3. The Power of Movement

He number twomovement, how to stay healthy. When life gets busy, the six keys to unlockingyour full potential moving our bodies is not only healthy, but fun and evenrelaxing. So if you're not driving and you can, how about you stand right up?Wiggle yourself around. Maybe take a few steps, maybe jog in place, get readyfor this key number two, right.
他第二個動作，如何保持健康。當生活變得忙碌時，釋放你全部潛能的六把鑰匙——移動我們的身體——不僅是健康的，而且是有趣的，甚至是放鬆的。所以如果你不開車，你可以，你站起來怎麼樣？扭動你自己。也許走幾步，或者慢跑，準備好第二把鑰匙，對吧。

You know, thatstretching itself releases, endorphins. Feel good hormones you could stretchright now and feel good right now. It's in your control. So here's aninvitation for you. Exercise has so many benefits, some, you know, and youcould list them right now. If I were your teacher. And I said, what are thebenefits of exercise?
你知道嗎，伸展本身會釋放內啡肽。感覺良好的荷爾蒙你現在可以舒展，現在感覺很好。它在你的控制之下。這是給你的請柬。運動有很多好處，有些，你知道的，你現在可以列出它們。如果我是你的老師。我說，鍛煉有什麼好處？

You'd be raisingyour hand and you'd be listing them. But what I'm going to do today is sharewith you. So very interesting facts about exercise that you may not know. WhenI talk to physicians, they don't know them. So let's look and search for theseundiscovered gems. That'll be revealed shortly.
你會舉起你的手然后把它們列出來。但我今天要做的是和你們分享。關於運動的有趣的事實你可能不知道。當我和醫生談話時，他們不認識他們。所以讓我們來尋找這些未被發現的寶石。很快就會揭曉的。

This second keyof healthy living is movement. Any kind of movement is physical activity.Exercise itself is a planned structured event and activity. We're talking aboutmovement, something you can do right now. Keeping active can do so many thingsand a little exercise can and does go a long way. Even small steps cancollectively have a major impact on a person's health.
健康生活的第二個關鍵是運動。任何一種運動都是體力活動。運動本身就是一個有計劃的結構化事件和活動。我們說的是運動，你現在可以做的事。保持活躍可以做很多事情，一點運動可以而且確實能起到很大的作用。即使是一小步也會對一個人的健康產生重大影響。

You've heardabout trying to achieve. The goal of 10,000 steps a day? Well, research hasshown that could be 7,000 steps a day. What we do know is some is better thannone. So again, get up and take a few steps right now, if you can,
你聽說過要實現目標。每天1萬步的目標？好吧，研究表明這可能是每天7000步。我們所知道的是有些總比没有好。所以，再次站起來，如果可以的話，現在就走幾步，

exercise canhelp with so, so many things, some of which include lowering. Your bloodpressure, lowering your heart rate, lowering your bad cholesterol, LDL raisingyour good cholesterol, HDL how you handle sugars, how your body releasesinsulin. Exercise has a huge impact on this. And that's why we know people whoare pre-diabetic or diabetic need to exercise to help them manage their glucoselevels.
鍛煉可以幫助很多事情，其中包括降低體重。你的血壓，降低你的心率，降低你的壞膽固醇，低密度脂蛋白提高你的好膽固醇，高密度脂蛋白你如何處理糖，你的身體如何釋放胰島素。運動對這一點有著巨大的影響。這就是為什麼我們知道糖尿病前期或糖尿病患者需要運動來幫助他們控制血糖水平。

so what isexercise and why is it so important to your body's health and to your brain?This second key of healthier living is critical. It's movement now. Exercise isdefined as a structured activity. Movement is moving your body in any way atany time and movement is our focus. If you stand up now and stretch, if youstand up and take some steps in place, walk in place, that's good for yourbody.
那麼什麼是鍛煉？為什麼它對你的身體健康和大腦如此重要？健康生活的第二個關鍵是。現在是運動了。運動被定義為一種結構化的活動。運動是在任何時候以任何方式移動你的身體，運動是我們的重點。如果你現在站起來舒展筋骨，如果你站起來，走在適當的地方，這對你的身體有好處。

