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There are lots of good reasons to exercise,
鍛煉有很多好理由，
like toning those biceps, the satisfaction of breaking a sweat,
比如它能鍛煉肱二頭肌，能讓你有大汗淋漓的滿足感，
or just actually using that gym membership you got when you made that resolution.
或者它只是利用你在下決心時辦得健身會員資格。
And exercising is good for your general health and wellness.
鍛煉對你的身心健康都有好處。
It can also make you happier.
它能讓你更快樂。
That's because working out doesn't just affect your body-fat percentage,
這是因為鍛煉不僅影響你的身體脂肪比例，
it can also change the way you feel by boosting happy brain chemicals and buffering your response to stress.
它還可以通過增加快樂的大腦化學物質、緩沖你對壓力的反應來改變你的感覺。
And the effects can be so dramatic
它的影響可以如此巨大，
that many psychologists think regular exercise can help treat disorders like anxiety and depression.
以至于許多心理學家認為定期鍛煉可以幫助治療焦慮癥和抑郁癥等障礙。
Lots of research studies over the past decades have drawn a clear link between exercise and positive feelings.
過去幾十年的大量研究表明，鍛煉和積極情緒之間有著明顯的聯系。
And the mood-boosting effects of a single bout of exercise can stick around for up to 24 hours, according to some studies.
一些研究表明，一場運動的情緒刺激效果可以持續24個小時，
Part of why you feel so good after exercise, counterintuitive as it might seem, is because exercise is stressful.
你在鍛煉后感覺良好，這種好似乎違反直覺，部分原因是鍛煉讓人有壓力。
Technically speaking, exercise is a physical stress on the body,
從技術上講，鍛煉是對身體的一種生理壓力，
which means it activates the hypothalamic-pituitary-adrenal or HPA axis,
這意味著它能激活下丘腦-垂體-腎上腺軸（HPA軸），
the part of your nervous system that controls your body's stress response.
后者是你神經系統的一部分，控制著你身體的壓力反應。
One of the things it does is signal production of the stress hormone cortisol.
它的功能之一就是產生壓力荷爾蒙皮質醇信號。
Cortisol helps produce the physical changes you associate with stress or exercise, like elevated heart rate.
皮質醇有助于產生與壓力或運動相關的身體變化，比如心率加快。
But it also contributes to a negative feedback loop that eventually shuts down the HPA axis.
但它也會產生一個負反饋環路，最終關閉HPA軸。
Levels of cortisol in your blood rise initially when you're stressed,
當你感到有壓力的時候，血液中的皮質醇水平最初會升高，
but once they reach a certain level, they signal the HPA axis to relax.
但是它們一旦達到一定水平后就會向HPA軸發出休息的信號。
And it takes your body some time to reset everything before cortisol levels can rise again after that happens.
皮質醇水平再次升高之前，你的身體需要一段時間來重置所有的東西。
That means exercise can act as a buffer to other stresses that come shortly after,
這意味著鍛煉可以緩沖不久之后到來的其他壓力，
even if they're psychological rather than physical.
即使壓力是心理上的，而不是身體上的。
For example, a 2015 study in the journal Psychoneuroendocrinology
例如，2015年發表在《心理神經內分泌學》雜志上的一項研究
had 40 young men do what's called the Montreal Imaging Stress Task.
找了40位年輕男性來做蒙特利爾成像應激任務（Montreal Imaging Stress Task）。
Basically, you do math problems while a ticker shows your expected performance on a big screen,
它的基本內容是，你在做數學題時，指示器會在一個大屏幕上顯示你的期望性能，
which is not exactly relaxing.
這并不是真正的放松。
The researchers found that when subjects ran on a treadmill for half an hour beforehand,
研究人員發現，當受試者提前半小時在跑步機上跑步時，
they had lower cortisol levels during the test.
他們在測試期間的皮質醇水平較低。
But the happy feelings associated with exercise don't just come from handling other stresses better.
但與鍛煉相關的快樂情緒并不僅僅來自于你能更好地處理其他壓力。
Working out increases your levels of endocannabinoids,
鍛煉可以提高你的內源性大麻素水平，
the neurotransmitters linked to the so-called 'runner's high'.
內源性大麻素是與所謂的“跑步者愉悅感”有關的神經遞質。
They decrease anxiety by binding to cannabinoid receptors in the brain,
它們通過與大腦中的大麻素受體結合來減少焦慮，
yes, cannabinoid like cannabis because they're same receptors,
是的，大麻素喜歡大麻，因為它們是相同的受體，
the psychoactive compounds in marijuana interact with.
大麻中的精神活性化合物會相互作用。
Endocannabinoids also help rein in an overactive HPA axis,
內源性大麻素也有助于抑制過度活躍的HPA軸，
so that's another way exercise can make you more resilient to other types of stress.
這是鍛煉讓你在其他類型的壓力中更容易復原的另一種方式。
Working out also ups your levels of serotonin,
鍛煉也能提高你的血清素水平，
a neurotransmitter involved in the regulation of mood and emotion.
