Wendy Suzuki: The brain-changing benefits of exercise | TED

10,653,990 views ใƒป 2018-03-21

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ูŠุฑุฌู‰ ุงู„ู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุฃุฏู†ุงู‡ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ.

ุงู„ู…ุชุฑุฌู…: Hamzeh Koumakli ุงู„ู…ุฏู‚ู‘ู‚: Mohammed Liyaudheen wafy
00:12
What if I told you there was something that you can do right now
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ู…ุงุฐุง ู„ูˆ ุฃุฎุจุฑุชูƒู… ุฃู†ู‘ ู‡ู†ุงูƒ ุฃู…ุฑุงู‹ ูŠู…ูƒู†ูƒู… ุชุทุจูŠู‚ู‡ ููŠ ู‡ุฐู‡ ุงู„ู„ุญุธุงุช
00:17
that would have an immediate, positive benefit for your brain
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ูˆู„ู‡ ูุงุฆุฏุฉ ููˆุฑูŠู‘ุฉ ูˆุฅูŠุฌุงุจูŠู‘ุฉ ู„ุฏู…ุงุบูƒ
00:20
including your mood and your focus?
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ุจู…ุง ููŠ ุฐู„ูƒ ู…ุฒุงุฌูƒ ูˆุชุฑูƒูŠุฒูƒุŸ
00:24
And what if I told you that same thing could actually last a long time
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ูˆู…ุงุฐุง ู„ูˆ ุฃุฎุจุฑุชูƒู… ุฃู†ู‘ ู†ูุณ ู‡ุฐุง ุงู„ุฃู…ุฑ ูŠุฏูˆู… ุชุฃุซูŠุฑู‡ ุทูˆูŠู„ุงู‹
00:29
and protect your brain from different conditions
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ูˆูŠุญู…ูŠ ุฏู…ุงุบูƒ ู…ู† ู…ุฎุชู„ู ุงู„ุญุงู„ุงุช
00:32
like depression, Alzheimer's disease or dementia.
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ูƒุงู„ุงูƒุชุฆุงุจุŒ ู…ุฑุถ ุฃู„ุฒู‡ุงูŠู…ุฑ ุฃูˆ ุงู„ุฌู†ูˆู†.
00:36
Would you do it?
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ู‡ู„ ุณุชู†ูู‘ุฐู‡ุŸ
00:37
Yes!
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ู†ุนู…!
00:39
I am talking about the powerful effects of physical activity.
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ุฃู†ุง ุฃุชุญุฏุซ ุนู† ุงู„ุชุฃุซูŠุฑ ุงู„ุถุฎู… ู„ู„ู†ุดุงุท ุงู„ุฌุณุฏูŠ.
00:43
Simply moving your body,
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ูˆู‡ูˆ ุฃู†ู‘ ุชุญุฑูŠูƒ ุฌุณุฏูƒ ุจุจุณุงุทุฉุŒ
00:46
has immediate, long-lasting and protective benefits for your brain.
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ู„ู‡ ูุงุฆุฏุฉ ููˆุฑูŠุฉุŒ ุทูˆูŠู„ุฉ ุงู„ุฃู…ุฏ ูˆุฏุงุฑุฆุฉ ู„ุฏู…ุงุบูƒ.
00:51
And that can last for the rest of your life.
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ูƒู…ุง ุฃู†ู‘ู‡ุง ุจุฅู…ูƒุงู†ู‡ุง ุฃู† ุชุฏูˆู… ุทูŠู„ุฉ ุญูŠุงุชูƒ.
00:54
So what I want to do today is tell you a story
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ุฅุฐู†ุŒ ู…ุง ุณุฃู‚ูˆู… ุจู‡ ุงู„ูŠูˆู… ู‡ูˆ ุฃู†ู†ูŠ ุณุฃุฎุจุฑูƒู… ู‚ุตุฉ
00:56
about how I used my deep understanding of neuroscience,
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ุชุฏูˆุฑ ุญูˆู„ ูƒูŠู ุงุณุชุฎุฏู…ุช ูู‡ู…ูŠ ุงู„ุนู…ูŠู‚ ู„ุนู„ู… ุงู„ุฃุนุตุงุจุŒ
01:01
as a professor of neuroscience,
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ูƒุฃุณุชุงุฐุฉ ููŠ ุนู„ู… ุงู„ุฃุนุตุงุจุŒ
01:02
to essentially do an experiment on myself
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ู„ุชู†ููŠุฐ ุชุฌุฑุจุฉ ุนู„ู‰ ู†ูุณูŠ ุจุดูƒู„ ุฃุณุงุณูŠ
01:05
in which I discovered the science underlying
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ูˆุนุจุฑู‡ุง ุงูƒุชุดูุช ุงู„ุนู„ู… ุงู„ูƒุงู…ู† ุถู…ู†ู‡ุง
01:08
why exercise is the most transformative thing
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ูˆู‡ูˆ ุณุจุจ ูƒูˆู† ุงู„ุชุฏุฑูŠุจ ุฃูƒุซุฑ ุฃู…ุฑ ู…ูุบูŠู‘ุฑ
01:12
that you can do for your brain today.
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ู„ุฏู…ุงุบูƒ ุชุณุชุทูŠุน ูุนู„ู‡ ุงู„ูŠูˆู….
01:15
Now, as a neuroscientist, I know that our brains,
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ุงู„ุขู†ุŒ ูƒุนุงู„ู…ุฉ ุฃุนุตุงุจุŒ ุฃุนู„ู… ุฃู†ู‘ ุฃุฏู…ุบุชู†ุงุŒ
01:19
that is the thing in our head right now,
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ูˆุงู„ุชูŠ ุชู…ุซู‘ู„ ุงู„ุดูŠุก ุงู„ู…ุชูˆุงุฌุฏ ุถู…ู† ุฑุคูˆุณู†ุง ุญุงู„ูŠู‘ุงู‹ุŒ
01:22
that is the most complex structure known to humankind.
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ู‡ูŠ ุฃูƒุซุฑ ุงู„ุจูู†ู‰ ุงู„ู…ุนุฑูˆูุฉ ู„ู„ุจุดุฑูŠู‘ุฉ ุชุนู‚ูŠุฏุงู‹.
01:27
But it's one thing to talk about the brain,
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ู„ูƒู†ู‘ ุงู„ุญุฏูŠุซ ุนู† ุงู„ุฏู…ุงุบ ุฃู…ุฑูŒ ูŠุฎุชู„ู ุชู…ุงู…ุงู‹ุŒ
01:29
and it's another to see it.
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ุนู† ุฑุคูŠุชู‡.
01:31
So here is a real preserved human brain.
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ู„ุฐุง ูู‡ุงูƒู… ุฏู…ุงุบูŒ ุจุดุฑูŠู‘ูŒ ุญู‚ูŠู‚ูŠู‘ูŒ ู…ุญููˆุธูŒ.
01:34
And it's going to illustrate two key areas that we are going to talk about today.
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ูˆู‡ูƒุฐุง ุณูŠุชูˆุถู‘ุญ ู„ุฏูŠูƒู… ู…ู†ุทู‚ุชูŠู† ุฃุณุงุณูŠู‘ุชูŠู† ุณู†ุชูƒู„ู‘ู… ุนู†ู‡ู…ุง ุงู„ูŠูˆู….
01:38
The first is the prefrontal cortex, right behind your forehead,
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ุงู„ุฃูˆู„ู‰ ู‡ูŠ ู‚ุดุฑุฉ ุงู„ูุต ุงู„ุฌุจู‡ูŠุŒ ูˆุงู„ุชูŠ ุชู‚ุน ุชู…ุงู…ุงู‹ ุฎู„ู ุฌุจู‡ุชูƒุŒ
01:42
critical for things like decision-making, focus, attention and your personality.
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ูˆู‡ูŠ ู…ู†ุทู‚ุฉ ุญุงุณู…ุฉ ู„ุฃู…ูˆุฑู ู…ุนูŠู‘ู†ุฉ ูƒุงุชุฎุงุฐ ุงู„ู‚ุฑุงุฑุŒ ุงู„ุชุฑูƒูŠุฒุŒ ุงู„ุงู†ุชุจุงู‡ุŒ ุงู„ุดุฎุตูŠุฉ.
01:49
The second key area is located in the temporal lobe, shown right here.
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ุงู„ู…ู†ุทู‚ุฉ ุงู„ุฑุฆูŠุณูŠู‘ุฉ ุงู„ุซุงู†ูŠุฉ ุชู‚ุน ููŠ ุงู„ูุต ุงู„ุตุฏุบูŠุŒ ูˆุงู„ุชูŠ ุชุธู‡ุฑ ู‡ู†ุง.