It is theopposite of sedentary behavior, which is sitting doing nothing. We know nowthat sedentary behavior is a risk factor for heart disease. Why is that?Because when we're just sitting, we go into a completely different physiology.We allow something called lipoprotein lipase to decrease, which means that ourtriglycerides will increase and high triglycerides are dangerous to yourhealth.
它與久坐不動的行為相反，坐著什麼也不做。我們現在知道久坐不動是心臟病的一個危險因素。為什麼？因為當我們坐著的時候，我們會進入一個完全不同的生理狀態。我們允許脂蛋白脂肪酶降低，這意味著我們的甘油三酯會增加，高甘油三酯對你的健康是危險的。

So we're talkingabout moving recommendations are that you stand up after every hour of sitting.So if you've been sitting right now, except if you're driving, if you've beensitting for one hour, it's time to stand up and walk around. If you are worriedabout diabetes, have diabetes or pre-diabetes, this recommendation changes tostanding up every one, half an hour.
所以我們說的移動建議是你坐了一個小時后站起來。所以，如果你現在一直坐著，除了開車，如果你已經坐了一個小時，是時候站起來走走了。如果你擔心糖尿病，有糖尿病或糖尿病前期，這個建議改為每一個半小時站起來。

So it's criticalthat we move, keeping active can do so many things for your body and yourbrain, and a little exercise can and does go a long way. Even small steps cancollectively have a major impact on a person's health. You may have heard totry and accumulate 10,000 steps a day. Well research shows.
所以我們運動是很重要的，保持活躍可以對你的身體和大腦起到很多作用，一點運動可以而且確實能起到很大的作用。即使是一小步也會對一個人的健康產生重大影響。你可能聽說過嘗試每天累積10000步。研究表明。

This could be7,000 steps a day. What we know is some steps are better than none. Here's someof the ways that exercise can help your body. Many benefits for the heart,including lowering your resting heart rate, lowering your blood pressure,increasing the good type of cholesterol called HDL or high density.
這可能是每天7000步。我們所知道的是有些步驟總比没有好。以下是一些鍛煉可以幫助你身體的方法。對心臟有很多好處，包括降低靜息心率，降低血壓，增加高密度脂蛋白或高密度膽固醇。

Lipoprotein.It's so important for people with diabetes. As we mentioned already. But whatan exercise will do is increase insulin sensitivity. Insulin is what helps usmanage our blood glucose, our blood sugars. It can also help prevent bone loss.It can also help you lose weight. More importantly, what people don't realizeis that once we lose weight and we hit our target weight, The game's not overthe journey's not over.
脂蛋白。這對糖尿病患者非常重要。我們已經說過了。但是運動會增加胰島素敏感性。胰島素可以幫助我們控制血糖和血糖。它還可以幫助防止骨質流失。它還可以幫助你減肥。更重要的是，人們没有意識到，一旦我們減肥並達到目標體重，遊戲還没有結束，旅程還没有結束。

It's aboutenjoying the fun of movement and it is definitely incorporating movement intoyour life as part of a healthy lifestyle. This will help you sustain any weightloss in terms of our muscle mass. I need to share with you an important factafter your third decade. So if you're listening to this and you're 30, oryou're close to 30, or your post 30 listen carefully every decade after ourthird decade, we can lose three to 5% of our muscle.
它是關於享受運動的樂趣，它絕對是將運動作為健康生活方式的一部分融入你的生活。這將有助於你保持我們肌肉質量方面的任何減肥。我需要和你分享一個重要的事實。所以，如果你聽這些，而你已經30歲了，或者你快30歲了，或者你的30歲后的人每十年都仔細聽，我們可能會失去3到5%的肌肉。

Yes. Which meansby the time we're 50, we may have lost 10% of our muscle mass. The only way tocounteract that. Is to do strength training strength training is recommendedtwice a week. Exercise also helps us prevent cognitive decline. Let's get tothe brain. A lot of us are worried about dementia. That is our really our thirdepidemic here in the U S we have obesity, diabetes, and dementia.
對。也就是說，到我們50歲的時候，我們的肌肉質量可能會減少10%。唯一能抵消這種影響的方法。建議每週做兩次力量訓練。鍛煉也有助於我們防止認知能力下降。讓我們進入大腦。我們很多人都擔心癡呆症。這是我們在美國真正的第三次流行我們有肥胖症，糖尿病和癡呆症。

