鍛鍊與改善心理健康有關 但過量就不一定好了
We assume exercise improves our mental health. But what kind of exercise works best?
我們認爲運動有利於心理健康，但哪種運動的效果最好呢？Researchers looking at the link between physical activity and mental health found that team sports fared best, followed by cycling, either on the road or a stationary bike.
研究人員研究了運動與心理健康之間的關係，發現團體運動的效果最好，騎車次之，無論是戶外騎行還是在室內騎動感單車。The study, published in the journal Lancet Psychiatry this month, is among the first of its kind, and the largest, analyzing the effect of different types of exercise.
這篇研究文章發表在本月的《柳葉刀精神病學》上，是同類研究中的第一項，也是規模最大的一項，它分析了不同類型運動的效果。
It found that physical activity typically performed in groups, such as team sports and gym classes, provided greater benefits than running or walking.
研究發現，總體而言，以團體形式進行的運動（如球類運動和團操課等）比跑步或走路更有益處。Researchers rated mental health based on a survey. It asked respondents how many days in the previous month their mental health was "not good" due to stress, depression or problems with emotions.
研究人員根據調查對心理健康評了級。他們詢問調查對象，這一個月以來有多少天會由於壓力、抑鬱或情緒問題而心理健康狀況“不佳”。People who played team sports like soccer and basketball reported 22.3% fewer poor mental-health days than those who didn't exercise. Those who ran or jogged fared 19% better, while those who did household chores 11.8% better.
與不運動的人相比，參加足球和籃球等團體運動的人心理健康狀況不佳的天數要少22.3%。跑步或慢跑的人則少了19%，做家務的人則少11.8%。
In a secondary analysis, the researchers found that yoga and tai chi—grouped into a category called recreational sports in the original analysis—had a 22.9% reduction in poor mental-health days. (Recreational sports included everything from yoga to golf to horseback riding.)
在第二次分析中，研究人員發現瑜伽和太極（最初分析時被歸入休閒運動的類別中）能減少22.9%的心理健康狀況不佳天數。（休閒運動包羅萬象，瑜伽、高爾夫以及騎馬都算在內）。Adam Chekroud, the senior author on the study, is a chief scientist and co-founder of Spring Health, a New York City-based mental-health startup, and an assistant professor of psychiatry at Yale University.
這篇研究文章的第一作者亞當·切克勞德是一名首席科學家，也是紐約精神健康創業公司Spring Health的聯合創始人，還是耶魯大學精神病學的助理教授。He says team sports may have an extra benefit because of the social component, and yoga/tai chi promote mindfulness, which is often touted as beneficial for mental health.
他表示，團體運動含有社交成分，所以會有額外的好處，而瑜伽/太極能提升正念，而這正是人們經常說的對心理健康有益的因素。He would like to explore with further research why some activities scored higher than others to see if exercise regimes can be personalized to choose the most relevant and helpful type.
他希望通過進一步的研究來探索爲什麼某些運動的效果比其他運動好，看看能否制訂個性化的健身計劃，選擇對個人最合適、最有效的運動。The researchers also found that those who exercise between 30 and 60 minutes had the best mental health, with 45 minutes the optimal duration. Exercising three to five times a week correlated with fewer dark days.
研究人員還發現，鍛鍊30到60分鐘的人心理健康狀態最佳，而45分鐘是最合適的持續運動時間。每週鍛鍊三到五次的人心情不好的天數更少。More exercise wasn't always better. "Over 90 minutes of exercise and there isn't an extra benefit," Dr. Chekroud says.
不過並不是運動得越多越好。切克勞德博士稱：“90分鐘以上的鍛鍊並不會帶來額外益處。”The study analyzed the exercise habits and mental health of 1.2 million U.S. adults, based on self-reported answers to survey questions from the Centers for Disease Control and Prevention.
這項研究分析了120萬名美國成年人的運動習慣與心理健康狀況，以受訪者對美國疾病控制與預防中心調查問卷的自我評斷回答爲基礎。It wasn't a randomized controlled study and therefore didn't prove causality, just an association between exercise and better mental health. It can't explain if poor mental health causes people to exercise less or exercise causes people to have better mental health.
它並不是一項隨機對照研究，因此並不能論證因果關係，只能說明運動與較好的心理健康狀況之間存在聯繫。它也不能解釋較差的心理健康狀況是否會導致人們減少運動，也無法解釋運動能否改善心理健康狀況。