01:53
You have two temporal lobes in your brain, the right and the left,
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ุฃู†ุช ุชู…ู„ูƒ ูุตูŠู† ุตุฏุบูŠูŠู† ููŠ ุฏู…ุงุบูƒุŒ ุงู„ุฃูŠู…ู† ูˆุงู„ุฃูŠุณุฑุŒ
01:56
and deep in the temporal lobe is a key structure
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ูˆููŠ ุนู…ู‚ ุงู„ูุต ุงู„ุตุฏุบูŠ ุชู‚ุน ุงู„ุจู†ูŠุฉ ุงู„ู‡ุงู…ู‘ุฉ
01:59
critical for your ability
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ุงู„ุญุงุณู…ุฉ ููŠ ุฃู…ูˆุฑู ูƒุงู„ู‚ุฏุฑุฉ
02:01
to form and retain new long-term memories for facts and events.
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ุนู„ู‰ ุชุดูƒูŠู„ู ูˆุงู„ุงุญุชูุงุธ ุจุฐูƒุฑูŠุงุช ู„ูุชุฑุฉ ุทูˆูŠู„ุฉ ู„ุญู‚ุงุฆู‚ ูˆุฃุญุฏุงุซ ุฌุฏูŠุฏุฉ.
02:05
And that structure is called the hippocampus.
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ูˆู‡ุฐู‡ ุงู„ุจูู†ูŠุฉ ุชูุฏุนู‰ ุจุงู„ุญูุตูŠู†.
02:08
So I've always been fascinated with the hippocampus.
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ู„ุทุงู„ู…ุง ุฃุฐู‡ู„ู†ูŠ ุงู„ุญูุตูŠู†.
02:12
How could it be that an event that lasts just a moment,
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ูƒูŠู ุฃู†ู‘ ู‡ุฐุง ุงู„ุญุฏุซ ุงู„ุฐูŠ ุงุณุชู…ุฑ ู„ู„ุญุธุงุชู ูู‚ุทุŒ
02:17
say, your first kiss,
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ู„ู†ู‚ู„ ุนู„ู‰ ุณุจูŠู„ ุงู„ู…ุซุงู„ุŒ ู‚ูุจู„ุชูƒ ุงู„ุฃูˆู„ู‰ุŒ
02:19
or the moment your first child was born,
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ุฃูˆ ุงู„ู„ุญุธุฉ ุงู„ุชูŠ ูˆูู„ุฏ ููŠู‡ุง ูˆู„ุฏูƒ ุงู„ุฃูˆู‘ู„ุŒ
02:23
can form a memory that has changed your brain,
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ุจุฅู…ูƒุงู†ู‡ุง ุฃู† ุชูุดูƒู‘ู„ ุฐุงูƒุฑุฉู‹ ุชูุบูŠู‘ูุฑ ุฏู…ุงุบูƒุŒ
02:26
that lasts an entire lifetime?
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ูˆู‡ุฐุง ุงู„ุชุบูŠู‘ูุฑ ูŠุฏูˆู… ุทูŠู„ุฉ ุงู„ุญูŠุงุฉุŸ
02:28
That's what I want to understand.
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ูˆู‡ุฐุง ู…ุง ุฃุฑุฏุช ูู‡ู…ู‡.
02:30
I wanted to start and record the activity of individual brain cells
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ุฃุฑุฏุช ุฃู† ุฃุญูู‘ุฒ ูˆุฃุณุฌู‘ู„ ู†ุดุงุท ุฎู„ุงูŠุง ุงู„ุฏู…ุงุบ ู„ูุฑุฏู ู…ุง
02:35
in the hippocampus
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ุชู„ูƒ ุงู„ุชุงุจุนุฉ ู„ู„ุญูุตูŠู†
02:37
as subjects were forming new memories.
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ุฃุซู†ุงุก ู‚ูŠุงู… ุงู„ุฎุงุถุนูŠู† ู„ู„ุชุฌุฑุจุฉ ุจุชูƒูˆูŠู† ุฐูƒุฑูŠุงุช ุฌุฏูŠุฏุฉ.
02:39
And essentially try and decode how those brief bursts of electrical activity,
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ูˆุฃู† ุฃุญุงูˆู„ ุจุดูƒู„ ุฃุณุงุณูŠ ุชูุณูŠุฑ ูƒูŠู ู„ู‡ุฐู‡ ุงู„ุฏูุนุงุช ุงู„ูƒู‡ุฑุจุงุฆูŠู‘ุฉ ุงู„ู…ู‚ุชุถุจุฉุŒ
02:44
which is how neurons communicate with each other,
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ูˆุงู„ุชูŠ ุชู…ุซู„ ุตู„ุฉ ุงู„ุชูˆุงุตู„ ุจูŠู† ุงู„ุฎู„ุงูŠุง ุงู„ุนุตุจูŠู‘ุฉุŒ
02:47
how those brief bursts either allowed us to form a new memory, or did not.
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ูƒูŠู ู„ู‡ุฐู‡ ุงู„ุฏูุนุงุช ุงู„ู…ู‚ุชุถุจุฉ ุฃู† ุชุณู…ุญ ู„ู†ุง ุจุชุดูƒูŠู„ ุฐุงูƒุฑุฉ ุฌุฏูŠุฏุฉ ุฃูˆ ู„ุง.
02:52
But a few years ago, I did something very unusual in science.
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ูˆู„ูƒู† ุจุนุฏ ุนุฏู‘ุฉ ุณู†ูˆุงุชุŒ ู‚ู…ุช ุจุดูŠุก ุบูŠุฑ ุนุงุฏูŠ ููŠ ุงู„ุนู„ู….
02:56
As a full professor of neural science,
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ุจู…ุง ุฃู†ู†ูŠ ุฃุณุชุงุฐุฉ ููŠ ุงู„ุนู„ูˆู… ุงู„ุนุตุจูŠู‘ุฉุŒ
02:58
I decided to completely switch my research program.
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ู‚ุฑุฑุช ุชุบูŠูŠุฑ ุจุฑู†ุงู…ุฌ ุจุญุซูŠ ุจุดูƒู„ ุฌุฐุฑูŠุŒ
03:02
Because I encountered something that was so amazing,
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ู„ุฃู†ู†ูŠ ุตุงุฏูุช ุดูŠุฆุงู‹ ู…ุฐู‡ู„ุงู‹ ุจุญู‚ุŒ
03:07
with the potential to change so many lives
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ูˆุงู„ุฐูŠ ุจุฅู…ูƒุงู†ู‡ ุฃู† ูŠุบูŠู‘ุฑ ุญูŠุงุฉ ุงู„ูƒุซูŠุฑูŠู†
03:10
that I had to study it.
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ูˆู‡ุฐุง ู…ุง ุฏูุนู†ูŠ ู„ุฏุฑุงุณุชู‡.
03:11
I discovered and I experienced the brain-changing effects of exercise.
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ู„ู‚ุฏ ุงูƒุชุดูุช ูˆุชุนุฑู‘ุถุช ู„ุชุฃุซูŠุฑุงุช ุงู„ุชู…ุฑูŠู† ููŠ ุชุบูŠูŠุฑ ุงู„ุฏู…ุงุบ.
03:18
And I did it in a completely inadvertent way.
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ูˆู‚ู…ุช ุจุฐู„ูƒ ุจุทุฑูŠู‚ุฉ ุบูŠุฑ ู…ุชุนู…ู‘ุฏุฉ ุฃุจุฏุงู‹.
03:21
I was actually at the height of all the memory work that I was doing --
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ูƒู†ุช ููŠ ุงู„ุญู‚ูŠู‚ุฉ ููŠ ุฐุฑูˆุฉ ุนู…ู„ูŠ ุญูˆู„ ุงู„ุฐุงูƒุฑุฉ ุงู„ุฐูŠ ูƒู†ุช ุฃู‚ูˆู… ุจู‡...
03:25
data was pouring in,
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ูƒุงู†ุช ุงู„ุจูŠุงู†ุงุช ุชุชุฏูู‚ ุจุดูƒู„ ุบุฑูŠุฑุŒ
03:27
I was becoming known in my field for all of this memory work.
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ูˆูƒู†ุช ู…ุนุฑูˆูุฉ ููŠ ู‡ุฐุง ุงู„ู…ุฌุงู„ ุจุณุจุจ ุนู…ู„ูŠ ุงู„ู…ุชุนู„ู‘ู‚ ุจุงู„ุฐุงูƒุฑุฉ.
03:31
And it should have been going great. It was, scientifically.
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ูˆุงู„ุฐูŠ ูƒุงู† ูŠุฌุจ ุฃู† ูŠุณูŠุฑ ุจุดูƒู„ ุฑุงุฆุน. ูˆู‡ูˆ ู…ุง ุญุฏุซ ุจุงู„ูุนู„ุŒ ู…ู† ูˆุฌู‡ุฉ ู†ุธุฑ ุนู„ู…ูŠู‘ุฉ.
