13 Unexpected Benefits of Exercise运动健身的13个意外好处

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仔细研究，熟读。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!

许多人去健身房锻炼或是在街道上行走，希望能改善心血管健康、强健肌肉，当然还渴望拥有完美的身材。除此之外，运动还能健脑。过去十年左右时间里，科学家们一直在探究运动是如何增强脑部功能的。研究表明，不论年龄大小，身体素质好坏（对，这既包括只在商场里闲逛的人，也包括跑马拉松的人），运动都带来精神层面的惊喜，运动带来的意外好处既有益心理发展、改善人际关系，也使生活更健康、更快乐。了解下列这些意想不到的好处，开始运动吧。

1. 减少压力

办公室里忙碌了一天？散散步，或是去健身房短暂锻炼一下。运动对心理健康最常见的益处就是释放压力。锻炼出汗能有效应对身心压力。运动时，体内的去甲肾上腺素分泌增加，可以缓和大脑对压力的反应。所以，去畅快淋漓地锻炼吧——运动既能缓减精神压力，又能提高身体应对精神紧张的能力，两全其美。

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极度愉快的心情。. 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健身达人。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看起来/感觉精力充沛。.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“快乐激素”

跑步机上坚持几英里并不容易，但“跑”有所值。锻炼时，大脑会分泌内啡肽——一种让人感到兴奋、愉悦的物质。研究显示，运动甚至可以减轻抑郁的临床症状。因此，医生会建议抑郁症、焦虑症患者（或是心情低落的人）抽出大量时间去健身房锻炼。有些情况下，治疗抑郁症时，运动产生的疗效与药物相同。不是健身达人也不用担心，每周去几次，每次半小时，活动一下，心情立刻就变好。

3. 增强自信

跳上跑步机，你会看起来（更重要的是，“感觉”）精力充沛。身体健康至少能够增强自尊、塑造积极的精神风貌。不论体重、身材、性别和年龄如何，运动都能迅速提升人们对自身魅力的认识，也就是提升自我价值感。

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阿尔茨海默病，俗称为老年痴呆症。kill off brain cells, the noggin8noggin大脑。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海马体，主要负责学习和记忆，日常生活中的短期记忆都储存在海马体中。, an important part of the brain for memory and learning.

4. 享受户外运动

想进一步提升“自爱”，就到户外锻炼，更能增强自尊心。找一项适合自己的户外运动，可以是攀岩、远足、租船划行，或是公园里慢跑。此外，晒太阳（别忘了涂上防晒霜），促进维生素D的吸收，可以降低患上抑郁症的风险。一点点新鲜的空气、阳光（和运动）就能产生提升自信心与幸福感的奇效，干嘛花一天时间去泡温泉呢？

5. 预防认知衰退

我们在变老，大脑也在一点点……退化，虽然这听起来刺耳，但却是事实。随着年岁增长、阿尔茨海默病等变性疾病杀死脑细胞，大脑逐渐萎缩，其间许多重要功能丧失。尽管运动和健康饮食无法“治愈”老年痴呆，但可以减缓45岁后大脑开始出现的认知衰退。尤其是对25岁到45岁之间的人群，运动会促进大脑分泌延缓海马体退化的物质，海马体是大脑的重要组成部分，主要负责学习和记忆。

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自诩聪明的人。此处为字面义，意思是穿上健身服装（健身）会让人变聪明。,indeed.

6. 缓解焦虑

快问快答：暖洋洋的泡泡浴与20分钟慢跑，哪个更能缓解焦虑？答案或许令你惊讶。运动期间和运动结束后，身体会分泌某种温暖的物质，让焦虑障碍患者平静下来。在运动场或跑步机上跑步，这些中高强度的有氧运动（间歇跑，有人去吗？）能够降低焦虑敏感性。而我们过去认为，间歇跑只是燃烧热量的有效方式！

7. 提高智力

实验室的小白鼠可能比我们想象的聪明。有关老鼠和人的多项研究显示，有氧运动能生成新的脑细胞（又叫神经发生），提高大脑的整体机能。准备好诺奖申请了吗？研究表明，高强度锻炼能增加体内的脑源性蛋白质（亦称为脑源性神经营养因子）含量，这种蛋白质被认为有益于决策、高层次思维和学习。穿上氨纶健身裤，我们的确会变聪明！

