But the reality is more complex and more interesting.

但現實卻更加複雜和有趣。

Today we'll see how different types of exercise affect your brain and mental health in unique ways.

今天，我們就來看看不同類型的運動是如何以獨特的方式影響大腦和心理健康的。

I'm Dr. Tracy Marks a psychiatrist and I make mental health education videos to strengthen your mind, fortify your brain, and build resilience. Our last video covered how exercise generally changes your brain.

我是特雷西-馬克斯醫生，是一名精神科醫生，我製作心理健康教育影片，以增強你的心智，強化你的大腦，並培養你的抗壓能力。我們的上一個影片介紹了運動如何普遍改變你的大腦。

Today we're looking at the specific benefits of different types of movement. Let's start with cardiovascular exercise

今天，我們來看看不同類型運動的具體益處。讓我們從有氧運動開始。

Cardio includes any activity that keeps your heart rate elevated for an extended period. Things like running, swimming, cycling, or brisk walking.

有氧運動包括任何能使心率長時間保持較高程度的活動。如跑步、游泳、騎自行車或快走。

What sets cardio apart is its focus on sustaining movement, which significantly boosts blood flow and oxygen delivery to the brain.

有氧運動的與眾不同之處在於它注重持續運動，這大大促進了大腦的血流量和氧氣輸送。

Within the first 30 minutes of moderate cardio, your brain experiences a surge in neurotransmitters, particularly dopamine, serotonin, and norepinephrine.

在進行適度有氧運動的前 30 分鐘內，大腦中的神經遞質會激增，尤其是多巴胺、血清素和去甲腎上腺素。

This explains the immediate mood boost that many people will feel during and after cardio exercise. But the benefits go far beyond just feeling good.

這就解釋了為什麼許多人在有氧運動中和運動後會立即感到情緒高漲。但好處遠不止於感覺良好。

Studies using functional MRI scans show that regular cardio exercisers have stronger connections between their prefrontal cortex and the amygdala.

利用功能性核磁共振成像掃描進行的研究表明，經常進行有氧運動的人，其前額葉皮層和杏仁核之間的聯繫更加緊密。

Think of this like upgrading the communication line between your brain's emotional control center and its alarm system. Better communications means better emotional regulation and stress resilience.

這就好比升級了大腦情緒控制中心和報警系統之間的通信線路。更好的溝通意味著更好的情緒調節和抗壓能力。

Cardio also has some unique long-term effects on anxiety and depression.

有氧運動對焦慮和憂鬱也有一些獨特的長期影響。

Studies consistently show that regular cardio exercise significantly reduces the risk of developing mental health conditions.

研究一致表明，經常進行有氧運動可大大降低罹患精神疾病的風險。

A comprehensive meta-analysis that I'll have linked in this description found that people with high levels of physical activity had 17% lower odds of developing depression compared to those with low activity levels. And it's not just depression.

我在說明欄中會放一項綜合薈萃分析發現的連結，與運動量低的人相比，運動量高的人患抑鬱症的機率要低 17%。這不僅僅是抑鬱症。

Regular exercise shows similar protective effects against anxiety disorders, with some studies suggesting the benefits may be even greater for anxiety than for depression. The optimal dose, if you will, for mental health benefits, is 150 to 300 minutes of moderate intensity aerobic activity per week, or 75 to 150 minutes of vigorous activity.

經常運動對焦慮症也有類似的保護作用，一些研究表明，經常運動對焦慮症的益處可能比對抑鬱症的益處更大。對心理健康有益的最佳劑量是每週進行 150 到 300 分鐘中等強度的有氧運動，或 75 到 150 分鐘的劇烈運動。

Benefits start to plateau after this point of 300 minutes, and more than 300 minutes of vigorous exercise can actually increase stress and anxiety.

超過 300 分鐘的劇烈運動實際上會增加壓力和焦慮。

So that's cardio exercise. Now, let's look at strength training, which historically has been underappreciated for its brain benefits.

這就是有氧運動。現在，讓我們來看看重量訓練，它對大腦的益處歷來不被重視。

Strength training includes any exercise that uses resistance to build muscle strength, whether that's lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats.

重量訓練包括任何利用阻力來增強肌肉力量的運動，無論是舉重、使用阻力帶，還是做俯臥撐和深蹲等負重運動。

Unlike cardio, which focuses on endurance, strength training is about short bursts of intense effort.

與注重耐力的有氧運動不同，力量訓練是短時間內的高強度運動。

What makes strength training unique is its impact on certain growth hormones in your brain, particularly IGF-1, which stands for insulin-like growth factor 1.

