Study: Slow Running Can Boost Mood and Brain Function

Dietary health to brain health, a recent study revealing you can actually boost your mood and your mind with just 10 minutes of very slow running.

從飲食健康到大腦健康，最近一項研究顯示，只要進行短短 10 分鐘的超慢跑，就能改善心情並活化思緒。

That's good news for you, Todd. Study reads, quote, "A single bout of running, even at a very slow speed,

這對你來說是個好消息，陶德。研究指出，引述：「單次跑步，即使速度非常慢，

elicits a pleasant mood and improved executive function with enhancing activation in prefrontal subregions."

也能帶來愉悅的心情，並透過增強前額葉亞區的活化來改善執行功能。」

Family and medicine physician Dr. Jessica Gray joins me now.

家庭醫學科醫師潔西卡·格雷醫師現在來到我們的節目現場。

Doctor, thanks for coming on to talk about this. You know, I love studies like this, but tell us what we need to know about this particular study.

醫師，謝謝妳來聊這個話題。我很喜歡這類研究，但請告訴我們，關於這項特定研究我們該知道些什麼？

So, what I really like about this study is it's so practically applicable to patients.

這項研究我非常喜歡的一點，就是它對病患來說非常實用且可行。

I talk about this every single day in my clinic.

我每天在門診都會跟病患聊到這件事。

What it shows is that multiple controlled experiments showed that very light, brief exercise helps.

研究結果顯示，多項對照實驗證明，非常輕度、短暫的運動就很有幫助。

And when we're talking about very light, we are actually talking about pretty slow.

而當我們說到「非常輕度」時，實際上是指相當慢的速度。

We're talking about 10 minutes of a bout of about very light intensity activity, maybe 30% of your max that you could do,

我們說的是持續大約 10 分鐘的極輕度活動，大概是你最大負荷的 30%，

which could be like a slow walk or a jog. And this improves prefrontal executive functioning,

這可以像是慢走或慢跑。這能改善前額葉的執行功能，

which is like your decision-making capabilities, and also your mood in healthy adults.

也就是像你的決策能力，同時也能改善健康成年人的情緒。

This is transient, so meaning it's temporary, so you've got to keep doing this over and over, and it's about consistency.

這種效果是暫時性的，意思是它不會持久，所以你必須持之以恆地反覆去做，關鍵在於維持規律。

But really, the biggest thing you need to know is that something short and easy beats nothing at all,

但最重要該知道的是：短暫且輕鬆的運動，絕對好過完全不運動，

which is super encouraging for patients who are just not used to doing exercise or are really intimidated by the idea of just starting something somewhere.

這對於那些不習慣運動、或是對踏出運動第一步感到非常卻步的病患來說，是極大的鼓舞。

I was going to say, they said it was like 17 to 21-minute mile. So, that is fairly slow.

我正想說呢，他們說配速大約是每英里 17 到 21 分鐘。那確實相當慢。

When it comes to walking versus jogging, I feel like this is almost like a power walk.

說到走路與慢跑的差別，我覺得這幾乎就像是快走（健走）一樣。

Yeah, you can do like a power walk, or one of the recommendations I do a lot with my patients is I'll tell them to do like a fast-pace walk,

沒錯，你可以做快走，或者我常給病患的一個建議是，我會叫他們快步走，

and then pause where they're walking, so stand in place for about maybe 20 seconds and just do a little jog in place,

然後在散步途中停下來，在原地站著大約 20 秒，稍微原地慢跑一下，

and then keep going with your walking. And you're getting that heart rate up, you're kind of trying to challenge yourself,

接著再繼續往前走。這樣可以拉高心率，某種程度上是在挑戰自己，

maybe make those more frequent as quick as you can. But doing something is much better than nothing.

或許在能力所及範圍內盡量增加頻率。但無論如何，有動總比沒動好太多了。

And regular exercise is one of the most powerful things you can actually do for your brain.

而且規律運動實際上是對大腦最有益的事情之一。

And people who actively exercise routinely, they have a 20 to 30% lower risk of developing dementia.

平時有規律主動運動的人，罹患失智症的風險能降低 20% 到 30%。

Yeah, I was going to say, and if you do prefer walking, you had a 17% less risk of any major heart problems,

是啊，我正想補充，如果妳比較喜歡走路，發生重大心臟問題的風險降低了 17%，

9% less risk of heart failure, 25% less risk of stroke, and then 22% less risk of heart failure.

心臟衰竭風險降低 9%，中風風險降低 25%，另外心臟衰竭風險也降低了 22%。

So, there are a ton of benefits to this. Not only that, but like you said, if you can get outside and do it, I feel like that would be even better,

所以這有非常多的好處。不只如此，就像妳說的，如果能到戶外去走走跑跑，我覺得效果會更好，

because you're out in the elements and I feel like that's just, you know, refreshing as it is.

因為你置身於大自然中，光是這樣就讓人感到神清氣爽了。

Dr. Gray, thank you so much for your time this morning. We appreciate it, and all of your insight.

格雷醫師，非常感謝您今早接受我們的訪問。我們非常感謝您的分享與專業見解。

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