03:35
But when I stuck my head out of my lab door,
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ูˆู„ูƒู† ุนู†ุฏู…ุง ุฎุฑุฌุช ุนู† ู…ูˆุถูˆุน ุจุญุซูŠ ู‚ู„ูŠู„ุงู‹ุŒ
03:39
I noticed something.
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ู„ุงุญุธุช ุดูŠุฆุงู‹.
03:41
I had no social life.
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ู…ุง ูƒู†ุช ุฃู…ู„ูƒ ุญูŠุงุฉ ุงุฌุชู…ุงุนูŠู‘ุฉ.
03:43
I spent too much time listening to those brain cells
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ุฃู‚ุถูŠ ูˆู‚ุชุงู‹ ุทูˆูŠู„ุงู‹ ุฃูู†ุตุช ุฅู„ู‰ ุฎู„ุงูŠุง ุงู„ุฏู…ุงุบ ุชู„ูƒ
03:46
in a dark room, by myself.
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ููŠ ุบุฑูุฉ ู…ุธู„ู…ุฉุŒ ู„ูˆุญุฏูŠ.
03:47
(Laughter)
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(ุถุญูƒ)
03:48
I didn't move my body at all.
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ู„ู… ุฃุญุฑู‘ูƒ ุฌุณุฏูŠ ุนู„ู‰ ุงู„ุฅุทู„ุงู‚.
03:51
I had gained 25 pounds.
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ุฒุงุฏ ูˆุฒู†ูŠ 25 ุฑุทู„ุงู‹.
03:54
And actually, it took me many years to realize it,
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ูˆููŠ ุงู„ุญู‚ูŠู‚ุฉุŒ ูู‚ุฏ ุงุณุชุบุฑู‚ุช ุนุฏู‘ุฉ ุณู†ูˆุงุช ู‚ุจู„ ุฃู† ุฃู„ุงุญุธ ุฐู„ูƒุŒ
03:57
I was actually miserable.
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ูƒู†ุช ููŠ ุญุงู„ุฉ ูŠูุฑุซู‰ ู„ู‡ุง ุจุงู„ูุนู„.
03:58
And I shouldn't be miserable.
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ูˆู„ู… ูŠูƒู† ู…ู† ุงู„ู…ูุชุฑุถ ุฃู† ุฃูƒูˆู† ูƒุฐู„ูƒ.
04:00
And I went on a river-rafting trip -- by myself, because I had no social life.
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ูƒู…ุง ุฐู‡ุจุช ููŠ ุฑุญู„ุฉ ุชุฌุฏูŠู ู†ู‡ุฑูŠู‘ุฉ ู„ูˆุญุฏูŠุŒ ู„ุฃู†ู†ูŠ ู„ุง ุฃู…ู„ูƒ ุญูŠุงุฉ ุงุฌุชู…ุงุนูŠู‘ุฉ.
04:04
And I came back --
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ูˆุนูุฏู’ุชู
04:06
(Laughter)
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(ุถุญูƒ)
04:07
thinking, "Oh, my God, I was the weakest person on that trip."
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ุฃูููƒู‘ุฑ ุฃุญูŠุงู†ุงู‹ุŒ "ูŠุง ุฅู„ู‡ูŠุŒ ู„ู‚ุฏ ูƒู†ุช ุฃุถุนู ุดุฎุต ููŠ ุชู„ูƒ ุงู„ุฑุญู„ุฉ."
04:10
And I came back with a mission.
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ูˆุนูุฏุช ุจู…ู‡ู…ู‘ุฉ.
04:12
I said, "I'm never going to feel like the weakest person
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ู‚ู„ุช ู„ู†ูุณูŠุŒ "ู„ู† ุฃุดุนุฑ ุฃุจุฏุงู‹ ุจุนุฏ ุงู„ูŠูˆู… ุฃู†ู†ูŠ ุฃุถุนู ุดุฎุต
04:14
on a river-rafting trip again."
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ููŠ ุฑุญู„ุฉ ุชุฌุฏูŠู ู†ู‡ุฑูŠู‘ุฉ ู…ุฑุฉ ุฃุฎุฑู‰."
04:16
And that's what made me go to the gym.
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ูˆู‡ุฐุง ู…ุง ุฌุนู„ู†ูŠ ุฃุฐู‡ุจ ุฅู„ู‰ ุงู„ู†ุงุฏูŠ ุงู„ุฑูŠุงุถูŠู‘.
04:18
And I focused my type-A personality
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ูˆู‚ู…ุช ุจุชุฑูƒูŠุฒ ุดุฎุตูŠู‘ุชูŠ ู…ู† ู†ู…ุท "ุฃู„ู"
04:21
on going to all the exercise classes at the gym.
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ุนู„ู‰ ุงู„ุฐู‡ุงุจ ุฅู„ู‰ ุฌู…ูŠุน ุญุตุต ุงู„ุชุฏุฑูŠุจุงุช ููŠ ุงู„ู†ุงุฏูŠ ุงู„ุฑูŠุงุถูŠู‘.
04:24
I tried everything.
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ู‚ู…ุช ุจุชุฌุฑูŠุจ ูƒู„ู‘ ุดูŠุก.
04:26
I went to kickbox, dance, yoga, step class,
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ุฐู‡ุจุช ุฅู„ู‰ ุญุตุต ุงู„ูƒูŠูƒ ุจูˆูƒุณูŠู†ุบุŒ ุงู„ุฑู‚ุตุŒ ุงู„ูŠูˆุบุงุŒ ุชู…ุงุฑูŠู† ุงู„ุนุชุจุฉุŒ
04:30
and at first it was really hard.
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ูˆููŠ ุงู„ุจุฏุงูŠุฉ ูƒุงู†ุช ุดุงู‚ุฉ ูุนู„ุงู‹ุŒ
04:32
But what I noticed is that after every sweat-inducing workout that I tried,
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ูˆู„ูƒู†ู†ูŠ ู„ุงุญุธุช ุฃู†ู‘ู‡ ุจุนุฏ ูƒู„ ุฌู„ุณุฉ ุชู…ุงุฑูŠู† ู…ุชุนุจุฉ ู‚ู…ุช ุจู‡ุงุŒ
04:37
I had this great mood boost and this great energy boost.
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ุชู…ู„ู‘ูƒู†ูŠ ู…ุฒุงุฌูŒ ุฑุงุฆุน ูˆุชุนุฒุฒุช ุทุงู‚ุชูŠ.
04:41
And that's what kept me going back to the gym.
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ูˆู‡ุฐุง ู…ุง ุฌุนู„ู†ูŠ ุฃูˆุงุธุจ ููŠ ุงู„ุฐู‡ุงุจ ุฅู„ู‰ ุงู„ู†ุงุฏูŠ ุงู„ุฑูŠุงุถูŠู‘.
04:44
Well, I started feeling stronger.
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ุญุณู†ุงู‹ุŒ ุจุฏุฃุช ุฃุดุนุฑ ุฃู†ู†ูŠ ุฃู‚ูˆู‰.
04:47
I started feeling better, I even lost that 25 pounds.
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ุจุฏุฃุช ุฃุดุนุฑ ุจุฃู†ู†ูŠ ุฃูุถู„ุŒ ุญุชู‰ ุฃู†ู†ูŠ ุฎุณุฑุช ุงู„ุฃุฑุทุงู„ ุงู„ุฎู…ุณุฉ ูˆุงู„ุนุดุฑูŠู† ุชู„ูƒ.
04:50
And now, fast-forward a year and a half into this regular exercise program
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ูˆุงู„ุขู†ุŒ ุจุนุฏ ุณู†ุฉ ูˆู†ุตู ู…ู† ุชุทุจูŠู‚ ุจุฑู†ุงู…ุฌ ุงู„ุชู…ุงุฑูŠู† ู‡ุฐุง ุจุงู†ุชุธุงู…
04:56
and I noticed something that really made me sit up and take notice.
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ู„ุงุญุธุช ุดูŠุฆุงู‹ ุฌุนู„ู†ูŠ ุฃุชูˆู‚ู ู‚ู„ูŠู„ุงู‹ ูˆุฃู†ุชุจู‡ ู„ุฐู„ูƒ.
05:00
I was sitting at my desk, writing a research grant,
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ูƒู†ุช ุฌุงู„ุณุฉู‹ ููŠ ู…ู‚ุนุฏูŠุŒ ุฃุชู‚ุฏู‘ู… ู„ู…ู†ุญุฉุŒ
05:03
and a thought went through my mind
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ูˆู…ุฑู‘ุช ุจุจุงู„ูŠ ููƒุฑุฉ
05:05
that had never gone through my mind before.
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ู„ู… ุชุฎุทุฑ ุนู„ู‰ ุจุงู„ูŠ ู…ุณุจู‚ุงู‹.
05:07
And that thought was,
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ูˆู‡ุฐู‡ ุงู„ููƒุฑุฉ ูƒุงู†ุชุŒ
05:09
"Gee, grant-writing is going well today."