后者是調節情緒的神經遞質。
The harder you work, the more serotonin you produce.
你工作越努力，產生的血清素就越多。
That's especially interesting, because low serotonin is linked to disorders like depression and anxiety.
這非常有趣，因為低血清素與抑郁和焦慮等疾病有關。
In fact, many antidepressant medications work by directly or indirectly increasing levels of serotonin in your brain.
事實上，許多抗抑郁藥物的作用就是直接或間接增加你大腦中的血清素水平。
And another chemical, called brain-derived neurotrophic factor, or BDNF, also goes up during exercise.
另一種叫做腦源性神經營養因子(BDNF)的化學物質也在運動過程中增加。
BDNF is like fertilizer for your brain.
BDNF就像是你的大腦肥料。
It helps neurons grow and form connections with other neurons, and generally improves brain health.
它能幫助神經元生長并與其他神經元形成連接，通常能改善大腦健康。
Researches haven't yet figured the exact link between BDNF and mood,
研究還沒有發現BDNF和情緒之間的確切聯系，
but it might help by enhancing your neuroplasticity,
但它可能有助于增強你的神經可塑性，
the flexibility that allows your brain to reorganize when you learn or experience something.
即你在學習或經歷某事時，大腦可以整頓的靈活性。
In depression, neuroplasticity is disrupted,
抑郁癥患者的神經可塑性被破壞，
which makes it difficult for the brain to compensate if important neural circuits become impaired.
這使得大腦很難在重要的神經回路受損時進行彌補。
So elevating BDNF might help reverse or prevent that.
因此，提升BDNF水平可能有助于扭轉或防止此類情況。
And, maybe unsurprisingly, antidepressants also tend to increase BDNF levels.
也許不出意料，抗抑郁藥也會增加BDNF的水平。
All that said, the similarities between exercise and antidepressants don't mean they're the same.
盡管如此，運動和抗抑郁藥的相似之處并不意味著它們是相同的。
The studies that look at the effects of exercise on a molecular level
著眼于運動在分子水平上的影響的研究
are usually only measuring things in the short-term, like, right after you hop off the treadmill.
通常只測量短期內，比如你跳下跑步機后的指標。
Which doesn't tell you much about how long the boost lasts.
這并不能告訴你很多刺激持續多久的信息。
But the research is increasingly showing the long-term benefits of regular exercise, too.
但研究也逐漸顯示出定期鍛煉的長期益處。
One study, published in 2017,
發表在2017年的一項研究
examined the mental health and exercise habits of almost 34,000 Norwegians for more than a decade.
對近3.4萬名挪威人的心理健康和鍛煉習慣進行了十多年的調查。
And the researchers found that people who didn't exercise
研究人員發現那些不鍛煉的人
had a 44% greater chance of developing depression compared to those who exercised 1-2 hours a week.
與那些每周鍛煉1到2個小時的人相比，患抑郁癥的幾率要高44%。
Other research has found that, at least for mild to moderate depression,
其他研究已發現，至少對患輕度和中度抑郁的人來說，
exercise can be just as beneficial as other treatment options.
鍛煉可以和其他治療方案一樣有益。
For example, a 2011 study in the journal Psychosomatic Medicine of over 200 adults diagnosed with depression
例如，2011年《身心醫學》(Psychosomatic Medicine)雜志發表了一項對超過200名患有抑郁癥的成年人的研究，
found that exercise was just as effective as an antidepressant over a four month period.
結果發現，在四個月的周期里，運動和抗抑郁藥一樣有效。
Now, before you go out and swap your Paxil for pilates,
現在，在你出去把帕羅西汀換成普拉提課程之前，
it's worth noting that there were some biases in this study.
要注意這項研究存在一些偏見。
For one thing, the subjects were people who responded to an ad about research on treating depression with exercise,
首先，受試者是對運動能治療抑郁癥研究的廣告有反應的人
so a lot of them were very pro-exercise in the first place.
所以很多人一開始就很贊成運動。
The researchers also noticed that some people seemed anti-medication as a treatment.
研究人員還注意到，一些人似乎把抗藥物作為一種治療了。
All of which would have affected the results.
這些因素都會影響結果。
But no matter how exercise compares to other treatment options,
但無論運動與其他治療方案相比如何，
research has made it pretty clear that working out has all kinds of benefits for both your mind and body.
研究都已明確，鍛煉對你的身心有各種好處。
So if you think you might be depressed, definitely see a doctor.
所以，如果你認為自己可能會抑郁，一定要去看醫生。
But if you're stressed about a project, or just feeling down in the dumps,
但是如果你對一個項目感到壓力，或者只是心情沮喪，
getting a little bit of exercise might help.
做一點兒運動可能會有幫助。
Thanks for watching this episode of SciShow Psych!
感謝您收看本期的心理科學秀！
If you want to learn more about that buzz you get from working out,
如果你想了解更多鍛煉中的忙碌，
you can learn more about that in our episode on why you get that runner's high.
可以在我們關于“為什么你會得到跑步者愉悅感”的節目中了解到更多內容。
