时代周刊 人生长寿而精彩的秘诀(5)（在线收听）

ONE TIP FOR LONG LIFE that is not coming in for quite so much revisionist thinking is exercise—

一个不怎么被修正主义思维接受的长寿秘诀就是锻炼——

and some seniors are achieving remarkable things.

在这方面，很多老年人都取得了可喜的成绩。

Take Ginette Bedard, 84, of Howard Beach, N.Y.

就拿纽约州霍华德海滩84岁的Ginette Bedard来说。

It was a drizzly morning last Nov.5,

去年11月5号早晨，天还下着毛毛雨，

but that didn’t stop Bedard from crossing the New York City Marathon finish line first in her age group.

但这并没有妨碍她作为她那个年龄组的第一名冲过纽约市马拉松赛的终点线。

Bedard picked up running decades ago as a way to keep fit, but she didn’t run her first marathon until she was 69 years old.

几十年前Bedard开始跑步时是为了保持身体健康，但直到69岁她才开始参加马拉松。

I was watching the marathon runners on TV and I was so envious, she says.

“那个时候我看着电视上的马拉松选手觉得很羡慕他们，”她说。

"I was thinking, I cannot do that, they are all superhumans."

“那时候我觉得我跑不了马拉松，他们都是超人。”

So she decided to become one of them.

于是她决定也要成为他们那样的人。

She began training daily until she could run the full 26.2 miles, and she’s run nearly every New York CityMarathon since.

她开始坚持每天训练，直到她跑完全程26.2英里，从那以后她几乎每届纽约市马拉松都要参加。

It takes discipline and brainpower and dedication, she says.

“跑马拉松需要自律，需要智慧和执着，”她说。

"The running is hard, but the finish line is euphoria."

“跑步很难，但到达终点那一刻会让人觉得欣喜若狂。”

She now runs three hours every day along the beach.

她现在每天都要沿着海滩跑三个小时。

Few physicians would recommend that all octogenarians pick up a three-hour-a-day running habit,

医生很少会建议所有八十多岁的人都养成每天三小时的跑步习惯，

but adding even a small amount of movement to daily life has been repeatedly shown to be beneficial,

但事实反复证明，即便是每天稍微增加一点点运动量，都是非常有利于保持身体健康的，

for a whole range of reasons.

出于各种各样的原因。

"Exercise likely works through several mechanisms," says Dr.Thomas Gill, director of the Yale Program on Aging.

“锻炼可能通过几种机制发挥作用，”耶鲁大学老龄计划主任托马斯·吉尔博士说。

"Increasing physical activity will improve endurance;

“增加运动量能够提高耐力；

it benefits muscle strength and balance and (reduces) occurrence of serious fall injuries.

有利于强健肌肉，提高平衡力，（减少）严重跌倒事故的发生。

It also provides a benefit to psychology, by lifting spirits."

还能够改善心情，维持心理健康。”

Exactly how much—or how little—exercise it takes to begin paying dividends has been one of the happy surprises of longevity research.

具体需要多大——或多小——的运动量，身体才会开始得到回报呢？这一问题一直都是长寿研究领域的一个惊喜。

A 2016 study found that elderly people who exercised for just 15 minutes a day, at an intensity level of a brisk walk,

2016年的一项研究发现，每天只锻炼15分钟，强度相当于快走的老年人，

had a 22% lower risk of early death compared to people who did no exercise.

比起那些完全不锻炼的早死的风险要低22%。

A 2017 study found that exercising even just two days a week can lower risk for premature death.

2017年的一项研究发现，即使每周只锻炼两天，也可以降低过早死亡的风险。

Researchers from McMaster University in Canada even found that

来自加拿大麦克马斯特大学的研究人员甚至发现，

breaking a sweat for just 60 seconds may be enough to improve health and fitness (as long as it’s a tough workout).

只出一分钟的汗也可能足够维持身体健康（条件是这一分钟是高强度锻炼）。

Healthy eating is something else that may have a lot more wiggle room than we’ve assumed,

健康的饮食对保持健康的作用也可能比我们想要的大得多，

and if there’s such a thing as a longevity diet, there may be more on the menu than seniors have been told.

而且，如果真的有所谓的“长寿饮食”，这个清单也可能比老年人所听到的长。

I have my wine and ice cream, says Bedard without apology.

“我会喝酒，也会吃冰淇淋，”Bedard说，口气中没有丝毫抱歉的意思。

Similarly, 90-year-old Ashdown phones her takeout orders into Tal Bagels on First Avenue, not some trendy vegan joint.

同样，90岁的Ashdown打电话给第一大道的Tal Bagels（甜品店）点外卖，Tal Bagels也不是什么时髦的素食餐厅。