Guess whatmovement helps with all three of these moving also helps with our mood. It canlower depression, lower stress and anxiety. Exercise improves, sleep increases,energy and increases. Interest in sex exercise can do wonders for your healthand wellness. And it's no wonder why many physicians are beginning to writeexercise prescriptions for their patients.
猜猜什麼運動對這三種運動都有幫助，也有助於我們的情緒。它可以降低抑鬱，減輕壓力和焦慮。運動會改善睡眠，精力和精力都會增加。對性運動的興趣可以對你的健康和健康產生奇跡。難怪許多醫生開始給病人開運動處方。

Exercises.Medicine is a message that the American medical association and the Americancollege of sports medicine have been working to spread for the last decade ormore. I wonder, has your physician asked you about your level of exercise? Hasyour physician given you an exercise prescription
練習。醫學是一個信息，美國醫學協會和美國運動醫學學院一直在努力傳播過去十年或更長的時間。我想知道，你的醫生問過你鍛煉的程度了嗎？你的醫生給你開運動處方了嗎

Do you know howmuch exercise you need for health benefits. So I encourage you to have aconversation with your physician about exercise. If they don't bring it up, youcan, if you're not convinced, I want to share with you one area of our bodythat can grow. If we exercise routinely, it can actually increase in volume.
你知道你需要多少運動才能有益於健康嗎。所以我鼓勵你和你的醫生談談鍛煉的問題。如果他們不提出來，你可以，如果你不相信，我想和你分享我們身體中一個可以生長的部位。如果我們經常鍛煉，它實際上可以增加體積。

That part of ourbody is in your brain. And it's called the hippocampus. That's an area deepwithin your brain, which is involved with consolidating memories. So many of usare worried about our memories and developing dementia. As I mentioned before,and one of the weapons you have to combat any memory loss is movement isexercise.
我們身體的那部分在你的大腦里。它叫做海馬體。那是你大腦深處的一個區域，它與鞏固記憶有關。我們中的很多人都在擔心自己的記憶和癡呆症。像我之前提到的任何一個動作，都是我所說的失去記憶的武器。

So exercise for yourbrains, say.
所以說，鍛煉你的大腦吧。

Of exercises andmedicine. What is the dose that we need? That's the question? Well, guess what.A team of physicians, exercise physiologists, and other scientists from thedepartment of health and human services evaluated. Oh, over 8,000 researchstudies to come up with the dose of exercise that we need to reap healthbenefits for a body and brain.
運動和藥物。我們需要多少劑量？這就是問題所在？你猜怎麼著。一個由醫生、運動生理學家和其他來自衛生和公眾服務部的科學家組成的團隊進行了評估。哦，超過8000項研究得出了我們需要的運動量，以獲得對身體和大腦的健康益處。

I wonder if youknow the dose, I'll share it with you now. We need to accumulate 150 minutes ofmoderate intensity physical activity each week to reap the benefits ofexercise. Moderate intensity means that you can talk while you're exercising,but you can't sing. If you can sing while you're exercising, then you're at alow intensity.
不知你知不知道劑量，我現在就和你分享。我們需要每週累積150分鐘的中等強度的體力活動，以獲得鍛煉的好處。中等強度意味著你可以一邊鍛煉一邊說話，但不能唱歌。如果你能在鍛煉時唱歌，那麼你的強度就低了。

If you can'tsing, you can't talk. Then you're at a vigorous intensity. And if you'recurrently exercising at a vigorous intensity, then you need to accumulate 75minutes of vigorous intensity exercise in the week to reap the benefits ofexercise. If you'd like more benefits and you want to do more, therecommendations are to go up to 300 minutes of moderate intensity physicalactivity or 150 minutes of vigorous.
如果你不會唱歌，你就不能說話。那麼你就進入了一個高強度的狀態。如果你目前正在進行高強度運動，那麼你需要在一週內累積75分鐘的高強度運動，以獲得鍛煉的好處。如果你想得到更多的好處，你想做更多的事，建議是進行300分鐘中等強度的體力活動或150分鐘的高強度體力活動。

