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If ever there was a time to up your fitness game, the arrival of the new year and the new decade is it. 要说有什么开始锻炼的最佳时机的话，新年和新一个十年的到来无疑便是了。  But after the allure of the new gym membership wears off, our sedentary habits, more often than not, consume our promise of daily workouts. 但当新会员的吸引力逐渐消失后，我们久坐不动的习惯，往往会消耗掉我们每天锻炼的承诺。 It doesn't have to be this way, says health psychologist and author, Kelly McGonigal. 健康心理学家和作家凯利·麦戈尼格尔说，其实我们不一定非得这样。 In her new book, The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage, the Stanford University lecturer offer new motivation to get moving that has less to do with how we look, or feeling duty-bound to exercise, and everything to do with how movement makes us feel. 在她的新书《运动的快乐：运动如何帮我妈找到幸福，希望，联系和勇气》中，这位斯坦福大学的讲师给了我们新的动力去参与运动，这些动力与我们的外表，必须去运动的感觉无关，而是与运动给我们带来的感觉 有关。  She shares with readers the often profound, yet lesser-known benefits of exercise that make it a worthy, lifelong activity whether you're young, old, fit or disabled. 她与读者分享了运动的好处，这些好处往往意义深远，但鲜为人知，无论你是年轻人、老年人、健康人士还是残疾人，运动都是有价值的终身活动。 "I want them to understand [exercise] in a different way than the usual conversation we always have about weight loss, preventing disease and making our bodies look a certain way," McGonigal tells us. 麦戈尼格尔告诉我们:“我想让他们以一种不同于我们通常关于减肥、预防疾病和让身体看起来更健康的谈话的方式来理解(锻炼)。” Among its many life-altering rewards: the generation of hope, happiness, a sense of purpose, greater life satisfaction and rewarding connections with others. 它带来了许多改变人生的回报:希望、幸福、使命感、更大的生活满足感，以及有益的与他人的联系。 "These benefits are seen throughout the life span," she writes. “这些好处在人的一生中都能看到，”她写道。 "They apply to every socioeconomic strata and appear to be culturally universal." 它们适用于每一个社会经济阶层，似乎在文化上具有普遍性。”  And they aren't activity-specific and they don't require you to be a superathlete. 它们不是特定于具体活动的，也不要求你成为超级运动员。 Whether you run, swim, dance, bike, lift weights, do yoga or participate in team sports — it doesn't matter, McGonigal says — moderate physical activity does far more than make us physically stronger and healthier. 无论你是跑步、游泳、跳舞、骑自行车、举重、做瑜伽还是参加团队运动——麦格尼格尔说，这都不重要——适度的体育活动远远不止让我们的身体更强壮、更健康。  Here are five of the ways movement can help you enjoy life. 以下是运动可以帮助你享受生活的五种方式。 1) Activate pleasure 带来愉悦 During exercise, McGonigal explains, our brains release neurotransmitters, in particular dopamine and endocannabinoids, that can generate a natural high similar to that of cannabis, or marijuana. 麦戈尼格尔解释说，在运动过程中，我们的大脑会释放神经递质，尤其是多巴胺和内源性大麻素，它们会产生一种天然的兴奋感，类似于大麻。 "Many of the effects of cannabis are consistent with descriptions of exercise-induced highs, including the sudden disappearance of worries or stress, a reduction in pain, the slowing of time and a heightening of the senses," she writes. 她写道:“大麻的许多作用与运动引起的兴奋的描述是一致的，包括忧虑或压力的突然消失、疼痛的减轻、时间的减慢和感觉的增强。”  And while exercise activates the same channels of the brain's reward system that addictive drugs do, she explains, it does so "in a way that has the complete opposite effect on your capacity to enjoy life." 她解释说，虽然锻炼激活大脑奖赏系统的通道与成瘾药物激活的通道相同，但它“在某种程度上对你享受生活的能力产生了完全相反的影响”。 Exactly how it all works isn't fully understood. 它到底是如何工作的还不完全清楚。 "But the basic idea is that your brain will have a more robust response to everyday pleasures," she says, "whether it's your child smiling at you, or the taste of food or your enjoyment of looking at something beautiful — and that's the exact opposite effect of addiction." “但最基本的想法是，你的大脑会对日常的快乐有更强烈的反应，”她说，“无论是你的孩子对你微笑，还是食物的味道，或是你欣赏美丽事物的乐趣——而这恰恰是上瘾的相反效果。” 2) Become a "more social version of yourself" 变成“更乐于社交的自己” In a chapter on the collective joy of exercise, McGonigal explains how endorphins — another type of neurotransmitters released during sustained physical activity — help bond us to others. 在关于运动带来的集体快乐的一章中，麦克戈尼格尔解释了内啡肽——另一种在持续体育活动中释放的神经递质——如何帮助我们与他人建立联系。  It's a connection, she writes, that "can be experienced anytime and anywhere people gather to move in unison," be it during the flow of yoga class, during the synchronicity of team rowing, while running with friends or while practicing tai chi with others. 她写道，这种联系“可以在任何时间、任何地点体验到，人们可以一起行动”，无论是在瑜伽课的过程中，还是在团队划船的同步过程中，与朋友跑步时，还是与他人练习太极时。 And it also helps explain why those with whom we participate on teams or share fitness friendships often feel like family, she says. 她说，这也有助于解释为什么与我们一起参加团队活动或分享健身友谊的人常常感觉像家人。  