如何通過運動促進學習？

You already know that regular exercise is important for controlling weight and avoiding a variety of health conditions. But it can also improve your academic performance. As a distance learning student, you may miss out on some of the opportunities for physical activity afforded to more traditional students who routinely walk around campus. But it’s well worth the effort to schedule exercise into your daily regimen.

你已經知道，定期鍛鍊對於控制體重以及避免一系列健康問題是很重要的。但是，定期鍛鍊也有改善學習的作用。作爲一名接受遠程教育的學生，你可能會錯過一些參加實踐活動的機會，而這些活動對於那些案例走讀的學生們來說則是家常便飯。但是，將鍛鍊安排進你的日常生活是非常值得的。

Regular exercisers have higher GPAs and graduation rates

定期鍛鍊的人擁有更搞得平均分和畢業率

Jim Fitzsimmons, Ed.D, director of Campus Recreation and Wellnessat the University of Nevada, Reno, tells , “What we know is students who exercise regularly – at least 3 times a week – at an intensity of eight times resting (7.9 METS) graduate at higher rates, and earn on average a full GPA point higher than their counterparts who do not exercise.”

吉姆·菲茨西蒙斯，教育博士，內華達大學裏諾校區娛樂健康部主任，告訴about網站說：”我們知道，定期運動的學生，每週至少三次，以八分的代謝當量（7.9 METS）佔有更高的比率，並且比起不鍛鍊的學生，他們擁有更高的平均分。”

The study, published in the Journal of Medicine & Science in Sports & Medicine, defines physical activity as at least 20 minutes of vigorous movement (at least 3 days a week) that produces sweat and heavy breathing, or moderate movement for at least 30 minutes that doesn’t produce sweat and heavy breathing (at least 5 days a week).

該研究發表在醫學和運動醫學科學雜誌上，並將體育活動定義爲至少二十分鐘的劇烈運動（每週至少三次），運動者會出汗、喘息，或者是至少30分鐘的適度運動，不會出汗、喘息。（每週至少五次）

Think you don’t have time to exercise? Mike McKenzie, PhD, chair of Exercise Physiology Sports Medicine at Winston-Salem State University, and president elect of the Southeast American College of Sports Medicine, tells , “A group led by Dr. Jennifer Flynn investigated this during her time at Saginaw Valley State and found that students who studied over three hours per day were 3.5 times more likely to be exercisers.”

要是沒時間鍛鍊怎麼辦？麥克·麥肯齊，博士，溫斯頓-塞勒姆周大學運動生理學和運動醫學的主席，美國東南大學運動醫學的選理事長，告訴about網站：“詹妮弗·弗林博士在薩吉諾古州立大學期間，曾率領團隊對此進行了研究，發現每天學習超過三個小時的學生有3.5倍的概率是運動者。”

And McKenzie says, “Students with a GPA above 3.5 were 3.2 times more likely to be regular exercisers than those with GPAs under 3.0.”

麥肯齊說：“比起平均分在3分以下的學生，平均分在3.2分以上的學生有3.2倍的概率是定期運動的人。”

Over a decade ago, McKenzie said researchers discovered a link between exercise, concentration, and focus in children. “A group at Oregon State led by Dr. Stewart Trost found significantly improved concentration, memory, and behavior in school-aged children compared to kids who had additional lesson time.” 

十多年前，麥肯齊說過，研究者發現，在兒童中，運動、注意力和焦點存在聯繫。“由斯圖爾特·特羅斯特在俄勒岡州領導的團隊發現，比起擁有附加的學習實踐的孩子，學齡兒童中在注意力、記憶和行爲上有顯著的改善。”

More recently, a study by Johnson & Johnson Health and Wellness Solutionsreveals that even short “microbursts” of physical activity throughout the day can have positive effects. Jennifer Turgiss, DrPH, vice president of Behavioral Science and Analytics at Johnson & Johnson Health and Wellness Solutions, tells sitting for long periods of time – which college students are prone to do – can have a negative health effect.

最近，強生衛生健康解決方案的研究表明，體育鍛煉中的一些短的微爆發也具有積極的效果。詹妮弗·忒堤斯，公共衛生碩士，強生衛生健康解決方案行爲科學分析副主席，告訴about網站，大學生傾向於久坐，這對健康有負面的影響。

“However, our study found that five-minute bouts of walking every hour had a positive impact on mood, fatigue and hunger at the end of a day,” Turgiss says. “

但是，我們的研究發現每一小時來回走五分鐘對於一天下來的情緒、疲勞和飢餓感有良好的效果。” 忒堤斯說道。

This may be particularly beneficial to distance learners who also work a full-time job and study in the evening and nighttime hours. “Having more mental and physical energy at the end of a day that requires a lot of sitting, such as a student’s day, can leave them with more personal resources to do other activities,” Turgiss concludes.

