Name: 10 分鐘大腦復位步行背後的科學原理 | Wendy Suzuki (The science behind the 10-minute brain reset walk | Wendy Suzuki)
Uploaded: 2025-09-23T02:07:41.000Z
Duration: 18 min 12 s

What you do with your body affects your brain, and what you think with your brain also has an effect on the physiology of your body.

你用身體做的事情會影響你的大腦，你用大腦想的事情也會影響你身體的生理機能。

Every single time you move your body, including when you're running, you are giving your brain what I like to call a wonderful bubble bath of neurochemicals.

每一次移動身體，包括跑步時，都會給大腦帶來我稱之為 "泡泡浴 "的神經化學物質。

Those neurochemicals include dopamine, serotonin, noradrenaline, endorphins, and that cocktail of neurochemicals is what is giving the runners their runner's high.

這些神經化學物質包括多巴胺、血清素、去甲腎上腺素和內啡肽。

We know that endorphins do play a really big part of that, but here's the good news.

我們知道，內啡肽在其中扮演著非常重要的角色，但好消息是。

You don't have to be a marathon runner to get this.

你不一定非得是馬拉松長跑運動員才能明白這一點。

In fact, we know that even 10 minutes of walking can significantly improve your mood state, decreasing depression and anxiety levels, and improving positive mood states as well.

事實上，我們知道，即使步行 10 分鐘，也能明顯改善您的情緒狀態，降低抑鬱和焦慮水準，改善積極的情緒狀態。

So that's where the runner's high gets us to, and it's one of the most powerful things that you can do for your brain today.

這就是 "跑者興奮 "讓我們達到的境界，也是今天你能為大腦做的最有力的事情之一。

Let me dive into that neurochemical bubble bath, because it's really the key to understanding exactly how exercise is affecting our brains.

讓我深入探討一下神經化學泡泡浴，因為它確實是瞭解運動如何影響我們大腦的關鍵。

So I mentioned several things, several ingredients in that bubble bath that includes dopamine and serotonin and noradrenaline and endorphins, and that's really key to the mood-boosting effects of exercise, but it also includes what's called growth factors.

是以，我提到了幾種東西，泡泡浴中的幾種成分，包括多巴胺、血清素、去甲腎上腺素和內啡肽，這確實是運動促進情緒效果的關鍵，但它也包括所謂的生長因子。

Several different growth factors get released with movement, and that is going towards the long-term effects of exercise that can actually help grow and strengthen two key brain areas.

運動會釋放出幾種不同的生長因子，這將對運動產生長期影響，實際上有助於兩個關鍵腦區的生長和強化。

One is the hippocampus, critical for long-term memory, and the second is the prefrontal cortex, critical for your ability to shift and focus attention.

一個是海馬體，對長期記憶至關重要；第二個是前額葉皮層，對轉移和集中注意力的能力至關重要。

那麼，我們該如何理解這一點呢？

Every single time you move your body, you are releasing at least a part of that bubble bath, and that helps us understand how only 10 minutes of walking can improve our mood, decrease depression, decrease anxiety, and as you go up the activity scale to aerobic running and everything in between, you are getting those mood effects.

每當你移動身體時，你都在釋放至少一部分泡泡浴，這有助於我們理解為什麼僅僅步行 10 分鐘就能改善我們的情緒、減少抑鬱、減少焦慮，而且隨著活動量的增加，到有氧跑步以及介於兩者之間的所有活動，你的情緒都會受到影響。

Because you have higher levels of dopamine and serotonin, but that's just the short-term effects.

因為你的多巴胺和血清素水準更高，但這只是短期效果。

What if you give your brain a bubble bath on a regular basis for a week or a month or several years?

如果你定期給大腦洗個泡泡浴，一週、一個月或幾年，會怎麼樣？

That's when those growth factors kick in, and what do the growth factors do?

這就是生長因子發揮作用的時候，生長因子有什麼作用呢？

We know that the growth factors go directly to your hippocampus.

我們知道，生長因子會直接進入海馬體。

The hippocampus is an extraordinary structure because it is one of the only human brain areas that can grow brand new brain cells in adulthood, and those growth factors help the hippocampus grow shiny new hippocampal cells, and what does that mean?