重量訓練的獨特之處在於它對大腦中某些生長激素的影響，特別是IGF-1，即胰島素樣生長因子 1。

While cardio primarily boosts brain-derived neurotropic factor, or BDNF, strength training triggers a cascade of growth factors and testosterone that support brain cell survival and enhance your brain's ability to form new connections called synaptic plasticity.

有氧運動主要促進腦源性神經營養因子（BDNF），而重量訓練則會引發一連串的生長因子和睪酮，從而支持腦細胞的存活，並增強大腦形成新連接（稱為突觸可塑性）的能力。

It can also help regulate cortisol levels, potentially reducing the negative effects of stress on the brain.

它還有助於調節皮質醇水準，從而減少壓力對大腦的負面影響。

Here's another interesting point. Strength training appears to be especially effective at reducing inflammation in the brain.

還有一個有趣的問題。重量訓練似乎對減少大腦發炎特別有效。

Research in the Journal of Applied Physiology demonstrated that regular resistance exercise significantly decreases key inflammatory markers like C-reactive protein and TNF-alpha.

《應用生理學雜誌》上的研究表明，定期進行阻力運動能顯著降低 C 反應蛋白和 TNF-α 等主要發炎指標。

This reduction in inflammation may help protect against depression, anxiety, and cognitive decline.

發炎的減輕可能有助於防止憂鬱、焦慮和認知能力下降。

As you probably know from previous videos where I've talked about this, chronic inflammation has been linked to these conditions.

正如我在之前的影片中提到的，慢性發炎與這些疾病有關聯。

Strength training shows promising benefits for executive function, which is your ability to plan, focus, and switch between tasks.

重量訓練對執行功能大有裨益，執行功能是指你計劃、集中注意力和在不同任務之間切換的能力。

A 2020 systematic review in the British Journal of Sports Medicine found theat resistance exercise training improved multiple aspects of cognitive function in older adults with strong effects on executive function and memory.

2020 年，《英國運動醫學雜誌》上的一篇系統性綜述發現，阻力運動訓練能改善老年人認知功能的多個方面，對執行功能和記憶力有很強的影響。

So which type of exercise is better for your brain?

那麼，哪種類型的運動對大腦更有益呢？

Let's look at three different situations. For immediate mood enhancement, cardiovascular provides a faster mood boost due to rapid neurotransmitter changes.

讓我們來看看三種不同的情況。為了立即改善情緒，心血管可通過神經遞質的快速變化更快地改善情緒。

Effects typically last two to three hours after exercise, and intensity matters. Moderate to vigorous activity shows the strongest effects. For long-term emotional resilience, both types are beneficial, but work differently.

運動後的效果通常會持續兩到三小時，強度也很重要。中度到劇烈運動的效果最強。對於長期的情緒恢復能力，兩種類型的運動都有好處，但作用不同。

Cardio excels at anxiety reduction and stress management. Strength training shows superior effects on self-esteem and confidence.

有氧運動在減輕焦慮和壓力管理方面表現出色。重量訓練對自尊和自信有卓越的效果。

Combined training provides the most robust protection against depression. And then for cognitive function, cardio is better for memory and learning speed.

綜合訓練能最有效地預防抑鬱症。在認知功能方面，有氧運動更有利於提高記憶力和學習速度。

Strength training has an edge for executive function and attention.

重量訓練在執行功能和注意力方面具有優勢。

Both types help prevent age-related cognitive decline.

這兩種類型都有助於預防與年齡有關的認知能力衰退。

The combination appears to be the most effective for overall brain health.

這種組合似乎對大腦的整體健康最有效。

Although both forms of exercise offer unique benefits, combining cardio and strength training may provide the most comprehensive brain health benefits.

雖然這兩種運動形式都有獨特的益處，但將有氧運動和重量訓練結合起來可能會為大腦健康帶來最全面的益處。

So here's how you can combine both types of exercise for optimal brain health.

以下介紹瞭如何將這兩種運動結合起來，以達到最佳的健腦效果。

Of course, you should always consult your health care provider before starting a new exercise regimen if you have a medical condition that could limit your exercise tolerance.

當然，如果你的身體狀況可能會限制你的運動耐受性，那麼在開始新的運動計劃之前，一定要諮詢你的醫療保健提供者。

Here's a sample six-week workout plan if you're just starting out.

下面是一份為期六週的運動計劃範例，如果你剛剛開始運動的話。

In week one to two, start with 10 to 15 minutes of walking three times a week. Add basic bodyweight exercises like wall push-ups and chair squats.