這對於全職工作，只在晚上纔有時間學習的遠程學習者尤其有益。“在一天要結束的時候，需要坐着休息，例如學生，在生理和心理上有更多的精力可以讓他們有更多的個人資源做一些其他的活動。” 忒堤斯總結道。

So how does exercise improve academic performance?

所以，鍛鍊是怎麼對學習有促進作用的呢？

In his book, “Spark: The Revolutionary New Science of Exercise and the Brain, John Ratey, a Harvard professor of psychiatry, writes, “Exercise stimulates our gray matter to produce Miracle-Gro for the brain.” A study by researchers at the University of Illinois found that physical activity increased the ability of elementary school students to pay attention, and also increased their academic performance.

約翰瑞迪，哈佛精神病學教授，在他的《火花：革命性的運動新科學和大腦》藝術中寫道：“運動能夠刺激我們的頭腦，產生美樂棵。”伊利諾伊州大學的研究者通過研究發現，體育鍛煉能夠增強小學生的注意力，對他們的學習也有提高作用。

Exercise lowers stress and anxiety, while increasing focus. “Brain Derived Neurotropic Factor (BDNF) which plays a role in memory is significantly elevated after an intense bout of exercise,” according to Fitzgerald. “This is a fairly deep subject with both physiologic and psychological factors at play,” he explains.

運動能夠減輕壓力和焦慮，同時也能幫助集中注意力，“腦源性神經營養因子在記憶中起重要作用，在頻繁地鍛鍊之後會得到顯著提升。”菲茨傑拉德說，他接着解釋道，“這對於生理學和心理因素來說是一項深遠的工程。”

In addition to affecting a student’s cognitive skills, exercise improves academic performance in other ways. Dr. Niket Sonpal, assistant professor at Touro College of Osteopathic Medicine, tells that exercise causes three human physiology and behavior changes.

除了影響學生的認知能力，鍛鍊也可以在其他方面促進學習。尼克特·索拉爾，杜魯大學骨科醫學副教授，告訴about網站，運動可使人類在生理和行爲上產生三個變化。

1. Exercise requires time management.

鍛鍊需要時間管理

Sonpal believes that students who don’t schedule a time to exercise tend to be unstructured and also don’t schedule time to study. “That is why gym class in high school was so important; it was practice for the real world,” Sonpal says. “Scheduling personal workout time forces college students to also schedule study time and this teaches them the importance of block timing, and prioritization of their studies.”

索拉爾相信，不定期運動的學生趨向於鬆散，也就不會在學習上好好安排時間。“這就是爲什麼高中的體育課重要的原因，它是對現實世界的實踐。”

2. Exercise combats stress.

鍛鍊減緩壓力

Several studies have proven the link between exercise and stress. “Vigorous exercise a few times a week reduces your stress levels, and likely cortisol the stress hormone,” Sonpal says. He explains that these reductions are vitally important to college students. “Stress hormones inhibit memory production and your ability to sleep: two key things needed to score high on exams.”

一些研究證明，運動和壓力之間存在聯繫。“每週幾次激烈的運動可以減輕你的壓力，將壓力激素轉化爲皮質醇，” 索拉爾說道。他解釋說壓力的減少對於大學生來說十分重要。“壓力激素阻礙了記憶儲存和睡眠能力：這兩者是幫助你考試取得高分的關鍵因素。”

3. Exercise induces better sleep.

鍛鍊促進睡眠

Cardiovascular exercise leads to a better quality of sleep. “Better sleep means moving your studies from short term to long term memory during REM,” Sonpal says. “That way, on test day you remember that teeny tiny fact that gets you those scores you need.”

有氧運動有助於睡眠。“更好的睡眠意味着可以通過REM睡眠，將你在學習時的短期記憶轉變爲長期記憶。”索拉爾說道。“”那樣的話，考試那天你就可以記住細小的知識點，從而獲取理想的分數。”

As a distance learner, it’s tempting to think you’re so busy that you can’t afford to exercise. However, the exact opposite is true: you can’t afford not to exercise. Even in you can't commit to 30 minute intervals, 5 or 10 minutes spurts during the course of the day could make a significant difference in your academic performance.

作爲遠程學習者，你可能會很忙，從而不能鍛鍊。但是，反過來說也是正確的：你不能不鍛鍊。即使你連三十分鐘的時間都沒有，每天上課中間的5或10分鐘的間隙的鍛鍊也對於你的學習有所幫助。

聲明：本雙語文章的中文翻譯系原創內容，轉載請註明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。