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"ูŠุง ุฅู„ู‡ูŠุŒ ุงู„ุชู‘ู‚ุฏูŠู… ู„ู„ู…ู†ุญุฉ ูŠุฌุฑูŠ ุจุดูƒู„ ุฌูŠู‘ุฏ ุงู„ูŠูˆู…."
05:13
And all the scientists --
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ูˆุฌู…ูŠุน ุงู„ุนู„ู…ุงุก...
05:14
(Laughter)
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(ุถุญูƒ)
05:15
yeah, all the scientists always laugh when I say that,
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ุชู…ุงู…ุงู‹ุŒ ุฌู…ูŠุน ุงู„ุนู„ู…ุงุก ุถุญูƒูˆุง ุนู†ุฏู…ุง ู‚ู„ุช ุฐู„ูƒุŒ
05:17
because grant-writing never goes well.
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ู„ุฃู† ุงู„ุชู‚ุฏูŠู… ู„ู„ู…ู†ุญ ู„ุง ูŠุฌุฑูŠ ุจุดูƒู„ ุฌูŠู‘ุฏ ุฃุจุฏุงู‹.
05:20
It is so hard; you're always pulling your hair out,
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ูู‡ูˆ ุตุนุจูŒ ุฌุฏุงู‹ุ› ู„ุฏุฑุฌุฉ ุฃู†ู‘ูƒ ุฏูˆู…ุงู‹ ุชุนุตุฑ ุฐู‡ู†ูƒุŒ
05:22
trying to come up with that million-dollar-winning idea.
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ู…ุญุงูˆู„ุงู‹ ุงู„ุฎุฑูˆุฌ ุจููƒุฑุฉ ุชุณุชุทูŠุน ุจู‡ุง ุฑุจุญ ู…ู„ูŠูˆู† ุฏูˆู„ุงุฑ.
05:26
But I realized that the grant-writing was going well,
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ูˆู„ูƒู†ู†ูŠ ุงูƒุชุดูุช ุฃู†ู‘ ุงู„ุชู‚ุฏูŠู… ู„ู„ู…ู†ุญุฉ ุญูŠู†ู‡ุง ูŠุฌุฑูŠ ุจุดูƒู„ ุฌูŠู‘ุฏุŒ
05:29
because I was able to focus and maintain my attention
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ู„ุฃู†ู‘ู‡ ูƒุงู† ุจุฅู…ูƒุงู†ูŠ ุฃู† ุฃูุฑูƒู‘ุฒ ูˆุฃูุญุงูุธ ุนู„ู‰ ุงู†ุชุจุงู‡ูŠ
05:33
for longer than I had before.
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ู„ูˆู‚ุชู ุฃุทูˆู„ ู…ู† ุงู„ุณุงุจู‚.
05:35
And my long-term memory -- what I was studying in my own lab --
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ูˆุฐุงูƒุฑุชูŠ ุทูˆูŠู„ุฉ ุงู„ุฃู…ุฏ -ูˆุงู„ุชูŠ ูƒู†ุช ุฃุฏุฑุณู‡ุง ููŠ ู…ุฎุชุจุฑูŠ-
05:40
seemed to be better in me.
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ุจุฏุช ุฃูุถู„ ุจุงู„ู†ุณุจุฉ ู„ูŠ.
05:43
And that's when I put it together.
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ูˆุนู†ุฏู‡ุง ุฃุฏุฑูƒุช ูƒู„ ุดูŠุก.
05:45
Maybe all that exercise that I had included and added to my life
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ุฑุจู…ุง ู‚ุงู…ุช ูƒู„ ุงู„ุชู…ุงุฑูŠู† ุงู„ุชูŠ ุฃุฏุฎู„ุชู‡ุง ูˆุฃุถูุชู‡ุง ู„ุญูŠุงุชูŠ
05:50
was changing my brain.
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ุจุชุบูŠูŠุฑ ุฏู…ุงุบูŠ.
05:52
Maybe I did an experiment on myself without even knowing it.
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ุฑุจู…ุง ู‚ู…ุช ุจุชู†ููŠุฐ ุชุฌุฑุจุฉ ุนู„ู‰ ู†ูุณูŠ ุฏูˆู† ุฃู† ุฃุดุนุฑ.
05:55
So as a curious neuroscientist,
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ู„ุฐุง ูˆูƒุนุงู„ู…ุฉ ุฃุนุตุงุจ ู…ุญุจู‘ุฉ ู„ู„ุฅุทู„ุงุนุŒ
05:56
I went to the literature to see what I could find about what we knew
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ู„ุฌุฃุช ุฅู„ู‰ ุงู„ู…ุตุงุฏุฑ ุงู„ุชูŠ ูƒุชุจุช ุญูˆู„ ุฐู„ูƒ ู„ุฃุทู‘ู„ุน ุนู„ู‰ ู…ุง ู†ุนุฑูู‡
06:00
about the effects of exercise on the brain.
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ุนู† ุชุฃุซูŠุฑุงุช ุงู„ุชู…ุงุฑูŠู† ุนู„ู‰ ุงู„ุฏู…ุงุบ.
06:02
And what I found was an exciting and a growing literature
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ูˆู…ุง ูˆุฌุฏุชู‡ ูƒุงู† ู…ุดูˆู‘ู‚ุงู‹ ูƒู…ุง ุชุฒุงูŠุฏุช ุงู„ุฃุจุญุงุซ ููŠ ุฐู„ูƒ
06:06
that was essentially showing everything that I noticed in myself.
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ุญุชู‰ ุฃู†ู‘ู‡ุง ุฃุธู‡ุฑุช ุจุดูƒู„ ุฃุณุงุณูŠ ู…ุง ู‚ุฏ ู„ุงุญุธุชู‡ ููŠ ู†ูุณูŠ.
06:11
Better mood, better energy, better memory, better attention.
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ู…ุฒุงุฌ ุฃูุถู„ุŒ ุทุงู‚ุฉ ุฃูุถู„ุŒ ุฐุงูƒุฑุฉ ุฃูุถู„ุŒ ุงู†ุชุจุงู‡ ุฃูุถู„ุŒ
06:15
And the more I learned,
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ูˆูƒู„ู‘ู…ุง ุฒุงุฏ ุงุทู‘ู„ุงุนูŠุŒ
06:17
the more I realized how powerful exercise was.
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ุงุณุชูˆุนุจุช ุฃูƒุซุฑ ุงู„ุชุฃุซูŠุฑูŽ ุงู„ูƒุจูŠุฑ ู„ู„ุชู…ุงุฑูŠู†.
06:21
Which eventually led me to the big decision
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ูˆุงู„ุฐูŠ ู‚ุงุฏู†ูŠ ุจุฏูˆุฑู‡ ุฅู„ู‰ ู‚ุฑุงุฑู ูƒุจูŠุฑ
06:24
to completely shift my research focus.
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ุจุชุบูŠูŠุฑ ู…ุญูˆุฑ ุชุฑูƒูŠุฒ ุจุญุซูŠ ูƒูู„ูŠู‘ุงู‹.
06:28
And so now, after several years of really focusing on this question,
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ูˆุงู„ุขู†ุŒ ุจุนุฏ ุนุฏู‘ุฉ ุณู†ูˆุงุช ู…ู† ุงู„ุชุฑูƒูŠุฒ ุงู„ุฌุงุฏ ุนู„ู‰ ู‡ุฐุง ุงู„ุณุคุงู„ุŒ
06:33
I've come to the following conclusion:
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ุฎูŽู„ุตุชู ุฅู„ู‰ ุงู„ู†ุชูŠุฌุฉ ุงู„ุชุงู„ูŠุฉ:
06:36
that exercise is the most transformative thing
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ุฃู†ู‘ ุงู„ุชู…ุฑูŠู† ูŠุนุชุจุฑ ุฃูƒุซุฑ ุดูŠุกู ู‚ุงุฏุฑู ุนู„ู‰ ุงู„ุชุบูŠูŠุฑ ูˆุงู„ุชุญูˆูŠู„
06:39
that you can do for your brain today
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ุชุณุชุทูŠุน ุชุทุจูŠู‚ู‡ ุนู„ู‰ ุฏู…ุงุบูƒ ุงู„ูŠูˆู…
06:41
for the following three reasons.
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ู„ู„ุฃุณุจุงุจ ุงู„ุซู„ุงุซุฉ ุงู„ุชุงู„ูŠุฉ.
06:43
Number one: it has immediate effects on your brain.
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ุงู„ุณุจุจ ุงู„ุฃูˆู„: ู‡ูˆ ุฃู†ู‘ู‡ ูŠู…ู„ูƒ ุชุฃุซูŠุฑุงู‹ ููˆุฑูŠู‘ุงู‹ ุนู„ู‰ ุฏู…ุงุบูƒ.
