What if I told you there was something thatyou can do right now that would have an immediate,positive benefit for yourbrain including your mood and your focus?And what if I told you that samething could actually last a long time and protect your brain from differentconditions like depression,Alzheimer's disease or dementia.Would you do it?Yes!

　　如果我告訴各位，有件你們現(xiàn)在就可以做的事，對(duì)你的大腦會(huì)立即產(chǎn)生正面的好處，包括你的心情和專注都會(huì)受惠，你會(huì)如何呢?如果我告訴各位，這事能持續(xù)很久的時(shí)間，并保護(hù)你的大腦免于不同的病癥，比如憂郁、阿茲海默癥，或失智癥的侵?jǐn)_，你會(huì)如何?你們?cè)敢庾鲞@件事嗎?愿意!

　　活動(dòng)身體的強(qiáng)大效應(yīng)

　　I am talking about the powerful effects ofphysical activity.Simply moving your body,has immediate,long-lasting andprotective benefits for your brain.And that can last for the rest of yourlife.So what I want to do today is tell you a story about how I used my deepunderstanding of neuroscience,as a professor of neuroscience,to essentiallydo an experiment on myself in which I discovered the science underlying whyexercise is the most transformative thing that you can do for your brain today.

　　我談的是活動(dòng)身體的強(qiáng)大效應(yīng)。只要很單純地去動(dòng)你的身體，就能對(duì)你的大腦產(chǎn)生立即、持久，且有保護(hù)作用的益處，且持續(xù)一生。所以，今天我要跟各位說個(gè)故事，這故事有關(guān)身為神經(jīng)科學(xué)教授的我，如何用我對(duì)于神經(jīng)科學(xué)的深入了解，在我自己身上實(shí)驗(yàn)，從實(shí)驗(yàn)中找到科學(xué)理由來說明，為什么在現(xiàn)今你能做的所有事情當(dāng)中，運(yùn)動(dòng)最能改變你的大腦。

　　Now,as a neuroscientist,I know that our brains,that is the thing in our headright now,that is the most complex structure known to humankind.But it's onething to talk about the brain,and it's another to see it.

　　身為神經(jīng)科學(xué)家，我知道我們的大腦，也就是在我們頭里面的那個(gè)東西，是人類所知最復(fù)雜的結(jié)構(gòu)。但，談?wù)摯竽X是一回事，看大腦又是另一回事了。

　　So here is a real preserved human brain.And it's going to illustrate two key areas that we are going to talk abouttoday.The first is the prefrontal cortex,right behind your forehead,criticalfor things like decision-making,focus,attention and your personality.Thesecond key area is located in the temporal lobe,shown right here.You have two temporal lobes in your brain,the right and the left,and deep in the temporallobe is a key structure critical for your ability to form and retain newlong-term memories for facts and events.

　　這是一個(gè)真正保存起來的人類大腦。它將會(huì)說明我們今天要談到的兩個(gè)關(guān)鍵區(qū)域。第一個(gè)是「前額葉皮質(zhì)」，就在你的額頭后面，對(duì)決策、專注、注意力，以及你的人格來說很重要。第二個(gè)關(guān)鍵區(qū)域位在「顳葉」，就在圖上的這里。你的大腦中有兩個(gè)顳葉，一右一左，顳葉的深處是個(gè)關(guān)鍵的結(jié)構(gòu)，重要功能是讓你能夠針對(duì)事實(shí)和事件來形成并維持新的長(zhǎng)期記憶。

　　海馬體

　　And that structure is called thehippocampus.So I've always been fascinated with the hippocampus.How could itbe that an event that lasts just a moment,say,your first kiss,or the momentyour first child was born,can form a memory that has changed your brain,thatlasts an entire lifetime?That's what I want to understand.I wanted to startand record the activity of individual brain cells in the hippocampus assubjects were forming new memories.And essentially try and decode how thosebrief bursts of electrical activity,which is how neurons communicate with eachother,how those brief bursts either allowed us to form a new memory,or didnot.

　　那個(gè)結(jié)構(gòu)就叫做「海馬體」。我一直很迷海馬體。怎么有可能，一個(gè)短暫的事件，比如，你的初吻，或是你的第一個(gè)孩子出生的那一刻，能夠形成一個(gè)記憶，這記憶能改變你的大腦，且一生都不會(huì)忘記?那是我想要了解的。我想要記下受試者在形成記憶時(shí)，海馬回中的每個(gè)腦細(xì)胞的活動(dòng)。并真的試圖破解那些短暫的突升電流活動(dòng)，也就是神經(jīng)元彼此溝通的方式，那些短暫的突升怎么讓我們形成新記憶，或沒形成記憶?