海馬體是一種非同尋常的結構，因為它是人類大腦中唯一能在成年後生長出全新腦細胞的區域，而這些生長因子能幫助海馬體長出閃閃發光的新海馬細胞，這意味著什麼？

So that is what you get with long-term memory.

Oh, and I almost forgot to mention that the other brain area that benefits in terms of growth and strength is the prefrontal cortex.

對了，我差點忘了說，另一個受益於生長和力量的大腦區域是前額葉皮層。

現在，它沒有生長出新的細胞。

Some evidence suggests that the outputs of cells in the prefrontal cortex called the axons of those cells perform better, work better with more exercise.

一些證據表明，前額葉皮層細胞的輸出，即這些細胞的軸突，在多運動的情況下表現得更好，工作得更好。

They say that, for example, Serena Williams has really, really well-insulated axons in her prefrontal cortex because of all of that amazing tennis that she's played for a long time, but those are some of the both immediate and long-term changes that you get with exercise that start with that neurochemical bubble back.

他們說，比如塞雷娜-威廉姆斯（Serena Williams）因為長期打網球，前額葉皮層的軸突絕緣性非常非常好，但這些都是運動帶來的一些直接和長期的變化，這些變化始於神經化學保麗龍的恢復。

People often ask me, what is the brain-body connection, and it is the simple physiological idea, and so we've talked about moving your body, creating this neurochemical bubble bath that improves your mood and can grow hippocampal brain cells.

人們經常問我，什麼是大腦與身體的聯繫，這是一個簡單的生理概念，所以我們談到了活動身體，創造這種神經化學泡泡浴，改善你的情緒，並能增長海馬腦細胞。

這就是身體與大腦之間的聯繫。

One of my favorite forms of exercise that I take and I teach is a form of exercise called Intensati that pairs physical movements from dance and kickbox and martial arts with positive spoken affirmations.

我最喜歡的運動方式之一是一種名為 "Intensati "的運動，這種運動將舞蹈、跆拳道和國術中的肢體動作與積極的口頭肯定相結合。

It was developed by an amazing fitness instructor named Patricia Moreno, and there you are giving your brain this bubble bath, but at the same time, each movement is paired with a positive thought.

它是由一位名叫帕特里夏-莫雷諾（Patricia Moreno）的出色健身教練開發的，在這裡，你可以給大腦洗個泡泡浴，但同時，每個動作都會配上一個積極的想法。

For example, when you punch back and forth, we say, I am strong now, and imagine a class where the whole class is different moves with different positive affirmations.

例如，當你來回打拳時，我們會說：我現在很強壯，想象一下，在課堂上，全班同學都在用不同的積極肯定語做出不同的動作。

I can tell you the first time I took this class, I walked out of that class feeling strong.

我可以告訴你，第一次上這門課時，我走出教室時感覺自己很強大。

I felt like Wonder Woman, Supergirl, all rolled up in one because what you think and what you state verbally is what you start to believe, and that is why this particular workout is so powerful.

我感覺自己就像神奇女俠、超級女聲，集所有功能於一身，因為你的想法和口頭表述就是你開始相信的東西，這就是為什麼這種特殊的鍛鍊方式如此強大。

It is taking full advantage of that mind-body connection that we've all heard about.

它充分利用了我們都聽說過的身心聯繫。

That's a way to take full advantage of it.

Be more broad in your definition of bringing more movement into your life.

為生活注入更多活力的定義要更加寬泛。

So people always tell me, you are so good at motivating people to exercise, but then after I listen to your talk, I just go back home and sit on the couch and watch Netflix.

所以人們總是告訴我，你很會激勵人們鍛鍊，但聽完你的演講後，我就回家坐在沙發上看 Netflix。

Motivation is a key, and here's what I found in my own life as I transitioned from that unbalanced, unhappy pre-tenure faculty member that I was to a much more active faculty member.

動機是一個關鍵，這是我在自己的生活中發現的，我從一個不平衡、不快樂的任前教員轉變為一個更加積極的教員。

I started small, and I started with things that I already enjoyed, which for me was dance.