06:47
A single workout that you do
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ุฅู†ู‘ ุชู…ุฑูŠู†ุงู‹ ูˆุงุญุฏุงู‹ ุชู‚ูˆู… ุจู‡
06:49
will immediately increase levels of neurotransmitters
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ุณูŠุฒูŠุฏ ููˆุฑุงู‹ ุชุฑุงูƒูŠุฒ ุงู„ู†ูˆุงู‚ู„ ุงู„ุนุตุจูŠู‘ุฉ
06:53
like dopamine, serotonin and noradrenaline.
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ูƒุงู„ุฏูˆุจุงู…ูŠู† ูˆุงู„ุณูŠุฑูˆุชูˆู†ูŠู† ูˆุงู„ู†ูˆุฑุฃุฏุฑูŠู†ุงู„ูŠู†.
06:56
That is going to increase your mood right after that workout,
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ูˆุงู„ุชูŠ ุจุฏูˆุฑู‡ุง ุณุชุญุณู‘ู† ู…ุฒุงุฌูƒ ู…ุจุงุดุฑุฉู‹ ุจุนุฏ ู‡ุฐุง ุงู„ุชู…ุฑูŠู†ุŒ
07:00
exactly what I was feeling.
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ู…ุง ูƒู†ุช ุฃุดุนุฑ ุจู‡ ุจุงู„ุถุจุท.
07:01
My lab showed that a single workout
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ุงูƒุชุดูุช ููŠ ู…ุฎุจุฑูŠุŒ ุฃู†ู‘ ุชู…ุฑูŠู†ุงู‹ ูˆุงุญุฏุงู‹
07:04
can improve your ability to shift and focus attention,
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ุจุฅู…ูƒุงู†ู‡ ุฃู† ูŠุทูˆู‘ุฑ ู‚ุฏุฑุชูƒ ุนู„ู‰ ู†ู‚ู„ ูˆุชุฑูƒูŠุฒ ุงู†ุชุจุงู‡ูƒุŒ
07:07
and that focus improvement will last for at least two hours.
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ูˆู‡ุฐุง ุงู„ุชุญุณู‘ู† ููŠ ุงู„ุชุฑูƒูŠุฒ ุณูŠุณุชู…ุฑ ุนู„ู‰ ุงู„ุฃู‚ู„ ู„ุณุงุนุชูŠู†.
07:11
And finally, studies have shown
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ูˆุฃุฎูŠุฑุงู‹ุŒ ุฃุธู‡ุฑุช ุงู„ุฏุฑุงุณุงุช
07:13
that a single workout will improve your reaction times
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ุฃู†ู‘ ุชู…ุฑูŠู†ุงู‹ ูˆุงุญุฏุงู‹ ุณูŠุญุณู‘ู† ุงู„ุฒู…ู† ุงู„ู„ุงุฒู… ู„ุฅุญุฏุงุซ ุฑุฏู‘ุฉ ุงู„ูุนู„
07:16
which basically means
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ูˆู‡ุฐุง ูŠุนู†ูŠ ุฃุณุงุณุงู‹
07:18
that you are going to be faster at catching that cup of Starbucks
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ุฃู†ู‘ูƒ ุณุชุตุจุญ ุฃุณุฑุน ููŠ ุชู†ุงูˆู„ ูƒูˆุจ ุงู„ู‚ู‡ูˆุฉ ููŠ ู…ุญู„ ุณุชุงุฑุจูƒุณ
07:21
that falls off the counter,
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ุงู„ุฐูŠ ูŠู‚ุน ู‚ุจุงู„ุฉ ุงู„ุนุฏู‘ุงุฏุฉุŒ
07:23
which is very, very important.
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ูˆู‡ุฐุง ุฃู…ุฑูŒ ู…ู‡ู…ูŒ ุฌุฏุงู‹.
07:25
(Laughter)
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(ุถุญูƒ)
07:26
But these immediate effects are transient, they help you right after.
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ูˆู„ูƒู†ู‘ ู‡ุฐู‡ ุงู„ุชุฃุซูŠุฑุงุช ุงู„ุณุฑูŠุนุฉ ู‡ูŠ ุฃูŠุถุงู‘ ุนุงุจุฑุฉุŒ ูู‡ูŠ ุชุณุงุนุฏูƒ ุจุนุฏ ุงู„ุชู…ุฑูŠู† ู…ุจุงุดุฑุฉู‹.
07:30
What you have to do is do what I did,
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ูˆู…ุง ูŠุฌุจ ุนู„ูŠูƒ ูุนู„ู‡ ู‡ูˆ ู…ุง ู‚ู…ุชู ุจู‡ุŒ
07:32
that is change your exercise regime, increase your cardiorespiratory function,
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ูˆู‡ูˆ ุฃู† ุชูุบูŠู‘ุฑ ู†ุธุงู… ุชู…ุงุฑูŠู†ูƒุŒ ูุชุฒูŠุฏ ุงู„ูˆุธูŠูุฉ ุงู„ู‚ู„ุจูŠู‘ุฉ ุงู„ุชู†ูุณูŠู‘ุฉุŒ
07:36
to get the long-lasting effects.
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ูุชุญุตู„ ุจุฐู„ูƒ ุนู„ู‰ ุงู„ุชุฃุซูŠุฑุงุช ุทูˆูŠู„ุฉ ุงู„ุฃู…ุฏ.
07:38
And these effects are long-lasting
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ูˆู‡ุฐู‡ ุงู„ุชุฃุซูŠุฑุงุช ุทูˆูŠู„ุฉ ุงู„ุฃู…ุฏ
07:41
because exercise actually changes the brain's anatomy,
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ู„ุฃู†ู‘ ุงู„ุชู…ุฑูŠู† ููŠ ุงู„ุญู‚ูŠู‚ุฉ ูŠู‚ูˆู… ุจุชุบูŠูŠุฑ ุงู„ุดูƒู„ ุงู„ุชุดุฑูŠุญูŠ ู„ู„ุฏู…ุงุบุŒ
07:45
physiology and function.
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ูˆููŠุฒูŠูˆู„ูˆุฌูŠู‘ุชู‡ ูˆูˆุธูŠูุชู‡.
07:48
Let's start with my favorite brain area, the hippocampus.
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ุฏุนูˆู†ุง ู†ุจุฏุฃ ุจุชู„ูƒ ุงู„ู…ู†ุทู‚ุฉ ู…ู† ุงู„ุฏู…ุงุบ ุงู„ู…ูุถู‘ู„ุฉ ู„ุฏูŠุŒ ุงู„ุญูุตูŠู†.
07:52
The hippocampus --
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ุงู„ุญูุตูŠู†...
07:53
or exercise actually produces brand new brain cells,
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ุจุทุฑูŠู‚ุฉ ุฃุฎุฑู‰ุŒ ุฅู† ุงู„ุชู…ุฑูŠู† ูŠู‚ูˆู… ุจุชุดูƒูŠู„ ุฎู„ุงูŠุง ุฏู…ุงุบูŠู‘ุฉ ุฌุฏูŠุฏุฉ ุจุงู„ูุนู„ุŒ
07:58
new brain cells in the hippocampus, that actually increase its volume,
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ุฎู„ุงูŠุง ุฏู…ุงุบูŠู‘ุฉ ุฌุฏูŠุฏุฉ ููŠ ุงู„ุญูุตูŠู†ุŒ ูˆุงู„ุชูŠ ุชู‚ูˆู… ุจุฒูŠุงุฏุฉ ุงู„ุณุนุฉ ุจุงู„ูุนู„ุŒ
08:02
as well as improve your long-term memory, OK?
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ูƒู…ุง ุฃู†ู‡ุง ุชุญุณู‘ู† ุฐุงูƒุฑุชูƒ ุทูˆูŠู„ุฉ ุงู„ุฃู…ุฏุŒ ุญุณู†ุงู‹ุŸ
08:07
And that including in you and me.
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ูˆู‡ุฐุง ู…ุง ูŠุญุฏุซ ู„ูƒู„ูŠู†ุงุŒ ุฃู†ุชู… ูˆุฃู†ุง.
08:10
Number two: the most common finding in neuroscience studies,
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ุงู„ุณุจุจ ุงู„ุซุงู†ูŠ: ุฅู†ู‘ ุงู„ู†ุชูŠุฌุฉ ุงู„ุฃูƒุซุฑ ุดูŠูˆุนุงู‹ ููŠ ุงู„ุนู„ูˆู… ุงู„ุนุตุจูŠู‘ุฉุŒ
08:14
looking at effects of long-term exercise,
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ุจุงู„ู†ุธุฑ ุฅู„ู‰ ุขุซุงุฑ ุงู„ุชู…ุงุฑูŠู† ุนู„ู‰ ุงู„ู…ุฏู‰ ุงู„ุจุนูŠุฏุŒ
08:16
is improved attention function dependent on your prefrontal cortex.