Intensityexercise in the week. Remember some is better than none. So you could exercise10 minutes and still get benefits. Accumulating 70 minutes of exercise in theweek that will actually reduce your risk for death or your mortalitysignificantly. If you're currently sedentary doing nothing. If you add 10minutes of exercise each day, you will do your body.
每週進行高強度運動。記住有些總比没有好。所以你可以鍛煉10分鐘，仍然可以得到好處。一週內累積70分鐘的鍛煉，這實際上會大大降低你的死亡風險或死亡率。如果你現在久坐不動。如果你每天增加10分鐘的鍛煉，你就會鍛煉你的身體。

Good. Now, whenwe talk about accumulating 150 minutes or a humiliating 75 minutes, we'resaying it's up to you. You are busy professionals. Have jobs, perhaps family,how are you going to fit this in? Well, you're going to need to look at yourcalendar. You're going to need to find spaces and time in your day where exercisewill fit in.
很好。現在，當我們談論累積150分鐘或是羞辱性的75分鐘時，我們說這取決於你。你們是忙碌的專業人士。有工作，也許有家庭，你要怎麼適應這種情況？好吧，你得看看你的日程表。你需要在一天中找到適合鍛煉的空間和時間。

This may be 10minutes in the morning, 10 minutes at lunch, 10 minutes in the evening, or it'sa half an hour walk with your spouse and children. At the end of the day afterdinner is done unwinding or. It's in the morning when you wake up, if you're amorning person, you may do a half hour in the morning.
這可能是早上10分鐘，午餐10分鐘，晚上10分鐘，或者是和你的配偶和孩子步行半小時。在一天結束后，晚餐后是放鬆或。早上醒來的時候，如果你是一個早起的人，你可以在早上做半個小時。

It's up to you.There's flexibility with these guidelines. They key thing is to get it in yourcalendar, to be realistic. Look at your day and see where you can fit it in.Now you're saying I am a busy professional. I can't fit it in that's myproblem. Okay. So I have an answer for you. How about a treadmill work station?
這取決於你。這些指導原則有一定的靈活性。關鍵是要把它寫進你的日程表里，要現實點。看看你的一天，看看你能把它放在哪里。現在你說我是一個忙碌的專業人士。我裝不進去那是我的問題。可以。所以我有個答案給你。跑步機工作站怎麼樣？

So you'reworking and you're walking at the same time. I myself have a stationary bikework station. So I am sitting on my bike pedaling and I have a laptop computer,and there's a small desk with this. Bicycle workstation. I have my laptop onthat and I can be typing or on a zoom meeting conference call and be bicycling.
所以你一邊工作一邊走路。我自己有一個固定的自行車工作站。所以我坐在我的腳踏車上，我有一臺筆記本電腦，還有一張放著這個的小桌子。自行車工作站。我有我的筆記本電腦，我可以打字，或在一個縮放會議電話會議和騎自行車。

So I'm not addingany extra time to my day. It's actually incorporating it into my day. How abouta standup work desk work station? How about using an exercise ball? Has yourchair. That's what I do. I've done it for, I don't know, could be 12, 15 years.I don't have an actual chair. I have an exercise ball that I bounce on.
所以我不會給我的一天增加額外的時間。它實際上把它融入了我的生活。一個立式工作臺怎麼樣？用健身球怎麼樣？有你的椅子。我就是這麼做的。我已經做了，我不知道，可能是12到15年。我没有真正的椅子。我有一個健身球在上面彈跳。

Yeah. Up anddown at meetings or not giving talks and conferences, video or not. And that'sthe way I keep active. And I avoid that sedentary physiology I shared with youearlier. So what's the best exercise. I get that question a lot. What's thebest medicine. What's the best exercise. Well, think about that for yourselfright now.
是 啊。在會議上上下左右，或不做演講或會議，視頻或不。這就是我保持活力的方式。我避免了我之前和你分享的久坐的生理學。那麼什麼是最好的鍛煉。我經常問這個問題。最好的藥是什麼。最好的運動是什麼。好吧，現在你自己想想。

