emotional regulation.

這兩個區域之間的交流得到加強後，就能更好地調節情緒。

This vascular improvement is a serious upgrade because brain cells are extremely energy hungry.

這種血管改善是一種嚴重的升級，因為腦細胞非常需要能量。

They need a constant supply of oxygen and nutrients to function properly.

它們需要源源不斷的氧氣和營養物質才能正常工作。

The more blood vessels you have feeding your brain, the better equipped it is to handle the demands and recover from stress.

為大腦供血的血管越多，大腦就越有能力應對各種需求並從壓力中恢復過來。

So this improved blood flow also helps clear away waste products that can accumulate in the brain, potentially reducing the risk of cognitive decline.

是以，血液流動的改善也有助於清除大腦中積聚的廢物，從而降低認知能力下降的風險。

So have I convinced you of all these wonderful changes that exercise causes in your brain?

那麼，我是否已經讓你相信了運動會給大腦帶來的這些奇妙變化呢？

Well, how long does it take to see these benefits of exercise?

那麼，需要多長時間才能看到運動帶來的這些好處呢？

Here's what the timeline looks like in practice.

下面是實際操作中的時間表。

Immediately after exercise, like within hours, you get increased blood flow to the brain.

運動後，比如幾個小時內，大腦的血流量會立即增加。

You get a temporary spike in BDNF levels and enhanced oxygen delivery to the brain cells.

你會獲得 BDNF 水準的暫時飆升，並增強向腦細胞輸送氧氣的能力。

Within weeks of regular exercise, new neurons begin forming, existing neurons start growing new connections, and you get more blood vessel growth.

在經常鍛鍊的幾周內，新的神經元開始形成，現有的神經元開始生長新的連接，血管也會生長得更多。

Then after several months of consistent exercise, you get visible changes in brain volume that you can see on scans, not from looking at your head size.

然後，經過幾個月的堅持鍛鍊，你的腦容量就會發生明顯的變化，這些變化可以通過掃描看到，而不是通過觀察你的頭部大小。

You get improved connectivity between brain regions, more stable BDNF levels, and extensive new blood vessel networks.

大腦區域之間的連通性會得到改善，BDNF 水準會更加穩定，血管網絡也會得到擴展。

Now you might be wondering, how much exercise do you need to get to see these benefits?

現在您可能想知道，需要做多少運動才能看到這些好處？

It's not as much as you might think.

沒有你想象的那麼多。

According to research studies, working out for 30 to 45 minutes, three to five times a week is ideal for mental health benefits.

研究表明，每週鍛鍊三至五次，每次 30 至 45 分鐘，對心理健康非常有益。

The recommended intensity level is moderate, like brisk walking.

建議強度適中，如快步走。

You don't have to spend hours at the gym or train for a race to see these benefits.

您不必花幾個小時在健身房或為比賽而訓練，就能看到這些好處。

Keep in mind, we're building brain resilience here.

請記住，我們是在培養大腦的復原力。

And like any form of training, it's better to start out small and build up gradually than to burn out trying to do too much too soon.

就像任何形式的訓練一樣，最好從小規模開始，循序漸進，而不是過早嘗試過多的訓練。

Set realistic goals that fit your lifestyle.

制定符合自己生活方式的現實目標。

For example, start with a 10-minute walk around your neighborhood or a few stretches in the morning.

例如，從在附近散步 10 分鐘或早上做一些伸展運動開始。

Consistency is more important than intensity when it comes to mental health benefits.

說到對心理健康的益處，堅持比強度更重要。

What's especially encouraging about these brain changes is that they're cumulative.

尤其令人鼓舞的是，這些大腦變化是累積性的。

Each bout of exercise builds upon changes from previous sessions.

每一次鍛鍊都是在前幾次鍛鍊的基礎上進行的。

Think of it like compound interest for your brain.

把它想象成大腦的複利。

The more consistently you invest in exercise, the greater the return in terms of brain health and function.

你越堅持鍛鍊，大腦健康和功能的回報就越大。

So in order to stay consistent with your exercise, choose activities that you enjoy.

是以，為了堅持鍛鍊，請選擇自己喜歡的活動。

The best exercise is the one that you'll actually stick with.

最好的運動就是你能真正堅持下來的運動。

Whether it's dancing, swimming, hiking, or gardening, pick something that you genuinely enjoy.

無論是跳舞、游泳、遠足還是園藝，都要選擇自己真正喜歡的事情。

This not only makes it more sustainable, but also enhances the feel-good effects of the activity.

這不僅使活動更具有可持續性，還增強了活動的良好感覺。

Does timing of exercise matter?

運動的時機是否重要？

Morning exercise has some additional benefits for mental health, helping you to regulate your circadian rhythm and set a positive tone for the day.

晨練對心理健康也有一些額外的益處，它能幫助您調節晝夜節律，為一天定下積極的基調。

Morning exercise can also boost your energy and focus for the day.

晨練還能增強一天的精力和注意力。

Midday movement, on the other hand, can help reset stress levels.

另一方面，中午的運動可以幫助重置壓力水準。

And evening exercise can help process the day's emotions.

而晚間鍛鍊可以幫助處理一天的情緒。

But if you do it too close to bedtime, it can interfere with falling asleep.

但如果離睡覺時間太近，就會影響入睡。

For moderate intensity exercise, aim to finish at least 90 minutes before bedtime.

對於中等強度的運動，目標是在睡前至少 90 分鐘完成。

High intensity exercise should be completed even earlier than that, as it may have a more stimulating effect.

高強度運動應更早完成，因為它可能會產生更強的刺激作用。

But the real answer to the best time to exercise is whenever you'll do it consistently.

但是，最佳鍛鍊時間的真正答案是，只要你堅持鍛鍊，就能達到最佳鍛鍊效果。

And the science is clear.

科學是明確的。

Exercise is one of the most powerful tools that we have for transforming mental wellbeing.

運動是我們改變心理健康最有力的工具之一。

Every time you move your body, you're making an investment in your brain's health and resilience.

每次活動身體，都是對大腦健康和恢復能力的投資。

And the changes are real, measurable, and within your reach.

而這些變化是真實的、可衡量的，也是你觸手可及的。

In the next video, we'll discuss which types of exercise, cardio or strength training are best for specific brain benefits.

在下一個視頻中，我們將討論哪種類型的運動、有氧運動或力量訓練對大腦最有益處。

But for now, remember that any movement is good movement when it comes to your mental health.

但現在，請記住，對你的心理健康來說，任何運動都是好的運動。

Thanks for watching today.

感謝您收看今天的節目。

Remember to subscribe and hit the notification bell so you don't miss the next video in this series.

記得訂閱並點擊通知鈴，以免錯過本系列的下一個視頻。

See you next time.

下次再見