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ู‡ูˆ ุชุญุณู‘ู† ุนู…ู„ูŠู‘ุฉ ุงู„ุงู†ุชุจุงู‡ ุงู„ู…ู†ูˆุทุฉ ุจุงู„ู‚ุดุฑุฉ ุงู„ุฌุจู‡ูŠู‘ุฉ
08:21
You not only get better focus and attention,
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ุฅุฐ ู„ุง ูŠุชุญุณู‘ู† ุชุฑูƒูŠุฒูƒ ูˆุงู†ุชุจุงู‡ูƒ ูุญุณุจุŒ
08:23
but the volume of the hippocampus increases as well.
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ุจู„ ูˆุชุฒุฏุงุฏ ุณุนุฉ ุงู„ุญูุตูŠู† ุฃูŠุถุงู‹.
08:27
And finally, you not only get immediate effects of mood with exercise
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ูˆุฃุฎูŠุฑุงู‹ุŒ ูุฅู† ุชุฃุซูŠุฑุงุช ุงู„ุชู…ุงุฑูŠู† ู‡ุฐู‡ ู„ุง ุชุจู‚ู‰ ู„ูุชุฑุฉ ุถุฆูŠู„ุฉ ูุญุณุจ
08:32
but those last for a long time.
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ุจู„ ุชุฏูˆู… ุทูˆูŠู„ุงู‹.
08:33
So you get long-lasting increases in those good mood neurotransmitters.
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ู„ุฐุง ูุฅู†ู‘ ู‡ุฐู‡ ุงู„ู†ูˆุงู‚ู„ ุงู„ุนุตุจูŠู‘ุฉ ุงู„ู…ุญุณู‘ู†ุฉ ู„ู„ู…ุฒุงุฌ ุชุฒุฏุงุฏ ูˆู„ูุชุฑุฉ ุทูˆูŠู„ุฉ.
08:39
But really, the most transformative thing that exercise will do
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ูˆู„ูƒู† ููŠ ุงู„ุญู‚ูŠู‚ุฉุŒ ูุฅู† ุฃูƒุซุฑ ูˆุธูŠูุฉ ุชุจุฏูŠู„ูŠู‘ุฉ ุชู‚ูˆู… ุจู‡ุง ุงู„ุชู…ุงุฑูŠู†
08:44
is its protective effects on your brain.
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ุชูƒู…ู† ููŠ ุชุฃุซูŠุฑุงุชู‡ุง ุงู„ุฏุงุฑุฆุฉ ู„ู„ุฏู…ุงุบ.
08:47
Here you can think about the brain like a muscle.
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ูˆู‡ู†ุง ุจุฅู…ูƒุงู†ูƒ ุฃู† ุชู†ุธุฑ ุฅู„ู‰ ุงู„ุฏู…ุงุบ ูˆูƒุฃู†ู‘ู‡ ุนุถู„ุฉ.
08:50
The more you're working out,
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ููƒู„ู‘ู…ุง ุชุฏุฑู‘ุจุช ุฃูƒุซุฑุŒ
08:52
the bigger and stronger your hippocampus and prefrontal cortex gets.
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ุงุฒุฏุงุฏ ุญุฌู… ูˆู‚ูˆู‘ุฉ ุงู„ุญูุตูŠู† ูˆุงู„ู‚ุดุฑุฉ ุงู„ุฌุจู‡ูŠู‘ุฉ ู„ุฏูŠูƒ.
08:57
Why is that important?
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ู„ู…ุงุฐุง ูŠุนุชุจุฑ ู‡ุฐุง ู‡ุงู…ู‘ุงู‹ุŸ
08:58
Because the prefrontal cortex and the hippocampus
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ู„ุฃู† ุงู„ู‚ุดุฑุฉ ุงู„ุฌุจู‡ูŠู‘ุฉ ูˆุงู„ุญูุตูŠู†
09:01
are the two areas that are most susceptible to neurodegenerative diseases
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ูŠุนุชุจุฑุงู† ุฃูƒุซุฑ ู…ู†ุทู‚ุชูŠู† ุนุฑุถุฉู‹ ู„ู„ุฃู…ุฑุงุถ ุงู„ุนุตุจูŠู‘ุฉ ุงู„ุชู†ูƒุณูŠู‘ุฉ
09:07
and normal cognitive decline in aging.
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ูˆู„ุชุฏู‡ูˆุฑ ุงู„ูˆุธุงุฆู ุงู„ู…ุนุฑููŠู‘ุฉ ุงู„ุทุจูŠุนูŠ ุจุณุจุจ ุงู„ุชู‚ุฏู… ุจุงู„ุนู…ุฑ.
09:10
So with increased exercise over your lifetime,
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ู„ุฐุง ูุฅู†ู‘ู‡ ุจุฒูŠุงุฏุฉ ุงู„ุชู…ุงุฑูŠู† ุทูŠู„ุฉ ุงู„ุญูŠุงุฉุŒ
09:14
you're not going to cure dementia or Alzheimer's disease,
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ูู„ู† ุชูƒูˆู† ุจุญุงุฌุฉ ู„ุนู„ุงุฌ ุงู„ุฎุฑู ุฃูˆ ุฃู„ุฒู‡ุงูŠู…ุฑุŒ
09:17
but what you're going to do is you're going to create
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ูˆู…ุง ุณูŠุญุฏุซ ุนูˆุถุงู‹ ุนู† ุฐู„ูƒ ู‡ูˆ ุฃู†ู‘ูƒ ุณุชุดูƒู‘ู„
09:19
the strongest, biggest hippocampus and prefrontal cortex
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ุฃู‚ูˆู‰ ูˆุฃูƒุจุฑ ุญูุตูŠู† ูˆู‚ุดุฑุฉ ุฌุจู‡ูŠู‘ุฉ
09:22
so it takes longer for these diseases to actually have an effect.
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ูˆู…ู† ุซู…ู‘ูŽ ูุฅู† ู‡ุฐู‡ ุงู„ุฃู…ุฑุงุถ ุณุชุญุชุงุฌ ูˆู‚ุชุงู‹ ุฃุทูˆู„ ู„ุชุธู‡ุฑ ุชุฃุซูŠุฑุงุชู‡ุง.
09:27
You can think of exercise, therefore,
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ู„ุฐุง ูุจุฅู…ูƒุงู†ูƒ ุฃู† ุชู†ุธุฑ ุฅู„ู‰ ุงู„ุชู…ุฑูŠู†ุŒ
09:30
as a supercharged 401K for your brain, OK?
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ุนู„ู‰ ุฃู†ู‡ ุทุฑูŠู‚ุฉ ู„ู„ุดุญู† ุงู„ุณุฑูŠุน ู„ุฏู…ุงุบูƒุŒ ุญุณู†ุงู‹ุŸ
09:35
And it's even better, because it's free.
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ุจู„ ู‡ูŠ ุฃูุถู„ ู…ู† ุฐู„ูƒุŒ ูู‡ูŠ ู…ุฌู‘ุงู†ูŠู‘ุฉ.
09:39
So this is the point in the talk where everybody says,
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ูˆู‡ู†ุงุŒ ููŠ ู‡ุฐุง ุงู„ุฌุฒุก ู…ู† ุงู„ุญุฏูŠุซ ูŠู‚ูˆู„ ุงู„ุฌู…ูŠุนุŒ
09:42
"That sounds so interesting, Wendy,
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"ูŠุจุฏูˆ ุฐู„ูƒ ู…ุดูˆู‘ู‚ุงู‹ุŒ ูˆูŠู†ุฏูŠุŒ
09:44
but I really will only want to know one thing.
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ูˆู„ูƒู†ู‘ู†ูŠ ุฃุฑูŠุฏ ุญู‚ุงู‹ ุฃู† ุฃุนุฑู ุดูŠุฆุงู‹ ุขุฎุฑ.
09:47
And that is, just tell me the minimum amount of exercise
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ูˆู‡ูˆ ุฃู† ุชุฎุจุฑูŠู†ู†ูŠ ุนู† ุฃู‚ู„ ูƒู…ูŠู‘ุฉ ู…ู† ุงู„ุชู…ุงุฑูŠู†
09:51
I need to get all these changes."
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ูŠุฌุจ ุฃู† ู„ุฃู‚ูˆู… ุจู‡ุง ู„ุฃูุญุฏุซ ู‡ุฐู‡ ุงู„ุชุบูŠูŠุฑุงุช."
09:53
(Laughter)
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(ุถุญูƒ)
09:54
And so I'm going to tell you the answer to that question.
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ูˆู„ุฐู„ูƒ ูุฅู†ู†ูŠ ุณุฃุฎุจุฑูƒู… ุฅุฌุงุจุฉ ู‡ุฐุง ุงู„ุณุคุงู„.
09:57
First, good news: you don't have to become a triathlete to get these effects.