第一至第二週，從每週三次、每次 10 至 15 分鐘的步行開始。增加基本的負重練習，如牆壁俯臥撐和椅子深蹲。

Focus on proper form and breathing. Then weeks three to four, increase walking to 20 to 30 minutes. Add resistance band exercises.

重點放在正確的姿勢和呼吸上。第三至四周，將步行時間增加到 20 至 30 分鐘。增加阻力帶練習。

Include balance exercises like standing on one foot.

包括單腳站立等平衡練習。

Then in weeks five to six, begin interval training if you're comfortable with this.

然後在第五至第六週，如果你覺得可以的話，就開始進行間歇訓練。

Progress to more challenging strength exercises and add a fourth day of exercise if your energy permits.

如果體力允許，可以增加第四天的運動量，進而進行更具挑戰性的重量訓練。

If you're an experienced exerciser, aim for three cardio sessions a week lasting 30 to 45 minutes each, two strength training sessions, and mix intensities throughout the week and at least one full day of rest.

如果你是一名經驗豐富的運動者，目標是每週進行三次有氧運動，每次 30 至 45 分鐘，兩次重量訓練，在一週內混合強度，至少休息一整天。

Here are three important considerations for maximizing brain benefits. One, intensity matters but consistency matters more.

以下是使大腦受益最大化的三個重要注意事項。第一，強度很重要，但持續性更重要。

Moderate intensity is sufficient for brain health and high intensity can provide additional benefits but isn't necessary.

適度的強度足以促進大腦健康，高強度可以帶來額外的益處，但並非必要。

Missing occasional workouts is normal. Aim for 80% consistency.

偶爾錯過鍛鍊是正常的。目標是保持 80% 的一致性。

A second point, recovery is essential. Sleep is when your brain consolidates exercise-related changes.

第二點，恢復至關重要。睡眠是大腦鞏固與鍛鍊有關的變化的時候。

Proper nutrition supports both brain and body adaptation and listen to your body and adjust intensity as needed. And third, progress gradually.

適當的營養有助於大腦和身體的適應，傾聽身體的聲音並根據需要調整強度。第三，循序漸進。

Increasing too quickly can lead to burnout and allow four to six weeks to adapt to new routines and track your progress to stay motivated.

增加得太快可能會導致倦怠，是以要留出四到六週的時間來適應新的生活習慣，並追蹤自己的進步以保持動力。

Now here are three common obstacles and solutions. If you have time constraints, break exercise into shorter durations.

下面是三個常見的障礙和解決方案。如果時間有限，可將練習抽成較短的時間段。

Use lunch breaks for quick walks. Combine strength training exercises with your daily activities.

利用午休時間快步走。將力量訓練與日常活動相結合。

If you struggle with motivation, schedule workouts like you would do important meetings.

如果你很難有動力，那就像安排重要會議一樣安排鍛鍊時間。

Find an exercise buddy to keep you accountable and track your mood to see improvements. The improvement reinforces the importance of exercise. If you have physical limitations, start with seated exercises.

找一個運動夥伴，讓他對你負責，並跟蹤你的心情，看看你的進步。這種改善加強了鍛鍊的重要性。如果你的身體條件有限，可以從坐姿運動開始。

Use water exercises for joint problems and work with a physical therapist if needed.

針對關節問題進行水中鍛鍊，必要時與理療師合作。

The key message here is that both cardio and strength training offer unique complementary benefits for brain health. While cardio might be better known for mental health benefits, strength training deserves equal attention in your exercise routine.

這裡的關鍵資訊是，有氧運動和力量訓練都能為大腦健康提供獨特的互補益處。有氧運動對心理健康的益處可能更廣為人知，但力量訓練在日常鍛鍊中同樣值得關注。

The best exercise program is one that you can stick with consistently.

最好的運動計劃就是你能堅持不懈的計劃。

Start where you are, progress gradually, and mix both types of exercise for optimal brain health. In our next video, we'll explore how exercise specifically helps the ADHD brain focus better.

從現在開始，循序漸進，將兩種類型的運動結合起來，以獲得最佳的大腦健康。在下一個影片中，我們將探討運動如何特別幫助多動症大腦更好地集中注意力。

Thanks for watching today. Remember to subscribe and hit the notification bell so you don't miss the next video in this series.

感謝收看今天的節目。記得訂閱並開啟小鈴鐺，以免錯過本系列的下一個影片。

See you next time.

下次再見。