Scientists are now digging into precisely why exercise holds so many benefits for our mental health and memory. The answer, studies say, lies in our brain chemistry.
Each time you work up a sweat, your body releases feel-good happy hormones (荷尔蒙), including endorphins, dopamine and endocannabinoids, the latter being responsible for the so-called runner’s high. Now researchers are also pointing to myokines (肌肉因子) as an important contributor to the mental health benefits of exercise. When our muscles contract, myokines are released into the bloodstream, helping your muscles and organs communicate. They think this communication increases resilience to stress, reduces symptoms of mental suffering and anxiety and has a direct effect on depression.
A 2021 scientific report published in Neuropharmacology showed evidence that myokines boost brain function, like improving memory and mood. “Myokines reduce systemic inflammation (炎症), which is especially beneficial for people with drug-resistant depression whose low mood is linked to high inflammation,” explains Dr Jennifer Heisz, an expert in brain health and associate professor in the department of kinesiology at McMaster University in Canada.
A recent study published in the British Journal of Sports Medicine showed that treatment for depression can be much more effective when physical activity is added to the usual care. Participants found benefits after 12 weeks of exercising for 30 to 60 minutes a day. “While exercise is not a replacement for professional mental health treatment, physical activity can complement and enhance the effects of the treatment,” says lead researcher Ben Singh, a research fellow at the University of South Australia.
“It is amazing to consider how moving our bodies can heal our minds,” says Heisz. Whether you’re cycling, walking around your neighbourhood or doing yoga, getting sweaty is good for your body and mind. To get the biggest overall health boost, the key is to zero in on sports and activities you enjoy, so you’ll keep going back to them.
1. How do myokines boost our mental health?A.By bonding muscles with organs. |
B.By slowing down our bloodstream. |
C.By contracting muscles through the body. |
D.By releasing happy hormones in our brain. |
A.Doubtful. | B.Negative. |
C.Uncertain | D.Approving. |
A.Adapt to. | B.Give up. |
C.Focus on. | D.Put off. |
A.By making comparisons. |
B.By presenting research findings. |
C.By offering suggestions. |
D.By conducting some experiments. |
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【推荐1】With the recent discussion about the health benefits of fish oil and other wellness plans, it can make you feel less worried to know that one thing never changes: Exercise is good for your health. Any movement, even walking, brings about a host of cardiovascular(心血管的)effects that can help you live longer, feel better, and not run out of breath when chasing children or small animals.
The question of how much exercise is best, though, is open to discussion. The answer often depends on your goals. For heart health, sessions four to five times weekly might be perfect. For mental health? As The Independent reports, scientists believe there’s a pretty specific prescription(处方): Exercising for 45 minutes three to five times a week.
Researchers at Yale University and the University of Oxford made the study. They examined 1.2 million subjects(实验对象)who filled out the Behavioral Risk Factor Surveillance Survey at two-year intervals(间隔时间)between 2011 and 2015.
Subjects who didn’t exercise at all had an average of three-and-a-half days per month when they felt mentally unwell — stressed, depressed, or suffering from emotional problems — while those who exercised regularly reported an average of just two days.
The study found that having three to five 45-minute sessions of exercise a week was best for reducing the reported problems of feeling stressed or depressed. Exercising for longer periods — some subjects reported more than 90 minutes in the gym — was connected with a drop-off in mental health benefits. Subjects who spent three hours at a time exercising actually reported an increase in depressive symptoms(症状).
Researchers also found that the kind of exercise undertaken made a difference. While all kinds of exercise helped, people who took part in team sports promoting social communication and gym classes like cycling described greater self-satisfaction with mental health.
Because the study included self-reported outcomes and exercise wasn’t monitored, it’s possible that the subjects could have misread the amount of exercise performed. The study, however, makes a convincing case for a popular opinion: If exercise were a pill, doctors everywhere would be prescribing it.
1. The perfect amount of exercise for a person is usually decided by ________.A.his exercise routine | B.his physical condition |
C.what sports he prefers | D.what he expects to improve |
A.The health benefits of exercise. |
B.People’s response to hard exercise. |
C.How exercise influences one’s mental health. |
D.Why positive attitudes promote one’s exercise. |
A.Tai chi. | B.Volleyball. | C.Climbing. | D.Diving. |
A.Too few participants. |
B.Its researchers’ personal interests. |
C.The subjects’ personal judgments. |
D.Its failure to consider doctors’ suggestions. |
【推荐2】FIVE UNUSUAL SPORTS
What sports are you into? Football? Tennis? Swimming? If you’re looking for a change, you might like to try one of these.
Octopush
Octopush (or underwater hockey as it’s also known) is a form of hockey that’s played in a swimming pool. Participants wear a mask and snorkel and try to move a puck (水球) across the bottom of a pool. The sport has become popular in countries such as the UK, Australia, Canada, New Zealand and South Africa. An ability to hold your breath for long periods of time is a definite plus.