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ุฃูˆู„ุงู‹ุŒ ุงู„ุฃุฎุจุงุฑ ุงู„ุฌูŠู‘ุฏุฉ: ู„ุง ูŠูุทู„ุจ ู…ู†ูƒ ุฃู† ุชุตุจุญ ู„ุงุนุจุงู‹ ุจุทู„ุงู‹ ู„ุชุญุตู„ ุนู„ู‰ ู‡ุฐู‡ ุงู„ุชุฃุซูŠุฑุงุช.
10:01
The rule of thumb is you want to get three to four times a week exercise
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ุงู„ู‚ุงุนุฏุฉ ุงู„ู…ุซู„ู‰ ุชู†ุต ุนู„ู‰ ุฃู†ู‘ูƒ ุชุญุชุงุฌ ุฅู„ู‰ ุซู„ุงุซ ุฅู„ู‰ ุฃุฑุจุน ู…ุฑุงุช ู…ู† ุงู„ุชู…ุฑูŠู† ููŠ ุงู„ุฃุณุจูˆุน
10:06
minimum 30 minutes an exercise session,
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ูˆูƒู„ ุฌู„ุณุฉ ุชู…ุงุฑูŠู† ุชุณุชู…ุฑู‘ู ุนู„ู‰ ุงู„ุฃู‚ู„ ู„ุซู„ุงุซูŠู† ุฏู‚ูŠู‚ุฉุŒ
10:09
and you want to get aerobic exercise in.
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ูˆูŠุฌุจ ุฃู† ุชู‚ูˆู… ุฃูŠุถุงู‹ ุจุชู…ุงุฑูŠู† ุงู„ุฃูŠุฑูˆุจูŠูƒ.
10:12
That is, get your heart rate up.
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ูˆุงู„ุชูŠ ุชุฒูŠุฏ ู…ู† ู…ุนุฏู‘ู„ ุถุฑุจุงุช ู‚ู„ุจูƒ.
10:14
And the good news is, you don't have to go to the gym
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ู…ู† ุงู„ุฌูŠู‘ุฏ ุฃูŠุถุงู‹ุŒ ุฃู†ู‘ูƒ ู„ุณุช ุจุญุงุฌุฉ ุฅู„ู‰ ุงู„ุฐู‡ุงุจ ุฅู„ู‰ ุงู„ู†ุงุฏูŠ
10:16
to get a very expensive gym membership.
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ุฃู† ุชู†ุถู… ู„ุนุถูˆูŠู‘ุฉ ู†ุงุฏูŠ ุฑูŠุงุถูŠ ุนุงู„ูŠ ุงู„ุชูƒู„ูุฉ.
10:18
Add an extra walk around the block in your power walk.
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ู‚ู… ุจุฒูŠุงุฏุฉ ุชู…ุงุฑูŠู† ุงู„ู…ุดูŠ ููŠ ุญูŠู‘ูƒ.
10:22
You see stairs -- take stairs.
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ุฅุฐุง ุฑุฃูŠุช ุฏุฑุฌุงู‹ ู‚ู… ุจุตุนูˆุฏู‡.
10:24
And power-vacuuming can be as good as the aerobics class
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ูˆุงู„ุชู†ุธูŠู ุจุงู„ู…ูƒู†ุณุฉ ุงู„ูƒู‡ุฑุจุงุฆูŠู‘ุฉ ู‚ุฏ ูŠูƒูˆู† ุฌูŠุฏุงู‹ ูƒุฃู„ุนุงุจ ุงู„ุฃูŠุฑูˆุจูŠูƒ
10:29
that you were going to take at the gym.
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ุงู„ุชูŠ ุณุชู‚ูˆู… ุจู‡ุง ููŠ ุงู„ู†ุงุฏูŠ ุงู„ุฑูŠุงุถูŠ.
10:31
So I've gone from memory pioneer
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ู„ุฐุง ูู‚ุฏ ุงู†ุชู‚ู„ุช ู…ู† ูƒูˆู†ูŠ ุฑุงุฆุฏุฉ ููŠ ู…ุฌุงู„ ุงู„ุฐุงูƒุฑุฉ
10:35
to exercise explorer.
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ุฅู„ู‰ ู…ูƒุชุดูุฉ ู„ู„ุชู…ุงุฑูŠู†.
10:37
From going into the innermost workings of the brain,
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ู…ู† ุงู„ุชุนู…ู‘ู‚ ููŠ ุงู„ูˆุธุงุฆู ุงู„ู…ูˆุบู„ุฉ ููŠ ุงู„ุฏู…ุงุบุŒ
10:41
to trying to understand how exercise can improve our brain function,
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ุฅู„ู‰ ู…ุญุงูˆู„ุฉ ูู‡ู… ูƒูŠููŠู‘ุฉ ุชุฃุซูŠุฑ ุงู„ุชู…ุงุฑูŠู† ููŠ ุชุญุณูŠู† ุงู„ูˆุธูŠูุฉ ุงู„ุฏู…ุงุบูŠู‘ุฉุŒ
10:45
and my goal in my lab right now
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ูˆุงู„ุขู† ูุฅู† ู‡ุฏููŠ ููŠ ู…ุฎุจุฑูŠ
10:48
is to go beyond that rule of thumb that I just gave you --
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ู‡ูˆ ุฃู† ุฃุฐู‡ุจ ุฃุจุนุฏ ู…ู† ุงู„ู‚ุงุนุฏุฉ ุงู„ุชูŠ ู‚ู„ุชู‡ุง ู„ูƒู…
10:51
three to four times a week, 30 minutes.
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3 ุฅู„ู‰ 4 ุชู…ุงุฑูŠู† ููŠ ุงู„ุฃุณุจูˆุน ู„ู…ุฏุฉ 30 ุฏู‚ูŠู‚ุฉ
10:53
I want to understand the optimum exercise prescription
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ุฃุฑูŠุฏ ุฃู† ุฃูู‡ู… ุงู„ูƒู…ูŠู‘ุฉ ุงู„ู…ูุซู„ู‰ ู…ู† ุงู„ุชู…ุงุฑูŠู†
10:58
for you, at your age, at your fitness level,
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ุจุงู„ู†ุณุจุฉ ู„ูƒุŒ ููŠ ุนู…ุฑูƒุŒ ูˆุจุฏุฑุฌุฉ ู„ูŠุงู‚ุชูƒุŒ
11:02
for your genetic background,
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ูˆู„ุฎู„ููŠู‘ุชูƒ ุงู„ูˆุฑุงุซูŠู‘ุฉุŒ
11:04
to maximize the effects of exercise today
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ู„ุชุญู‚ูŠู‚ ุฃูƒุจุฑ ู‚ุฏุฑ ู…ู† ุงู„ุชุฃุซูŠุฑุงุช ุงู„ุฌูŠู‘ุฏุฉ ููŠ ุงู„ูŠูˆู…
11:08
and also to improve your brain and protect your brain the best
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ูˆุฃูŠุถุงู‹ ู„ูƒูŠ ุชุญุณู‘ู† ุฏู…ุงุบูƒ ูˆุชุญู…ูŠู‡ ุจุงู„ุตูˆุฑุฉ ุงู„ุฃูุถู„
11:13
for the rest of your life.
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ู„ุจู‚ูŠู‘ุฉ ุญูŠุงุชูƒ.
11:15
But it's one thing to talk about exercise, and it's another to do it.
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ูˆู„ูƒู† ุงู„ุชุญุฏู‘ุซ ุนู† ู…ู…ุงุฑุณุฉ ุงู„ุชู…ุงุฑูŠู†ุŒ ูŠุฎุชู„ู ุชู…ุงู…ุงู‹ ุนู† ู…ู…ุงุฑุณุชู‡ุง.
11:19
So I'm going to invoke my power as a certified exercise instructor,
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ู„ุฐุง ูุฃู†ุง ุณุฃู†ุงุดุฏูƒู… ุจุตูุชูŠ ู…ุฏุฑู‘ุจุฉ ุชู…ุงุฑูŠู† ู…ุนุชู…ุฏุฉุŒ
11:23
to ask you all to stand up.
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ู„ุฃุทู„ุจ ู…ู†ูƒู… ุฃู† ุชู‚ููˆุง ุฌู…ูŠุนุงู‹.
11:25
(Laughter)
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(ุถุญูƒ)
11:27
We're going to do just one minute of exercise.
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ุณู†ู‚ูˆู… ุจู…ู…ุงุฑุณุฉ ุฏู‚ูŠู‚ุฉ ูˆุงุญุฏุฉ ูู‚ุท ู…ู† ุงู„ุชู…ุงุฑูŠู†.
11:29
It's call-and-response, just do what I do, say what I say,
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ุณุฃุทู„ุจ ู…ู†ูƒู… ุดูŠุฆุงู‹ ูˆุณุชู‚ูˆู…ูˆู† ุจุงู„ุชู†ููŠุฐุŒ ูู‚ุท ู‚ูˆู…ูˆุง ุจู…ุง ุฃู‚ูˆู… ุจู‡ ูˆู‚ูˆู„ูˆุง ู…ุง ุฃู‚ูˆู„ู‡ุŒ
11:32
and make sure you don't punch your neighbor, OK?
