Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits,too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on1read up on仔細(xì)研究，熟讀。these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.

1. Reduce stress

Rough day at the office? Take a walk or head to the gym for a quick workout.One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases con-centrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty—working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

許多人去健身房鍛煉或是在街道上行走，希望能改善心血管健康、強(qiáng)健肌肉，當(dāng)然還渴望擁有完美的身材。除此之外，運動還能健腦。過去十年左右時間里，科學(xué)家們一直在探究運動是如何增強(qiáng)腦部功能的。研究表明，不論年齡大小，身體素質(zhì)好壞（對，這既包括只在商場里閑逛的人，也包括跑馬拉松的人），運動都帶來精神層面的驚喜，運動帶來的意外好處既有益心理發(fā)展、改善人際關(guān)系，也使生活更健康、更快樂。了解下列這些意想不到的好處，開始運動吧。

1. 減少壓力

辦公室里忙碌了一天？散散步，或是去健身房短暫鍛煉一下。運動對心理健康最常見的益處就是釋放壓力。鍛煉出汗能有效應(yīng)對身心壓力。運動時，體內(nèi)的去甲腎上腺素分泌增加，可以緩和大腦對壓力的反應(yīng)。所以，去暢快淋漓地鍛煉吧——運動既能緩減精神壓力，又能提高身體應(yīng)對精神緊張的能力，兩全其美。

2. Boost happy chemicals

Slogging through2slog through吃力地行走。a few miles on the mill can be tough, but it’s worth the effort! Exercise releases endorphins,which create feelings of happiness and euphoria3euphoria極度愉快的心情。. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil4pencil安排（某事）。in plenty of gym time. In some cases,exercise can be just as effective as antidepressant pills in treating depression.Don’t worry if you’re not exactly the gym rat5gym rat健身達(dá)人。type—getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence

Hop on the treadmill to look (and more importantly, feel) like a million bucks6look /feel like a million bucks看起來/感覺精力充沛。.On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size,gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth.

2. 分泌“快樂激素”

跑步機(jī)上堅持幾英里并不容易，但“跑”有所值。鍛煉時，大腦會分泌內(nèi)啡肽——一種讓人感到興奮、愉悅的物質(zhì)。研究顯示，運動甚至可以減輕抑郁的臨床癥狀。因此，醫(yī)生會建議抑郁癥、焦慮癥患者（或是心情低落的人）抽出大量時間去健身房鍛煉。有些情況下，治療抑郁癥時，運動產(chǎn)生的療效與藥物相同。不是健身達(dá)人也不用擔(dān)心，每周去幾次，每次半小時，活動一下，心情立刻就變好。

3. 增強(qiáng)自信

跳上跑步機(jī)，你會看起來（更重要的是，“感覺”）精力充沛。身體健康至少能夠增強(qiáng)自尊、塑造積極的精神風(fēng)貌。不論體重、身材、性別和年齡如何，運動都能迅速提升人們對自身魅力的認(rèn)識，也就是提升自我價值感。

4. Enjoy the great outdoors

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun(while wearing sunscreen, of course!)can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine(and exercise) can work wonders for self-confidence and happiness?

5. Prevent cognitive decline

It’s unpleasant, but it’s true—as we get older, our brains get a little... hazy.As aging and degenerative diseases like Alzheimer’s7Alzheimer’s阿爾茨海默病，俗稱為老年癡呆癥。kill off brain cells, the noggin8noggin大腦。actually shrinks, losing many important brain functions in the process.While exercise and a healthy diet can’t“cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45,boosts the chemicals in the brain that support and prevent degeneration of the hippocampus9Hippocampus海馬體，主要負(fù)責(zé)學(xué)習(xí)和記憶，日常生活中的短期記憶都儲存在海馬體中。, an important part of the brain for memory and learning.