What is the bestexercise? I have no one answer. That's one size fits all. Everybody listeninglikes different things. The best exercise is the exercise that you enjoy, thatyou will do that resonates with you if you're saying, but I've never likedexercise. So I can't think of anything that I might ask you to go back to yourchildhood and it, you to think about the things that you found joyful when you wereyounger.
什麼是最好的運動？我没有答案。那是一刀切。每個人都喜歡聽不同的東西。最好的運動是你喜歡的運動，你會做的，如果你說，你會共鳴，但我從來没有喜歡鍛煉。所以我想不出什麼我可以讓你回到你的童年，你去想那些你年輕時感到快樂的事情。

Now, I alreadyadmitted to hula-hooping, which by the way, was a suggestion of a client ofmine. And. That was five years ago and I continue to enjoy hula hooping. Andthat was something I did as a child, but I didn't do it for, I don't know, 35years or so. So I would ask you to think back to times when you enjoyedmovement.
現在，我已經承認了呼啦圈，順便說一下，這是我一個客戶的建議。還有。那是五年前的事了，我仍然喜歡呼啦圈。那是我小時候做過的事，但我没有做過，我不知道，35年左右。所以我想請你回想一下你喜歡運動的時代。

As a child, ateenager, 20 something sometime in your life, when you were involved withmoving your body and maybe this was aerobic, sir, step aerobics, or I don'tknow what it was, but if it was group classes, then we've got new group classesgoing on now. There's spirea. There's orange theory. There's yoga.
作為一個孩子，一個十幾歲的孩子，在你生活中的某個時候，當你參與移動你的身體，也許這是有氧運動，先生，步進有氧運動，或者我不知道它是什麼，但如果是集體課，那麼我們現在有新的集體課。這是螺旋體。有橙色理論。有瑜伽。

There's so manydifferent group classes you could participate in. I think zoom is still goingpretty strong, but think about if you're a solo exerciser, then what are youroptions going to a gym will allow you to think about the elliptical, thetreadmill exercise bike. What if you love spending time with your friends?
你可以參加很多不同的小組課程。我覺得zoom還是很強大的，但是想想如果你是一個單獨鍛煉的人，那麼去健身房有什麼選擇可以讓你想到橢圓機，跑步機運動自行車。如果你喜歡和朋友在一起呢？

Now a lot ofpeople like to lunch together. I like the hike together. So my friends know ifthey'd like to connect with me, they know I'm going to say, well, what about awalk or jog or a hike? And this way I get to do two things that bring me greatjoy, have a conversation with a close friend, as well as move my body.
現在很多人喜歡一起吃午飯。我喜歡一起遠足。所以我的朋友們知道如果他們願意和我聯系，他們知道我會說，那麼，散步、慢跑或徒步旅行怎麼樣？這樣我就可以做兩件能給我帶來巨大快樂的事情，和一個親密的朋友交談，以及移動我的身體。

So the bestexercise is the one. That you enjoy and the one you will repeatedly do, I dorecommend variety and variety is backed up with research. Meaning if you trynew things, new exercises, you are more likely to stay engaged with exercising.Some of us I'm a jogger and I've been jogging for years.
所以最好的運動就是這個。你喜歡的，你會反復做的，我確實推薦多樣性和多樣性是有研究支持的。也就是說，如果你嘗試新事物、新鍛煉，你就更有可能堅持鍛煉。我們中的一些人我是個慢跑者，我已經慢跑多年了。

Some of us cando one exercise and it brings us such great joy for so many different reasonsthat we continue it. But that's not all I do. I added yoga about 15 years ago.And that's changed my life. I already mentioned paddleboarding came in and Icombined the two into paddleboard yoga just recently.
我們中的一些人可以做一個練習，它給我們帶來了如此巨大的快樂，因為很多不同的原因，我們繼續它。但這不是我的全部。15年前我加入了瑜伽。這改變了我的生活。我已經提到了劃船運動，最近我把這兩者結合到了劃槳瑜伽中。

