健康生活｜随着年龄增长，简单的锻炼便能改善大脑功能：并非只有剧烈运动才行
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随着年龄的增长，即使每天多走几步也会对认知功能有好处。
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<hr/>我们都知道我们应该锻炼和健康饮食。但这样做不仅有利于保持你的身材。佐治亚大学的一项新研究表明，随着年龄的增长，体育活动可以帮助保护你的认知能力。并不是只有剧烈运动才能产生影响。
We all know we should exercise and eat healthy. But doing that isn't just good for maintaining your figure as you age. New research from the University of Georgia shows that physical activity could help protect your cognitive abilities as you age. And it doesn't have to be intense exercise to make an impact.
「这个发现并不是说，‘如果你年纪大了，你需要出去跑马拉松’。」该研究的主要作者、富兰克林艺术与科学学院 (Franklin College of Arts and Sciences) 心理学博士研究生玛丽莎・戈尼亚特 (Marissa Gogniat) 说。「这就是说，如果你多走几步，如果你在周围的环境中多走动一点，这可以帮助你的大脑健康，随着年龄的增长，让你更独立。」
"This finding isn't saying, 'If you're older, you need to go out there and start running marathons,'" said Marissa Gogniat, lead author of the study and a recent doctoral graduate in psychology from the Franklin College of Arts and Sciences. "This is saying if you get more steps, if you're moving around your environment a little bit more, that can be helpful to your brain health and keep you more independent as you age.
｜ 锻炼能改善大脑功能
Exercise Improves Brain Function
这项研究发表在《运动科学与健康》(Sport Sciences for Health) 杂志上，追踪了 51 名老年人的身体活动和健康测量值。参与者进行了专门设计来测量认知功能的测试，并接受了核磁共振成像来评估大脑功能。
Published in Sport Sciences for Health, the study followed 51 older adults, tracking their physical activity and fitness measurements. The participants performed tests specifically designed to measure cognitive functioning and underwent MRIs to assess brain functioning.
他们还佩戴了一个设备，用来测量佩戴者的身体活动强度、行走的步数和行走的距离。研究人员通过一项 6 分钟的步行测试来评估健康状况，在此期间，参与者以尽可能快的速度在时间限制内走完尽可能多的距离。
They also wore a device that measured the intensity of the wearer's physical activity, number of steps taken and distance covered. The researchers assessed fitness through a six-minute walking test, during which participants walked as quickly as they could to cover the most distance possible within the time limit.
Gogniat 说：「我们总是被告知锻炼是有益的，但我认为这是一些证据，表明锻炼确实可以改变你的大脑。这影响了你的日常生活。」
"We've always been told it's good to exercise, but I think this is some evidence that exercise can actually change your brain," Gogniat said. "And that impacts the way you're able to function in your daily life.
｜ 大脑网络随着身体活动而改善
Brain Networks Improve With Physical Activity
大脑是由一系列不同的网络组成的。这些网络处于持续的通信中，互相发送信息。
The brain is made up of a bunch of distinct networks. Those networks are in constant communication, sending information to each other.
但是大脑不同部分的活跃时间是不同的。例如，当身体处于休息状态时活跃的神经网络会在一个人开始尝试完成一项任务时关闭。那时，另一个神经网络会开始运作。
But different parts of the brain are active at different times. The network that is active when the body is at rest, for example, flips off when a person starts trying to complete a task. At that time, another network kicks on.
当其中一个网络处于活动状态时，另一个应该关闭。如果不是，那就是一个人的大脑没有正常运转的信号。
While one of these networks is active, the other should be shut off. If it's not, that's a sign that a person's brain isn't functioning as well as it should be.
这些网络是日常生活中执行基本任务的关键，比如记忆重要信息和表现出自我控制能力。但随着年龄的增长，这些任务往往会变得更加困难。
These networks are the key to being able to perform basic tasks in daily life, such as remembering important information and exhibiting self-control. But as people age, these tasks often become more difficult.
这项是第一次研究这些网络是如何与身体活动和健康相互作用来影响大脑功能的研究。
This study was the first to examine how these networks interact with physical activity and fitness to impact how the brain functions.
Gogniat 说：「这篇论文令人兴奋，因为它为我们提供了一些证据，表明当人们的大脑网络功能处于最佳状态时，我们看到他们的执行功能和独立性有所改善。我们并不是说你需要彻底改变你的生活。」
"This paper is exciting because it gives us some evidence that when people whose brain networks aren't functioning optimally engage in physical activity, we see improvement in their executive function and their independence," Gogniat said. "We're not saying you need to radically change your life.
「也许上班路上走楼梯就行了。站起来，多走走。这是你获益最多的地方，而不是疯狂的高强度运动。」
"Maybe just take the stairs on the way to work. Stand up and walk around a little bit more. That's where you get the most bang for your buck, not crazy, high-intensity exercise."
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文章来源：Science DailyMaterials provided by University of Georgia. Original written by Leigh Beeson. Note: Content may be edited for style and length.The study was co-authored by Talia Robinson, Kharine Jean and Stephen Miller, from UGA's Department of Psychology.
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