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.

前额叶皮层：对决策、专注力、注意力和个性等方面至关重要。

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.

海马体：颞叶深处是一个关键结构，对你形成和保留新的长期记忆的能力至关重要。

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

运动是当下你能为大脑做的最具变革性的事情，原因有三：

1. It has immediate effects on your brain.

它对你的大脑有立竿见影的作用

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

当你做一次运动，就会立即增加多巴胺、血清素和去甲肾上腺素等神经递质的水平。

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

一次运动可以提高你转移注意力和集中注意力的能力，这种集中注意力的提高将持续至少两个小时。

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

运动实际上改变了大脑的解剖结构、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，海马体的体积也会增加。

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

在神经科学研究中，着眼于长期锻炼的效果，最常见的发现是依赖于前额叶皮层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.

运动不仅会对情绪产生立竿见影的影响，而且会持续很长时间。

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.

经验是，每周锻炼三到四次，每次锻炼至少30分钟，并且进行有氧运动。

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.

在你的生活中进行锻炼不仅会给你带来更快乐、更具保护性的生活，还会保护你的大脑免受不治之症的影响。通过这种方式，它将改变你的生活轨迹，变得更好。