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ONE TIP FOR LONG LIFE that is not coming in for quite so much revisionist thinking is exercise—
一個不怎么被修正主義思維接受的長壽秘訣就是鍛煉——
and some seniors are achieving remarkable things.
在這方面，很多老年人都取得了可喜的成績。
Take Ginette Bedard, 84, of Howard Beach, N.Y.
就拿紐約州霍華德海灘84歲的Ginette Bedard來說。
It was a drizzly morning last Nov.5,
去年11月5號早晨，天還下著毛毛雨，
but that didn’t stop Bedard from crossing the New York City Marathon finish line first in her age group.
但這并沒有妨礙她作為她那個年齡組的第一名沖過紐約市馬拉松賽的終點線。
Bedard picked up running decades ago as a way to keep fit, but she didn’t run her first marathon until she was 69 years old.
幾十年前Bedard開始跑步時是為了保持身體健康，但直到69歲她才開始參加馬拉松。
I was watching the marathon runners on TV and I was so envious, she says.
“那個時候我看著電視上的馬拉松選手覺得很羨慕他們，”她說。
"I was thinking, I cannot do that, they are all superhumans."
“那時候我覺得我跑不了馬拉松，他們都是超人。”
So she decided to become one of them.
于是她決定也要成為他們那樣的人。
She began training daily until she could run the full 26.2 miles, and she’s run nearly every New York CityMarathon since.
她開始堅持每天訓練，直到她跑完全程26.2英里，從那以后她幾乎每屆紐約市馬拉松都要參加。
It takes discipline and brainpower and dedication, she says.
“跑馬拉松需要自律，需要智慧和執著，”她說。
"The running is hard, but the finish line is euphoria."
“跑步很難，但到達終點那一刻會讓人覺得欣喜若狂。”
She now runs three hours every day along the beach.
她現在每天都要沿著海灘跑三個小時。
Few physicians would recommend that all octogenarians pick up a three-hour-a-day running habit,
醫生很少會建議所有八十多歲的人都養成每天三小時的跑步習慣，
but adding even a small amount of movement to daily life has been repeatedly shown to be beneficial,
但事實反復證明，即便是每天稍微增加一點點運動量，都是非常有利于保持身體健康的，
for a whole range of reasons.
出于各種各樣的原因。
"Exercise likely works through several mechanisms," says Dr.Thomas Gill, director of the Yale Program on Aging.
“鍛煉可能通過幾種機制發揮作用，”耶魯大學老齡計劃主任托馬斯·吉爾博士說。
"Increasing physical activity will improve endurance;
“增加運動量能夠提高耐力；
it benefits muscle strength and balance and (reduces) occurrence of serious fall injuries.
有利于強健肌肉，提高平衡力，（減少）嚴重跌倒事故的發生。
It also provides a benefit to psychology, by lifting spirits."
還能夠改善心情，維持心理健康。”
Exactly how much—or how little—exercise it takes to begin paying dividends has been one of the happy surprises of longevity research.
具體需要多大——或多小——的運動量，身體才會開始得到回報呢？這一問題一直都是長壽研究領域的一個驚喜。
A 2016 study found that elderly people who exercised for just 15 minutes a day, at an intensity level of a brisk walk,
2016年的一項研究發現，每天只鍛煉15分鐘，強度相當于快走的老年人，
had a 22% lower risk of early death compared to people who did no exercise.
比起那些完全不鍛煉的早死的風險要低22%。
A 2017 study found that exercising even just two days a week can lower risk for premature death.
2017年的一項研究發現，即使每周只鍛煉兩天，也可以降低過早死亡的風險。
Researchers from McMaster University in Canada even found that
來自加拿大麥克馬斯特大學的研究人員甚至發現，
breaking a sweat for just 60 seconds may be enough to improve health and fitness (as long as it’s a tough workout).
只出一分鐘的汗也可能足夠維持身體健康（條件是這一分鐘是高強度鍛煉）。
Healthy eating is something else that may have a lot more wiggle room than we’ve assumed,
健康的飲食對保持健康的作用也可能比我們想要的大得多，
and if there’s such a thing as a longevity diet, there may be more on the menu than seniors have been told.
而且，如果真的有所謂的“長壽飲食”，這個清單也可能比老年人所聽到的長。
I have my wine and ice cream, says Bedard without apology.
“我會喝酒，也會吃冰淇淋，”Bedard說，口氣中沒有絲毫抱歉的意思。
Similarly, 90-year-old Ashdown phones her takeout orders into Tal Bagels on First Avenue, not some trendy vegan joint.
同樣，90歲的Ashdown打電話給第一大道的Tal Bagels（甜品店）點外賣，Tal Bagels也不是什么時髦的素食餐廳。