我從小事做起，從我已經喜歡的事情開始，對我來說就是舞蹈。

I remember when I joined the gym, I decided I wanted to be more active, and like many people, I joined the gym, and I went to a hip hop dance class.

我記得當我加入健身房時，我決定要更加活躍，和很多人一樣，我加入了健身房，並去上了街舞課。

I'm a terrible hip hop dancer, and I remember coming out of that class saying, oh God, that was embarrassing, but still fun.

我的街舞跳得很爛，我記得我從那堂課出來時說，天哪，太尷尬了，但還是很有趣。

So my tip, my motivational tip for everybody is start small and start with things you already know you like.

是以，我給大家的建議是，從小事做起，從你已經知道自己喜歡的事情做起。

One of the things I did over the pandemic is I turned my weekly cleaning session into an exercise session.

大流行期間，我做的一件事就是把每週一次的大掃除變成了鍛鍊。

Have you ever seen that movie, Mrs. Doubtfire?

你看過電影《道費爾太太》嗎？

Have you ever tried to do that choreography that Robin Williams did with the vacuum cleaner?

你嘗試過羅賓-威廉姆斯用吸塵器做的舞蹈動作嗎？

It is a great aerobic workout, and if you bring that play and that joy to even scrubbing the bathtub, it makes it more fun, it makes it more enjoyable, and more aerobic.

這是一項很好的有氧運動，如果你把這種遊戲和快樂帶到擦洗浴缸的過程中，它就會變得更有趣、更令人愉悅、更有氧。

The other question everybody asks me at the end of my talks is, that sounds great.

在我的演講結束時，每個人都會問我另一個問題：這聽起來很棒。

I want a neurochemical bubble bath, but I really want you to tell me what is the least amount of movement that I have to do to get that neurochemical bubble bath?

我想泡一個神經化學泡泡浴，但我真的想讓你告訴我，要泡那個神經化學泡泡浴，我必須做的最少的動作是什麼？

And here is the answer based on actual scientific studies, and that is we know that as little as 10 minutes of walking can improve your mood.

這裡有一個基於實際科學研究的答案，那就是我們知道，只要步行 10 分鐘就能改善你的情緒。

That is getting that bubble bath with the dopamine, serotonin, endorphins going.

這就是泡泡浴，多巴胺、血清素和內啡肽都會分泌出來。

You don't even have to change into your spandex.

你甚至不用換上你的氨綸衣服。

Everybody can do that wherever you live in this world, in this country, and so that is the minimum, but that's, I love this.

無論你生活在這個世界上的哪個地方，無論你生活在這個國家的哪個地方，每個人都能做到這一點，所以這是最基本的，但我喜歡這樣。

Start small, start, everybody can walk, and then just add on.

從小事做起，從每個人都會走路開始，然後再不斷增加。

Can you do another round of shopping with the big cart in Costco?

你能在好市多用大購物車再買一次嗎？

That's a great way to get exercise as well.

I went to hip hop, I didn't go to hip hop dance class.

我去上嘻哈舞課，但我沒去上嘻哈舞課。

I went to dance class and found friends that I went to dance class with that made it even more enjoyable, even more motivating.

我去上舞蹈課，還找到了一起上舞蹈課的朋友，這讓我更開心，更有動力。

I certainly check goals, and at the beginning of the year, everybody wants to have their beginning of the year goals.

我當然會檢查目標，在年初，每個人都希望有自己的年初目標。

I think those are, they tend to be bound for failure, and I instead, instead of at the beginning of the year, put all this pressure, I like to set smaller goals for myself, doable goals, goals that make me excited to try them.

我認為這些都是註定要失敗的，相反，我不喜歡在年初給自己施加這些壓力，我喜歡給自己設定更小的目標，可行的目標，讓我興奮地去嘗試的目標。

That is the key, and sometimes it takes a little bit of thought.

這是關鍵所在，有時需要花點心思。

Maybe it's not that, those scary classes where you have to lift that tire up and push it across the room, but maybe it is a walk on the shore, a walk to the gym, a walk around the museum with friends.

也許這不是那些可怕的課程，你必須把輪胎舉起來推過房間，但也許這是在海邊散步、去健身房散步、和朋友在博物館散步。

Be creative about the ways that you can, gardening.