4. 享受戶外運動

想進(jìn)一步提升“自愛”，就到戶外鍛煉，更能增強(qiáng)自尊心。找一項適合自己的戶外運動，可以是攀巖、遠(yuǎn)足、租船劃行，或是公園里慢跑。此外，曬太陽（別忘了涂上防曬霜），促進(jìn)維生素D的吸收，可以降低患上抑郁癥的風(fēng)險。一點點新鮮的空氣、陽光（和運動）就能產(chǎn)生提升自信心與幸福感的奇效，干嘛花一天時間去泡溫泉呢？

5. 預(yù)防認(rèn)知衰退

我們在變老，大腦也在一點點……退化，雖然這聽起來刺耳，但卻是事實。隨著年歲增長、阿爾茨海默病等變性疾病殺死腦細(xì)胞，大腦逐漸萎縮，其間許多重要功能喪失。盡管運動和健康飲食無法“治愈”老年癡呆，但可以減緩45歲后大腦開始出現(xiàn)的認(rèn)知衰退。尤其是對25歲到45歲之間的人群，運動會促進(jìn)大腦分泌延緩海馬體退化的物質(zhì)，海馬體是大腦的重要組成部分，主要負(fù)責(zé)學(xué)習(xí)和記憶。

6. Alleviate anxiety

Quick Q&A: Which is better at relieving anxiety—a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7. Boost brainpower

Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking,and learning. Smarty (spandex) pants10smarty pants自詡聰明的人。此處為字面義，意思是穿上健身服裝（健身）會讓人變聰明。,indeed.

6. 緩解焦慮

快問快答：暖洋洋的泡泡浴與20分鐘慢跑，哪個更能緩解焦慮？答案或許令你驚訝。運動期間和運動結(jié)束后，身體會分泌某種溫暖的物質(zhì)，讓焦慮障礙患者平靜下來。在運動場或跑步機(jī)上跑步，這些中高強(qiáng)度的有氧運動（間歇跑，有人去嗎？）能夠降低焦慮敏感性。而我們過去認(rèn)為，間歇跑只是燃燒熱量的有效方式！

7. 提高智力

實驗室的小白鼠可能比我們想象的聰明。有關(guān)老鼠和人的多項研究顯示，有氧運動能生成新的腦細(xì)胞（又叫神經(jīng)發(fā)生），提高大腦的整體機(jī)能。準(zhǔn)備好諾獎申請了嗎？研究表明，高強(qiáng)度鍛煉能增加體內(nèi)的腦源性蛋白質(zhì)（亦稱為腦源性神經(jīng)營養(yǎng)因子）含量，這種蛋白質(zhì)被認(rèn)為有益于決策、高層次思維和學(xué)習(xí)。穿上氨綸健身褲，我們的確會變聰明！

8. Sharpen memory

Get ready to win big at Go Fish11美國兒童所喜愛的一種紙牌游戲，它需要良好的記憶力及好運氣。.Regular physical activity boosts memory and ability to learn new things.Getting sweaty increases production of cells in hippocampus responsible for memory and learning. For this reason,research has linked children’s brain development with level of physical fitness(take that, recess haters!). But exercisebased brainpower isn’t just for kids.Even if it’s not as fun as a game of Red Rover12一種玩法非常簡單的兒童游戲，首先，分成人數(shù)相等的兩組，手挽手組成防線。兩組輪流叫對方組里的人，被叫到的人需沖破對方防線，若失敗，便成為對方隊員。直到一方獲得所有成員，即可宣告勝利。, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention13retention記憶力。among healthy adults.

9. Help control addiction

The brain releases dopamine14一種神經(jīng)傳導(dǎo)物質(zhì)，用來幫助細(xì)胞傳送脈沖的化學(xué)物質(zhì)，它傳遞興奮及開心的信息。另外，多巴胺也與各種上癮行為有關(guān)。, the“reward chemical” in response to any form of pleasure, be that exercise, sex,drugs, alcohol, or food. Unfortunately,some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol(and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon15on the wagon戒酒中。has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms16circadian rhythms生理節(jié)律。. As a result,alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay17hit the hay睡覺，就寢。at the right time.

