堅持運動鍛鍊可以保護你的大腦

Older people who regularly exercise at moderate to intense levels may have a 40% lower risk of developing brain damage linked to ischemic strokes, certain kinds of dementia and mobility problems.
有規律地鍛鍊且鍛鍊強度適中的老人可以降低腦危害的風險，這個風險可能是缺血性腦中風、某些各種各樣的腦中風和流動性問題。

New research published Wednesday in the journal Neurology says the MRIs of people who exercised at higher levels were significantly less likely to show silent brain infarcts — caused by blocked arteries that interrupt blood flow and are markers for strokes — than people who exercised lightly.
發表在週三的神經病學雜誌說高水平鍛鍊人的核磁共振的圖像說明患病的情況要明顯地少於那些表現的沉寂的大腦，很少鍛鍊的人的大腦可能引起動脈阻塞，動脈阻塞就會打亂血流，這就是腦中風的標誌。

Until now, studies have shown exercise helps lower blood pressure, bad cholesterol and insulin levels, all risk factors for strokes causing brain damage. Treating those conditions is helpful, but often brain damage from multiple infarctions is not reversible.
直到現在，研究顯示運動可以降低血壓、降低膽固醇和胰島素水平。腦中風的高危因素能引起大腦危害。處理這些因素是非常有用的。但是受到多重梗塞的經常性的腦危害是不可逆的。

"It's not good enough just to exercise, but the more (intense) the better," says physician Joshua Willey, a co-author of the study and researcher at Columbia University's Department of Neurology. "We think exercise is protecting against the development of brain infarcts, and the hope is with lower risk of having these events, you'd also be at lower risk of dementia or stroke."
但是僅僅靠鍛鍊是不夠的，但是越多越好，哥倫比亞大學神經病學院的Joshua Willey內科醫生說，他是學習和研究該項目的合作者之一。我們認爲運動可以保護我們的大腦免於大腦梗塞，可以降低這些事件的風險，也可以降低癡呆和中風的危險。

The research involves 1,238 participants in a study started in 1993 at Columbia University and the University of Miami and focuses on risk factors for vascular disease.
這項研究包括了1238個參加者，並且這項研究開始於1993年的哥倫比亞大學和邁阿密大學。而且把精力放在血管疾病的風險上。

Participants completed a questionnaire about how often and how intensely they exercised at the beginning of the study and then had MRI scans of their brains six years later, when they were an average of 70 years old.
在研究開始前，參與者完成了一份問卷，這份問卷是關於鍛鍊的次數和強度是怎麼樣的。6年後，給他們的大腦做核磁共振掃描，此時他們平均年齡是70歲得時候，

Forty-three percent of participants reported that they had no regular exercise; 36% engaged in regular light exercise, such as golf, walking, bowling or dancing; and 21% engaged in regular moderate to intense exercise, such as hiking, tennis, swimming, biking, jogging or racquetball. There was no difference between those who engaged in light exercise and those who did not exercise.
43%的參與者說他們沒有進行有規律地運動，36%做了有規律地輕運動，比如高爾夫、走路、保齡球和跳舞。21%的參與者則做了從中等到高強度的運動。比如遠足、兵乓球、游泳、騎自行車、慢跑、短網拍牆球。輕微運動和不運動的沒有什麼區別。

The American Heart Association's guidelines for ideal cardiovascular health includes 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise a week.
美國心臟協會指出理想的心血管健康包括每週參與中等強度的運動2個半小時或者高強度的運動75分鐘。

"We did not want this to discourage anyone from exercising, even if it's light exercise," Willey says. "The benefits of exercise are proven. We feel that's an integral part of general good health."
willey說，我們不想使任何人從運動中感到沮喪，即使是輕微的運動。運動的好處都是經過證實的，我們感覺到運動是構成健康身體的一部分。

More research is needed, says Joseph Boderick, a stroke specialist at the University of Cincinnati who was not associated with the study. The research did not look at obesity. One of the major reasons people don't exercise, he says, is because they're obese.
Joseph Boderick說更多的研究還是需要的，辛辛那提市大學的中風專家（它和這項研究無關聯），他說，這項研究不是研究肥胖的，主要原因是他們不肥胖，所以他們不去運動。

"Maybe the people who exercised less already had some infarcts and were less steady on their feet," he says.
他說，可能這些少運動的人有一些受到梗塞的危機和不能站穩。

The study did not address why more strenuous exercise appears to be helpful. Willey, however, says, "Some of the effects of exercise appear to be related to improving other health conditions that affect the risk of stroke, such as hypertension, obesity, high cholesterol and low HDL, diabetes, atherosclerosis (hardening of the arteries) and heart disease."
Willey說，然而這項研究沒有說明更高強度的運動爲什麼有益。一些鍛鍊的效果似乎和提高其他的健康條件有關，這樣可以降低中風的危險，比如高血壓、肥胖、高膽固醇和低HDL、糖尿病、動脈粥樣硬化和心臟疾病。