Endorphins help strengthen ties to individuals we're not related to, which helps us build extended families and important social networks that help stave off loneliness and social isolation. 内啡肽有助于加强与我们无关的人之间的联系，帮助我们建立大家庭和重要的社交网络，帮助我们避免孤独和社交孤立。 Of course, humans can build bonds through sedentary activities as well, McGonigal says. 当然，人类也可以通过久坐活动来建立联系，麦格尼格尔说。 "But there's something about getting your heart rate up a little bit and using your muscles that creates that brain state that makes you more willing to trust others — that enhances the pleasure you get from interacting with others that often makes you this more social version of yourself," she says. “但运动可以让你的心率增加，通过锻炼肌肉可以让你的大脑处于更愿意信任他人的状态—这可以增加你跟他人互动时的愉悦感，从而让你成为更愿意社交的自己。”  3) Help with depression 改善抑郁 In a section on "green exercise," McGonigal discusses the positive shifts in mood and outlook reported by those who exercise in nature. 在“绿色运动”一节中，麦克尼格尔讨论了那些在大自然中锻炼的人在情绪和观点上的积极转变。 "It actually alters what's happening in your brain in a way that looks really similar to meditation," she says. “它实际上以一种看起来非常类似于冥想的方式，改变了你大脑中正在发生的事情，”她说。 "People report feeling connected to all of life ... and they feel more hopeful about life itself." “人们会感觉到贴近各种自然界的生命...同时他们也感觉对于自己的生命也更有希望了。” Indeed, an Austrian study McGonigal cites found that among people who had previously attempted suicide, the addition of mountain hiking to their standard medical treatment reduced suicidal thinking and hopelessness. 事实上，一项奥地利的研究发现，在那些曾经尝试过自杀的人中，在标准的医疗治疗中增加登山可以减少自杀的想法和绝望。  McGonigal says she heard many similar stories among those she interviewed for the book: "So many people who struggle with anxiety, grief or depression find a kind of relief in being active in nature that they don't find any other way." 麦戈尼格尔说，她在为这本书采访的人中听到了许多类似的故事:“很多人在与焦虑、悲伤或抑郁作斗争时，从活跃于大自然中找到了一种解脱，这种方式是在其他的方式中找不到的。” 4) Reveal hidden strength 释放隐藏能量 Even for those who don't struggle with mental or physical illness, adopting a regular exercise routine can provide powerful transformation. 即使对那些没有精神或身体疾病的人来说，养成规律的锻炼习惯也能带来强大的改变。 McGonigal shares stories of several women who overcame limiting beliefs through exercise to reveal new, more powerful selves. 麦克戈尼格尔分享了几位女性的故事，她们通过锻炼克服了有限的信念，展现出新的、更强大的自我。  "If there is a voice in your head saying, 'You're too old, too awkward, too big, too broken, too weak,' physical sensations from movement can provide a compelling counterargument," McGonigal writes. “如果你的脑海里有个声音在说，'你太老了，太笨拙了，太大了，太颓废了，太脆弱了’，那么动作带来的身体感觉就能提供一个有力的反驳，”麦克戈尼格尔写道。 "Even deeply held beliefs about ourselves can be challenged by direct, physical experiences, as new sensations overtake old memories and stories." “当新的感觉取代了旧的记忆和故事时，即使是根深蒂固的自我信念也会受到直接的身体体验的挑战。” 5) A boost for the brain 促进大脑健康 McGonigal offers insights drawn from research into ultraendurance athletes and how they survive mentally and physically grueling events designed to last six or more hours. 麦戈尼格尔从对超级耐力运动员的研究中得出了一些见解，并介绍了他们如何在长达6个小时或更长时间的高强度项目中生存下来。  When researchers at the Berlin-based Center for Space Medicine and Extreme Environments measured the blood of ultraendurance athletes, they found high levels a family of proteins called myokines, known to help the body burn fat as fuel, to act as natural antidepressants and to provide a possible shield against cognitive decline. 当柏林太空医学中心的研究人员和极端环境中测量超高耐力运动员的血液时,他们发现了一种高水平蛋白质家族称为肌动蛋白,可以帮助身体燃烧脂肪作为燃料,作为天然的抗抑郁药,并可能抵御认知能力的下降。 But as she reports, you don't need to be a superathlete to experience the benefits of myokines. 但正如她所报道的，你不需要成为一个超级运动员才能体验到肌动蛋白的好处。 McGonigal cites a 2018 study that identified 35 of these proteins released by the quadriceps muscles during just one hour of bike riding. 麦克戈尼格尔引用了2018年的一项研究，该研究发现，仅仅骑一个小时自行车，四头肌就会释放出35种蛋白质。 Emerging research, she says, suggests that when exercised, your muscles become "basically a pharmacy for your physical and mental health." 她说，新兴的研究表明，当你锻炼时，你的肌肉“基本上是你身体和心理健康的药房”。 "If you are willing to move," she writes, "your muscles will give you hope. “如果你愿意运动，”她写道，“你的肌肉会给你希望。” Your brain will orchestrate pleasure. 你的大脑也会协调快乐。 And your entire physiology will adjust to help you find the energy, purpose and courage you need to keep going." 你的整个生理机能都会做出调整，帮助你找到继续前进所需的能量、目标和勇气。” /// 问 题 文中总共提到了几种运动带来的好处？ 留言回复正确答案，前十名朋友可以获得红包奖励哦，赶快来试试吧！ 感谢关注 跟amber一起看世界 |
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