8. 增強(qiáng)記憶力

用撲克牌玩“逮魚”，準(zhǔn)備大獲全勝吧。定期的體能鍛煉會增強(qiáng)記憶力、提高學(xué)習(xí)新知的能力。流汗促進(jìn)大腦中負(fù)責(zé)記憶和學(xué)習(xí)的海馬體產(chǎn)生新細(xì)胞。因此，研究已經(jīng)將兒童的大腦發(fā)育與身體健康水平聯(lián)系起來( 不在課間休息的孩子們，可要當(dāng)心啦！)。運動提高腦力不只適于兒童，雖然運動不像雷德洛夫游戲那樣趣味十足，但也能增強(qiáng)成年人的記憶。研究顯示，短跑能提高健康成人的詞匯記憶力。

9. 幫助控癮

大腦釋放“獎勵化學(xué)物質(zhì)”多巴胺，是對運動、性、毒品、酒精或食物等愉悅體驗的反應(yīng)。不幸的是，有些人對多巴胺上癮，并對產(chǎn)生多巴胺的物質(zhì)有了依賴，比如毒品或酒精（以及比較少見的，食物和性）。但好的一點是，運動有助于戒癮。短時間的鍛煉也能有效地分散毒癮者或酒癮者的注意力，減輕他們的欲望（至少短時間內(nèi)有效）。對于戒酒的人來說，運動也有其他好處。酗酒會打亂人體的生理規(guī)律，包括晝夜節(jié)律。因此酗酒成癮的人不喝酒的話很難入睡（或安睡）。運動可以調(diào)節(jié)生物鐘，幫助他們按時就寢。

10. Increase relaxation

Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get more done

Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

10. 放松身心

有沒有試過長跑后或健身房負(fù)重鍛煉后睡覺？對有些人，甚至失眠者來說，適度的鍛煉和服用安眠藥有同樣的功效。睡覺前五到六個小時的時候鍛煉會升高人體核心溫度，幾個小時后，體溫回落到正常，向人體發(fā)出信號：該睡覺了。

11. 辦事更高效

在狹小的格子間里沒有靈感？辦法就是站起來走一走或是慢跑一會兒。研究表明，定時鍛煉的上班族比那些久坐不動的同事工作更高效，精力更充沛。雖然很難在日程繁忙的一天中擠出時間去健身房，但是一些專家認(rèn)為，由于身體晝夜節(jié)律的關(guān)系，中午是鍛煉的最佳時間。

12. Tap into creativity

Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead.A heart-pumping18heart-pumping激動人心的，心跳加速的。gym session can boost creativity for up to two hours afterwards.Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4) . Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others

Whether it’s a pick-up19pick-up臨時. 0.拼湊的，臨時組織的。game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season).Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis. ■

12. 開發(fā)創(chuàng)造力

大多數(shù)人在高強(qiáng)度鍛煉后會沖個熱水澡，但此時或許應(yīng)該拿起彩筆畫畫。高強(qiáng)度的鍛煉能提升之后兩個小時的創(chuàng)造力。戶外運動，親近大自然都能使靈感激增（見第四點）。下一次，你需要創(chuàng)意或靈感時，在跑道上多散散步或是跑跑步便可提神醒腦。

13. 激勵他人

不論是參加即興足球賽，健身房集體上課，還是與朋友一起跑步，運動很少是單打獨斗的，這對我們所有人來說都是個好消息。研究顯示，大多數(shù)人在與健身伙伴配對訓(xùn)練后，在有氧測試中表現(xiàn)得更好。不論是尋找靈感還是參加傳統(tǒng)比賽，沒有人想讓自己的隊友失望。事實上，加入團(tuán)隊的作用很大，甚至可以提高健身者對疼痛的忍耐度。即使健身新手們也可以在健身時鼓勵彼此更加努力。所以快找個健身伙伴，運動起來吧！

鍛煉的積極效果不僅體現(xiàn)在健身房（或沙灘季）。想要獲得自信也好，擺脫恐懼也罷，甚至變得更加聰明，這些想法都激勵著我們忙里偷閑，定期去鍛煉。 □