And that's beena great way for me to challenge myself and get into flow. So try something new,try a wheel or a back bend on the paddleboard, get me excited about tryingsomething new. And the brain actually gets a dopamine. Squirt a reward when wedo try new things. And when we are successful, even if we are successful with asmall goal, we do get a powerful reward.
這對我來說是一個很好的方式來挑戰自己並融入其中。所以嘗試一些新的東西，嘗試一個輪子或在槳板上向后彎曲，讓我為嘗試新事物而興奮。大腦實際上得到了多巴胺。當我們嘗試新事物時，我們會得到獎勵。當我們成功的時候，即使我們有一個小小的目標，我們也會得到一個強大的回報。

So important to think aboutwhat works for you and try a variety. Of exercises.
所以重要的是要考慮什麼對你有效，並嘗試各種各樣的方法。練習的次數。

So here are thetakeaways. The goal is to accumulate 152 minutes of moderate intensity physicalactivity each week. And if we can get up to 300 minutes of moderate intensityphysical activity or movement, Exercise in the week. That's terrific. Now, ifyou're already exercising and you exercise at a vigorous intensity, these numberscan change to half.
這里是外賣。目標是每週累積152分鐘的中等強度體力活動。如果我們能有300分鐘的中等強度的體力活動或運動，那就在一週內鍛煉。太棒了。現在，如果你已經在鍛煉，而且你在高強度運動，這些數字可能會變成一半。

So you'restriving to accumulate 75 minutes of vigorous intensity exercise in the week.And if you want more, you're going to go up to 150 minutes of vigorousintensity exercise in the week. What if you're sitting the majority of the day,each day, so you're considered sedentary, then the goal will be to move 10minutes each day.
所以你要努力在一週內累積75分鐘的高強度運動。如果你想要更多的話，你將在一週內進行高達150分鐘的高強度運動。如果你每天大部分時間都坐著，所以你被認為是久坐的，那麼你的目標就是每天移動10分鐘。

So that wouldjust be a total of 70 minutes of movement each week. And if you can do that,you'll do your body good. Major takeaway, have fun exercises, fun. Find thething that thrills you find something you enjoy and keep doing it. And don'tforget. Variety is key spice of life. So try something new. So here are yourtakeaways for QI.
所以每週總共要運動70分鐘。如果你能做到，你會對你的身體有好處。主要外賣，有樂趣的練習，樂趣。找到讓你興奮的東西，找到你喜歡的東西，然后繼續做下去。别忘了。多樣化是生活的關鍵調味品。所以試試新的吧。這是你給齊的外賣。

Number one,stress resiliency, not all. Stress is bad. In fact, we want to harness stressand use stress to find flow so that we engage in activities that meet our skilllevel. That challenge is right in the sweet spot. So when we're engaged in thisactivity, we lose track of time too. Don't be afraid to take a break.
第一，強調彈性，不是全部。壓力是不好的。事實上，我們想利用壓力，利用壓力找到流動，以便我們從事符合我們技能水平的活動。這個挑戰恰到好處。所以，當我們從事這項活動時，我們也會失去時間的蹤跡。别害怕休息。

Do what you needto chunk the challenge so that when you have a deadline at work, you'll be ableto meet it and bring your productive, creative self forward for the projectthree, you always have your breath. Our breath is our grounding. Our breath isour stress resiliency in the moment technique we can use any time, any placejust breathing in.
做你需要做的事來應對挑戰，這樣當你在工作的最后期限到來時，你就能夠迎接它，並將你富有成效、富有創造力的自我推向第三個項目，你永遠都能喘口氣。我們的呼吸是我們的根基。我們的呼吸是我們在瞬間的壓力恢復能力，我們可以在任何時間，任何地點，只是呼吸。

Exhalation isthe way to turn on your parasympathetic system, rest and digest, and be able torefocus again. So remember, you can control your response to any situation youcan harness you stress and find flow. And you don't need to add extra stressand distress to your life. You can take a break. I'll see you next time for ourthird key on nutrition.
呼氣是打開你的副交感系統，休息和消化，並能夠重新集中注意力的方式。所以記住，你可以控制你對任何情況的反應，你可以利用你的壓力和找到流動。你不需要給你的生活增加額外的壓力和痛苦。你可以休息一下。下次見我們的第三個關鍵營養。