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ูˆู„ูƒู† ุงุญุฐุฑูˆุง ุฃู† ุชุถุฑุจูˆุง ู…ู† ูŠุฌุงูˆุฑูƒู…ุŒ ุญุณู†ุงู‹ุŸ
11:36
Music!
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ู…ูˆุณูŠู‚ู‰!
11:37
(Upbeat music)
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(ู…ูˆุณูŠู‚ู‰ ู…ุจู‡ุฌุฉ)
11:38
Five, six, seven, eight, it's right, left, right, left.
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ุฎู…ุณุฉุŒ ุณุชุฉุŒ ุณุจุนุฉุŒ ุซู…ุงู†ูŠุฉุŒ ูŠู…ูŠู†ุŒ ูŠุณุงุฑุŒ ูŠู…ูŠู†ุŒ ูŠุณุงุฑ.
11:43
And I say, I am strong now.
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ูˆู‚ูˆู„ูˆุง ู…ุซู„ูŠุŒ ุฃู†ุง ู‚ูˆูŠู‘ุฉ ุงู„ุขู†.
11:48
Let's hear you.
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ุฏุนูˆู†ุง ู†ุณู…ุน ุฐู„ูƒ.
11:49
Audience: I am strong now.
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ุงู„ุฌู…ู‡ูˆุฑ: ู†ุญู† ุฃู‚ูˆูŠุงุก ุงู„ุขู†.
11:52
Wendy Suzuki: Ladies, I am Wonder Woman-strong.
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ูˆูŠู†ุฏูŠ ุณูˆุฒูˆูƒูŠ: ุณูŠุฏุงุชูŠุŒ ุฃู†ุง ุจู‚ูˆู‘ุฉ ุงู„ุงู…ุฑุฃุฉ ุงู„ุฎุงุฑู‚ุฉ.
11:56
Let's hear you!
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ุฏุนูˆู†ูŠ ุฃุณู…ุนูƒู…!
11:57
Audience: I am Wonder Woman-strong.
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ุงู„ุฌู…ู‡ูˆุฑ: ู†ุญู† ุจู‚ูˆู‘ุฉ ุงู„ุงู…ุฑุฃุฉ ุงู„ุฎุงุฑู‚ุฉ.
12:00
WS: New move -- uppercut, right and left.
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ุงู„ู…ุชุญุฏุซุฉ: ุญุฑูƒุฉ ุฌุฏูŠุฏุฉ... ู„ูˆู‘ุญูˆุง ุจูŠุฏูƒู… ุงู„ูŠู…ู†ู‰ ูˆุงู„ูŠุณุฑู‰.
12:02
I am inspired now. You say it!
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ุฃู†ุง ุงู„ุขู† ู…ูู„ู‡ูŽู…ูŒ. ู‚ูˆู„ูˆุง ุฐู„ูƒ!
12:06
Audience: I am inspired now.
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ุงู„ุฌู…ู‡ูˆุฑ: ู†ุญู† ุงู„ุขู† ู…ูู„ู‡ูŽู…ููŠู†.
12:10
WS: Last move -- pull it down, right and left, right and left.
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ุงู„ู…ูุชุญุฏู‘ุซุฉ: ุงู„ุญุฑูƒุฉ ุงู„ุฃุฎูŠุฑุฉ ุญุฑู‘ูƒูˆุง ูŠุฏูƒู… ู†ุญูˆ ุงู„ุฃุณูู„ุŒ ุงู„ูŠู…ู†ู‰ ูˆุงู„ูŠุณุฑู‰ ุงู„ูŠู…ู†ู‰ ูˆุงู„ูŠุณุฑู‰.
12:14
I say, I am on fire now! You say it.
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ูˆู‚ูˆู„ูˆุง ู…ุซู„ูŠุŒ ุฃู†ุง ููŠ ู‚ู…ู‘ุฉ ู†ุดุงุทูŠ ุงู„ุขู†! ู‚ูˆู„ูˆุง ุฐู„ูƒ.
12:18
Audience: I am on fire now.
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ุงู„ุฌู…ู‡ูˆุฑ: ุฃู†ุง ููŠ ู‚ู…ู‘ุฉ ู†ุดุงุทูŠ ุงู„ุขู†.
12:22
WS: And done! OK, good job!
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ุงู„ู…ุชุญุฏู‘ุซุฉ: ูˆู‡ุง ู‚ุฏ ุชู… ุงู„ุฃู…ุฑ! ุญุณู†ุงู‹ุŒ ุนู…ู„ูŒ ุฑุงุฆุนูŒ!
12:24
(Applause)
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(ุชุตููŠู‚)
12:30
Thank you.
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ุดูƒุฑุงู‹ ู„ูƒู….
12:31
I want to leave you with one last thought.
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ุฃุฑูŠุฏ ุฃู† ุฃุบุงุฏุฑ ุจุนุฏ ุฃู† ุฃุนุทูŠูƒู… ููƒุฑุฉ ุฃุฎูŠุฑุฉ.
12:34
And that is, bringing exercise in your life
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ูˆู‡ูŠุŒ ุฅู†ู‘ ุฅุฏุฎุงู„ ุงู„ุชู…ุงุฑูŠู† ุฅู„ู‰ ุญูŠุงุชูƒ
12:37
will not only give you a happier, more protective life today,
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ู„ู† ูŠุนุทูŠูƒ ุญูŠุงุฉ ุณุนูŠุฏุฉ ูˆุฃูƒุซุฑ ุฅู†ุชุงุฌูŠู‘ุฉ ูุญุณุจุŒ
12:42
but it will protect your brain from incurable diseases.
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ุจู„ ุณุชุญู…ูŠ ุฏู…ุงุบูƒ ุฃูŠุถุงู‹ ู…ู† ุงู„ุฃู…ุฑุงุถ ุงู„ุนุถุงู„.
12:47
And in this way it will change the trajectory of your life
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ูˆุจุฐู„ูƒ ูุฅู†ู‘ู‡ุง ุณุชุบูŠู‘ุฑ ู…ุณุงุฑ ุญูŠุงุชูƒ
12:52
for the better.
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ู„ู„ุฃูุถู„.
12:53
Thank you very much.
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ุดูƒุฑุงู‹ ุฌุฒูŠู„ุงู‹ ู„ูƒู….
12:55
(Applause)
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(ุชุตููŠู‚)
12:58
Thank you.
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ุดูƒุฑุงู‹ ู„ูƒู….
12:59
(Applause)
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(ุชุตููŠู‚)
ุญูˆู„ ู‡ุฐุง ุงู„ู…ูˆู‚ุน

ุณูŠู‚ุฏู… ู„ูƒ ู‡ุฐุง ุงู„ู…ูˆู‚ุน ู…ู‚ุงุทุน ููŠุฏูŠูˆ YouTube ุงู„ู…ููŠุฏุฉ ู„ุชุนู„ู… ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ. ุณุชุฑู‰ ุฏุฑูˆุณ ุงู„ู„ุบุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ุชูŠ ูŠุชู… ุชุฏุฑูŠุณู‡ุง ู…ู† ู‚ุจู„ ู…ุฏุฑุณูŠู† ู…ู† ุงู„ุฏุฑุฌุฉ ุงู„ุฃูˆู„ู‰ ู…ู† ุฌู…ูŠุน ุฃู†ุญุงุก ุงู„ุนุงู„ู…. ุงู†ู‚ุฑ ู†ู‚ุฑู‹ุง ู…ุฒุฏูˆุฌู‹ุง ููˆู‚ ุงู„ุชุฑุฌู…ุฉ ุงู„ุฅู†ุฌู„ูŠุฒูŠุฉ ุงู„ู…ุนุฑูˆุถุฉ ุนู„ู‰ ูƒู„ ุตูุญุฉ ููŠุฏูŠูˆ ู„ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ ู…ู† ู‡ู†ุงูƒ. ูŠุชู… ุชู…ุฑูŠุฑ ุงู„ุชุฑุฌู…ุงุช ุจุงู„ุชุฒุงู…ู† ู…ุน ุชุดุบูŠู„ ุงู„ููŠุฏูŠูˆ. ุฅุฐุง ูƒุงู† ู„ุฏูŠูƒ ุฃูŠ ุชุนู„ูŠู‚ุงุช ุฃูˆ ุทู„ุจุงุช ุŒ ูŠุฑุฌู‰ ุงู„ุงุชุตุงู„ ุจู†ุง ุจุงุณุชุฎุฏุงู… ู†ู…ูˆุฐุฌ ุงู„ุงุชุตุงู„ ู‡ุฐุง.

https://forms.gle/WvT1wiN1qDtmnspy7