　　But a few years ago,I did something veryunusual in science.As a full professor of neural science,I decided tocompletely switch my research program.Because I encountered something that wasso 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.

　　但幾年前，我做了一件在科學(xué)中被認(rèn)為很不尋常的事。身為神經(jīng)科學(xué)的正教授，我決定完全轉(zhuǎn)換我的研究計(jì)劃。因?yàn)槲矣龅搅朔浅ｓ@人的事，它有潛能可以改變?cè)S多人的生命，我得要去研究它。我發(fā)現(xiàn)且體驗(yàn)到運(yùn)動(dòng)有改變大腦的效應(yīng)。

　　And I did it in a completely inadvertent way.I was actually at the height of all thememory work that I was doing--data was pouring in,I was becoming known in myfield 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 noticedsomething.I had no social life.I spent too much time listening to those braincells in a dark room,by myself.

　　我完全是在無意間發(fā)現(xiàn)的。其實(shí)當(dāng)時(shí)我正處于所進(jìn)行的記憶研究工作的頂峰，資料不斷地涌入，在我的領(lǐng)域中，我開始因?yàn)檫@項(xiàng)記憶研究而變得出名。本來應(yīng)該很順利。在科學(xué)上的確很順利。但當(dāng)我從實(shí)驗(yàn)室門探出頭，我注意到了某件事。我沒有社交生活。我花了太多時(shí)間，獨(dú)自在黑暗的房間中傾聽那些腦細(xì)胞。

　　I didn't move my body at all.I hadgained 25 pounds.And actually,it took me many years to realize it,I wasactually miserable.And I shouldn't be miserable.And I went on a river-raftingtrip--by myself,because I had no social life.And I came back--thinking,"Oh,my God,I was theweakest 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 tripagain."And that's what made me go to the gym.

　　我完全沒動(dòng)我的身體。我的體重增加了二十五磅。而且，我花了很多年，才了解到我其實(shí)很悲慘。而我不應(yīng)該如此悲慘。我參加一趟泛舟之旅──自己一個(gè)人，因?yàn)槲覜]有社交生活。接著我回來了。心想：「我的天，我是那趟旅行中最弱的人。」回來后我就有了一個(gè)使命。我說：「我再也不要覺得自己是泛舟之旅中最弱的人了�！惯@就是我上健身房的動(dòng)力來源。

　　And I focused my type-Apersonality on going to all the exercise classes at the gym.I triedeverything.I went to kickbox,dance,yoga,step class,and at first it wasreally hard.But what I noticed is that after every sweat-inducing workout thatI tried,I had this great mood boost and this great energy boost.And that'swhat kept me going back to the gym.Well,I started feeling stronger.I startedfeeling better,I even lost that 25 pounds.

　　我把我的A型人格專注在去參加健身房中所有的運(yùn)動(dòng)課程。我什么都嘗試了，我去試了自由搏擊、跳舞、瑜伽、階梯課程，一開始真的很辛苦。但我注意到，在我每回嘗試會(huì)讓我滿身大汗的運(yùn)動(dòng)之后，我的情緒和能量都會(huì)大大提升。這就是為什么我會(huì)一直持續(xù)回到健身房。我開始感覺比較強(qiáng)壯了。我開始感覺更好了，我甚至把那二十五磅給減掉了。

　　And now,fast-forward a year and a halfinto this regular exercise program and I noticed something that really made mesit up and take notice.I was sitting at my desk,writing a research grant,anda thought went through my mind that had never gone through my mind before.Andthat thought was,"Gee,grant-writing is going well today."

　　現(xiàn)在，從我開始做日常鍛煉至今已有一年半多了，我注意到一件事，它讓我吃驚并吸引了我的注意。我坐在桌前寫研究補(bǔ)助申請(qǐng)書，腦中浮現(xiàn)一個(gè)想法，那是我以前從來沒有想過的。那個(gè)想法就是：「天，今天的研究補(bǔ)助申請(qǐng)寫得真順利�！�

　　And all the scientists--yeah,all the scientists always laugh whenI say that,because grant-writing never goes well.It is so hard;you're alwayspulling 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 tofocus and maintain my attention for longer than I had before.And my long-termmemory--what I was studying in my own lab--seemed to be better in me.Andthat's when I put it together.

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