Zoobombing
Zoobombing involves riding a children’s bike down a steep hill. The sport originated in the US city of Portland in Oregon in 2002. Participants carry their bikes on the MAX Light Rail and go to the Washington Park station next to Oregon Zoo (which is why it’s called “zoobombing”). From there, they take a lift to the surface, and then ride the mini-bikes down the hills in the area.
Office Chair Racing
Office Chair Racing consists of racing down a hill in office chairs that can reach speeds of up to 30kph. Strict rules are in place for competitors: they’re allowed to fit in-line skate wheels and handles to their chairs, but no motors. “We check each chair carefully in advance,”one of the organizers explained. The participants race in pairs wearing protective padding as they launch themselves from a ramp (坡道). Prizes are given to the fastest competitors and also for the best-designed chairs.
Fit 4 Drums
Fit 4 Drums is a new form of cardio-rhythmic exercise. Led by an instructor, the class involves beating a specially-designed drum with two sticks while dancing at the same time. It’s the first group fitness activity where you get to play a drum while getting an intense workout. A sense of rhythm is a definite advantage!
Horse Boarding
Horse Boarding involves being towed behind a horse at 35mph on an off-road skateboard. Professional stuntman Daniel Fowler Prime invented the sport after he strung a rope between his off-road “mountain board” and a horse. Participants stand on a board while holding onto a rope, attempting to maintain their balance as the horse gallops (疾驰) ahead. “The horse rider and the horse have to work together because if they don’t, the horse goes flying,”Daniel explained.
So, which sport would you like to try?
1. What do you need to do if you want to play Octopush?A.Swim on the surface of the water. | B.Hold your breath before the sport. |
C.Play it by the side of the seashore. | D.Wear underwater breathing devices. |
A.Zoobombing | B.Office Chair Racing |
C.Fit 4 Drums | D.Horse Boarding |
A.The spirit is willing, but the flesh is weak. |
B.Never let your feet run faster than your shoes. |
C.The bigger they come, the harder they fall. |
D.Every chess master was once a beginner. |
【推荐3】Rock climbing may seem like a sport possibly full of danger.
Build muscle strength. It’s not surprising that pulling your body up a cliff wall builds muscle in your arms.
Improve communication skills. Roped climbers have a companion on the ground called a belayer (保护者), who handles the rope through a device to manage the tension or slack (松弛). Throughout a climb, the climber must constantly communicate with the belayer about when the climber wants to rest and when it’s time to come down.
Combat depression.
A.Promote your determination. |
B.But climbing is a full-body exercise. |
C.Rock climbing can help battle the blues. |
D.Enhance memory and problem-solving. |
E.So, easy but clear expressions can save your life. |
F.Communication skills are really important in our daily life. |
G.After all, it involves climbing the side of a cliff or man-made rock wall. |
【推荐1】If you know someone who is generally ill-tempered, it might please you to know that they're probably not as smart as they think they are. "Anger differs significantly from other negative emotions, such as sadness, anxiety or depression," said Marcin Zajenkowski, a psychologist in Poland. Previous research has shown that anger is an unusual negative emotion, which is often associated with positive qualities, like optimism.
But how anger affects perceived intelligence was unclear. Zajenkowski and his colleague suspected that angry people might be more likely to overestimate how smart they are. To test this, the researchers surveyed more than 520 undergraduate students attending schools in Warsaw. The students answered a series of survey questions to gauge how easily and how often they get angry. Then, the students took a survey to assess their own intelligence before taking an objective intelligence test.
In general, the students with a higher tendency to get angry also overestimated their cognitive abilities, the study found. On the other hand, the students who were more neurotic, a quality that's often associated with anger, generally underestimated their intelligence. Neuroticism refers to negative qualities including unreasonable anxiety and strong upset.
Perhaps not surprisingly, the researchers found that narcissism was a key factor in how people judged how smart they were. The more ill-tempered personalities were associated with "narcissistic illusions," Zajenkowski said.
It's important to note that while the study found that angry people tend to be more narcissistic and overestimate their intelligence, anger was unrelated to actual intelligence level. And, although the researchers found an association between the two qualities, it's unclear whether there's a cause-and-effect relationship between anger and overestimating intelligence. More research is needed to explore that link. And the study didn't test how anger affects perceived intelligence in the heat of the moment. The study assessed anger as a personality quality, but anger is often a temporary emotion. Additional research is needed to find out if people who don't anger easily might be overly confident in their abilities only in the moment when they're upset.