That's another thing, people think those things don't count.

這是另一件事，人們認為這些事情不算數。

They all count, moving your body, especially outside, all of that counts.

它們都算數，活動身體，尤其是在戶外活動，這些都算數。

Everybody wonders about what is the best time to work out, and my first answer to that question is always, anytime you can fit it in, fit it in.

每個人都想知道鍛鍊的最佳時間是什麼時候，而我對這個問題的第一個回答永遠是：只要你能做到，就一定要做到。

Don't let the, oh, I'm doing it at this time, and it's not the best time, so I'm not gonna do it.

不要讓 "哦，我正在這個時候做，現在不是最好的時機，所以我不做了 "這種想法影響自己。

Anytime you can fit it in, from morning till night, fit it in.

只要有時間，從早到晚，都可以去做。

But if you wanna get a little bit more technical about it, here's what I've learned from my studies of the effects of exercise on the brain, and that is that, as I said, every time you move your body, you're giving your brain this bubble bath.

但如果你想了解更專業一點的知識，以下是我在研究運動對大腦的影響時瞭解到的，那就是，正如我所說的，每當你活動身體時，你就給大腦洗了個泡泡浴。

You get better mood, you get better performance on tasks that require your prefrontal cortex, which basically means you can shift and focus your attention better, and something I haven't mentioned yet, your reaction time, your response time is better.

你的情緒會更好，在需要前額葉皮質的任務中表現會更好，這基本上意味著你能更好地轉移和集中注意力，還有我還沒提到的一點，你的反應時間和反應速度會更好。

And so I think about that, I'm reading all the papers, done the research on my own that confirmed all of those immediate things, and so here's what I came up with, and also people ask, well, when do you work out, Wendy?

所以我想了想，我閱讀了所有的論文，自己做了研究，證實了所有這些直接的事情，所以這就是我想出來的，還有人問，好吧，你什麼時候鍛鍊，溫迪？

I work out first thing in the morning for several reasons.

我每天早上第一件事就是鍛鍊，這有幾個原因。

One is that it's harder to have other things come, get in the way of that, so it's interrupted less.

其一是更難有其他事情來妨礙，是以中斷的次數更少。

And two, I love the idea that after I work out first thing in the morning, I have this brain that is happier, that can focus attention better, and that responds quicker.

其次，我喜歡這樣的想法，即在我每天早上第一件事就是鍛鍊之後，我的大腦會變得更快樂，能更好地集中注意力，反應也更快。

That's the brain that I wanna bring into my workplace.

這就是我想帶入工作場所的大腦。

First thing in the morning, and I did notice, so full disclosure, when I did this experiment, I was totally enjoying my after-work workout sessions, so I would reward myself, as many people do, go to the gym after work, and I loved it, but as I got into the research, and I switched my research from memory to the effects of exercise of the brain, I thought, hmm, let me give this a try, and I'm not gonna lie, it was painful to switch to first thing in the morning exercise.

我確實注意到了，所以充分披露一下，當我做這個實驗的時候，我非常享受下班後的鍛鍊，所以我會獎勵自己，就像很多人做的那樣，下班後去健身房鍛鍊，我很喜歡這樣，但當我進入研究，我把研究從記憶轉向大腦鍛鍊的效果時，我想，嗯，讓我試試這個，我不想撒謊，改成早上第一件事就是鍛鍊，這很痛苦。

I was sleepy, I couldn't follow the classes, because I was half asleep in class, and it was two weeks of pain.

我很困，不能聽課，因為我在課堂上半睡半醒，那是兩週的痛苦。

Before I got used to the new schedule, and then once I got used to it, I found that I could focus attention even longer in my day.

在我習慣新的日程安排之前，一旦我習慣了它，我發現我每天可以集中注意力的時間更長了。

For my whole life, I've always worked best first thing in the morning, I'm a morning person, and so that morning good work time got longer when I started and got used to that early morning workout.

在我的一生中，我總是在清晨的第一件事上工作得最好，我是一個愛早起的人，所以當我開始並習慣了清晨的鍛鍊後，早上的好工作時間就變長了。

And you might say, well, I'm not a morning person, Wendy.

你可能會說，我不愛早起，溫迪。