The brain- changing benifts of exercise| Wendy Suzuki

Two key areas in your brain:

1 prefrontal cortex: critical for things like decision-making, focus, attention and your personality.

前額葉皮層：對(duì)決策、專注力、注意力和個(gè)性等方面至關(guān)重要。

2 hippocampus: deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events.

海馬體：顳葉深處是一個(gè)關(guān)鍵結(jié)構(gòu)，對(duì)你形成和保留新的長(zhǎng)期記憶的能力至關(guān)重要。

Exercise is the most transformative thing that you can do for your brain today for the following three reasons:

運(yùn)動(dòng)是當(dāng)下你能為大腦做的最具變革性的事情，原因有三：

1. It has immediate effects on your brain.

它對(duì)你的大腦有立竿見影的作用

A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline.

當(dāng)你做一次運(yùn)動(dòng)，就會(huì)立即增加多巴胺、血清素和去甲腎上腺素等神經(jīng)遞質(zhì)的水平。

A single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours.

一次運(yùn)動(dòng)可以提高你轉(zhuǎn)移注意力和集中注意力的能力，這種集中注意力的提高將持續(xù)至少兩個(gè)小時(shí)。

Exercise actually changes the brain's anatomy, physiology and function.

運(yùn)動(dòng)實(shí)際上改變了大腦的解剖結(jié)構(gòu)、生理和功能。

2. Better focus and attention, and the volume of the hippocampus increases as well.

更好的集中注意力，海馬體的體積也會(huì)增加。

The most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex.

在神經(jīng)科學(xué)研究中，著眼于長(zhǎng)期鍛煉的效果，最常見的發(fā)現(xiàn)是依賴于前額葉皮層的注意力功能得到改善。

3. You will not only get immediate effects of mood with exercise but those last for a long time.

運(yùn)動(dòng)不僅會(huì)對(duì)情緒產(chǎn)生立竿見影的影響，而且會(huì)持續(xù)很長(zhǎng)時(shí)間。

The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in.

經(jīng)驗(yàn)是，每周鍛煉三到四次，每次鍛煉至少30分鐘，并且進(jìn)行有氧運(yùn)動(dòng)。

Bringing exercise in your life will not only give you a happier, more protective life today, but it will protect your brain from incurable diseases. And in this way, it will change the trajectory of your life, for the better.

在你的生活中進(jìn)行鍛煉不僅會(huì)給你帶來更快樂、更具保護(hù)性的生活，還會(huì)保護(hù)你的大腦免受不治之癥的影響。通過這種方式，它將改變你的生活軌跡，變得更好。