1. From Paragraph 1, we know that anger ________.A.is hard for people to control |
B.makes people satisfied with their smartness |
C.tends to make people overconfident about their brilliance |
D.has the same influence on people as other negative feelings |
A.Judge. | B.Explain. | C.Remind. | D.Guess. |
A.A curious student. | B.A narcissistic customer. |
C.An anxious manager. | D.A good-tempered teacher. |
A.The necessity of the study. | B.The limitations of the study. |
C.The motivation of the study. | D.The significance of the study. |
【推荐2】Intuitive(直觉的) eating is often misunderstood as “eat whatever you want, whenever you want”. As a parent, this interpretation of intuitive eating would sound like a terrible idea. Intuitive eating isn’t about eating any food any time. Rather, it’s about allowing our body to be the interpreter of what feels good and trusting our body to manage the imperfections in our eating patterns. Getting off kids’ back about eating what and trusting their body’s experience of food is key to helping them develop a positive relationship with their body and with eating.
To help kids learn about those eating patterns, parents and caregivers can use the phrases “mouth hunger” and “tummy(肚子) hunger” to help kids explore the different ways our bodies experience food without using outside signals and negative messages. Discussing “mouth hunger”, the sensation of desiring something based on taste and sensation alone, and “tummy hunger”, eating something based on a deep sense of feeling satisfied, can help children start to tune in to their internal experience of food.
For instance, asking kids to explore what their mouth is hungry for allows them to recognize that a part of their body is enjoying something about the food. “Mouth hunger” is about the immediately satisfying experience of eating and all the sensations that go along with it: crunchy, chewy, sweet-the mouth likes it all! In fact, it can even help to explain to kids that “mouth hunger” is a little bossy and sometimes it doesn’t listen to “tummy hunger”.
Involving kids in a discussion of which foods satisfy their “tummy hunger” can help empower kids to talk about foods which help build muscles, promote growth, and deeply satisfy them. “Tummy hunger” is recognizing which foods make our body feel uniquely healthy and content. It’s not only powerful to help kids recognize what their “tummy hunger” actually wants and needs, but also a great place to talk about diversity and differences in bodies.
1. What is suggested to help kids bond with their body?A.Making no judgement on their eating. | B.Letting them consume food any time. |
C.Allowing them to eat a variety of foods. | D.Arranging what to eat in a careful way |
A.To rid kids of health problems. | B.To choose eating patterns for kids. |
C.To help kids form good eating habits. | D.To make kids understand intuitive eating. |
A.Being a little bossy on eating. | B.Desiring chewy and sweet food. |
C.Satisfying your empty stomach fast. | D.Having food that is good for health. |
A.How Can You Raise Intuitive Eaters? |
B.What Does Intuitive Eating Mean to Kids? |
C.How Do Eating Patterns Affect Our Health? |
D.Which Is Better, Mouth Hunger or Tummy Hunger? |
【推荐3】Unlike human students, computers don't seem to get bored or frustrated when a lesson is too easy or too hard. But just like humans, they do better when a lesson plan is just right for their level of skill. Coming up with the right curriculum isn't easy, though, so computer scientists wondered what if they could make machines design their own?
That's what researchers have done in several new studies to create artificial intelligence (AI) that can figure out how best to teach itself. The work could speed learning in self-driving cars and household robots, and it might even help handle previously unsolvable math problems. In one of the new experiments, an Al program tries to quickly reach a destination by navigating a 2D grid (网格) populated with solid blocks. The"agent" improves its abilities through a process called reinforcement learning, a kind of trial and error.
To help it navigate increasingly complex worlds, the researchers considered two ways in which it could draw the maps. One method randomly distributed blocks; with it, the Al didn't learn much. Another method remembered what the AI had struggled with in the past, and maximized difficulty accordingly. But that made the worlds too hard and sometimes even impossible to complete.
So the scientists created a setting, using a new approach they called PAIRED. First, they coupled their Al with a nearly identical one, which they called the antagonist (敌手). Then, they had a third AI design the world that was easy for the antagonist-but hard for the original protagonist (主角). That kept the tasks just at the edge of the protagonist's ability to solve. The designer used a neural network to learn its task over many trials. After training, the protagonist solved the problems offered to it successfully. The PAIRED approach is a clever way to get Al to learn, says Bart Selman, a computer scientist at Cornell University and president of the Association for the Advancement of Artificial Intelligence.
1. Which of the following is a problem for computer scientists?A.Designing a suitable lesson plan for computers. |
B.Asking human students to be active in a lesson. |
C.Helping students to work out their owe curriculum. |
D.Improving human students' computer skills quickly. |
A.They were practical for the Al research. | B.They both had their own weakness. |
C.They were too hard for the AI to teach itself. | D.They both made the AI struggle with the past. |
A.Difficult | B.Simple. | C.Promising | D.Useless |
A.The Application of Artificial Intelligence | B.The Impact of Artificial Intelligence |
C.Artificial Intelligence Researches Navigation for Self-driving | D.Artificial Intelligence Designs Lesson Plans for Itself |