8. Sharpen memory

Get ready to win big at Go Fish11美国儿童所喜爱的一种纸牌游戏，它需要良好的记忆力及好运气。.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 Rover12一种玩法非常简单的儿童游戏，首先，分成人数相等的两组，手挽手组成防线。两组轮流叫对方组里的人，被叫到的人需冲破对方防线，若失败，便成为对方队员。直到一方获得所有成员，即可宣告胜利。, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention13retention记忆力。among healthy adults.

9. Help control addiction

The brain releases dopamine14一种神经传导物质，用来帮助细胞传送脉冲的化学物质，它传递兴奋及开心的信息。另外，多巴胺也与各种上瘾行为有关。, 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生理节律。. 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睡觉，就寝。at the right time.

8. 增强记忆力

用扑克牌玩“逮鱼”，准备大获全胜吧。定期的体能锻炼会增强记忆力、提高学习新知的能力。流汗促进大脑中负责记忆和学习的海马体产生新细胞。因此，研究已经将儿童的大脑发育与身体健康水平联系起来( 不在课间休息的孩子们，可要当心啦！)。运动提高脑力不只适于儿童，虽然运动不像雷德洛夫游戏那样趣味十足，但也能增强成年人的记忆。研究显示，短跑能提高健康成人的词汇记忆力。

9. 帮助控瘾

大脑释放“奖励化学物质”多巴胺，是对运动、性、毒品、酒精或食物等愉悦体验的反应。不幸的是，有些人对多巴胺上瘾，并对产生多巴胺的物质有了依赖，比如毒品或酒精（以及比较少见的，食物和性）。但好的一点是，运动有助于戒瘾。短时间的锻炼也能有效地分散毒瘾者或酒瘾者的注意力，减轻他们的欲望（至少短时间内有效）。对于戒酒的人来说，运动也有其他好处。酗酒会打乱人体的生理规律，包括昼夜节律。因此酗酒成瘾的人不喝酒的话很难入睡（或安睡）。运动可以调节生物钟，帮助他们按时就寝。

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

有没有试过长跑后或健身房负重锻炼后睡觉？对有些人，甚至失眠者来说，适度的锻炼和服用安眠药有同样的功效。睡觉前五到六个小时的时候锻炼会升高人体核心温度，几个小时后，体温回落到正常，向人体发出信号：该睡觉了。

11. 办事更高效

在狭小的格子间里没有灵感？办法就是站起来走一走或是慢跑一会儿。研究表明，定时锻炼的上班族比那些久坐不动的同事工作更高效，精力更充沛。虽然很难在日程繁忙的一天中挤出时间去健身房，但是一些专家认为，由于身体昼夜节律的关系，中午是锻炼的最佳时间。

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激动人心的，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临时. 0.拼凑的，临时组织的。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. 开发创造力

大多数人在高强度锻炼后会冲个热水澡，但此时或许应该拿起彩笔画画。高强度的锻炼能提升之后两个小时的创造力。户外运动，亲近大自然都能使灵感激增（见第四点）。下一次，你需要创意或灵感时，在跑道上多散散步或是跑跑步便可提神醒脑。

13. 激励他人

不论是参加即兴足球赛，健身房集体上课，还是与朋友一起跑步，运动很少是单打独斗的，这对我们所有人来说都是个好消息。研究显示，大多数人在与健身伙伴配对训练后，在有氧测试中表现得更好。不论是寻找灵感还是参加传统比赛，没有人想让自己的队友失望。事实上，加入团队的作用很大，甚至可以提高健身者对疼痛的忍耐度。即使健身新手们也可以在健身时鼓励彼此更加努力。所以快找个健身伙伴，运动起来吧！

锻炼的积极效果不仅体现在健身房（或沙滩季）。想要获得自信也好，摆脱恐惧也罢，甚至变得更加聪明，这些想法都激励着我们忙里偷闲，定期去锻炼。 □