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

Prevoditelj: Mira Lenžer Newbould Recezent: Sanda L

What if I told you there was something that you can do right now

Što ako kažem da odmah možete učiniti nešto

that would have an immediate, positive benefit for your brain

što može odmah djelovati pozitivno na vaš mozak,

including your mood and your focus?

na vaše raspoloženje i koncentraciju?

And what if I told you that same thing could actually last a long time

I što ako kažem da taj učinak može dugo trajati

and protect your brain from different conditions

te vaš mozak štititi od raznih bolesti

like depression, Alzheimer's disease or dementia.

poput depresije, Alzheimerove bolesti ili demencije?

Would you do it?

Biste li to učinili?

Yes!

Da!

I am talking about the powerful effects of physical activity.

Govorim o snažnom učinku fizičke aktivnosti.

Simply moving your body,

Jednostavnim pomicanjem tijela

has immediate, long-lasting and protective benefits for your brain.

trenutno i dugotrajno štitite svoj mozak.

And that can last for the rest of your life.

I to može trajati do kraja vašeg života.

So what I want to do today is tell you a story

Stoga vam danas želim ispričati priču

about how I used my deep understanding of neuroscience,

o tome kako sam svoje dobro poznavanje neuroznanosti,

as a professor of neuroscience,

kao profesor neuroznanosti,

to essentially do an experiment on myself

iskoristila da na sebi provedem eksperiment

in which I discovered the science underlying

u kojem sam otkrila znanstvene razloge

why exercise is the most transformative thing

iz kojih upravo tjelovježbom možete još danas

that you can do for your brain today.

na svoj mozak najviše utjecati.

Now, as a neuroscientist, I know that our brains,

Kao neuroznanstvenica, znam da je naš mozak,

that is the thing in our head right now,

ova stvar u našim glavama,

that is the most complex structure known to humankind.

najsloženija struktura poznata ljudskom rodu.

But it's one thing to talk about the brain,

No, jedno je govoriti o mozgu,

and it's another to see it.

a drugo vidjeti ga.

So here is a real preserved human brain.

Eto stoga dobro očuvanog ljudskog mozga.

And it's going to illustrate two key areas that we are going to talk about today.

Pokazat će nam dva ključna područja o kojima ćemo danas govoriti.

The first is the prefrontal cortex, right behind your forehead,

Prvo je prefrontalni korteks, odmah iza čela,

critical for things like decision-making, focus, attention and your personality.

ključan je za donošenje odluka, koncentraciju, pažnju i osobnost.

The second key area is located in the temporal lobe, shown right here.

Drugo područje nalazi se u sljepoočnom režnju, vidi se ovdje.

You have two temporal lobes in your brain, the right and the left,

U mozgu imamo dva sljepoočna režnja, desni i lijevi,

and deep in the temporal lobe is a key structure

a duboko u sljepoočnom režnju ključna je struktura

critical for your ability

za našu sposobnost

to form and retain new long-term memories for facts and events.

stvaranja i očuvanja novih dugoročnih sjećanja na činjenice i događaje.

And that structure is called the hippocampus.

Ta se struktura zove hipokampus.

So I've always been fascinated with the hippocampus.

Oduvijek me opčinjavao hipokampus.

How could it be that an event that lasts just a moment,

Kako je moguće da događaj koji traje samo trenutak,

say, your first kiss,

recimo, vaš prvi poljubac,

or the moment your first child was born,

ili rođenje vašeg prvog djeteta,

can form a memory that has changed your brain,

stvori uspomenu koja je promijenila vaš mozak

that lasts an entire lifetime?

i koja traje cijeli život?

That's what I want to understand.

Upravo to želim shvatiti.

I wanted to start and record the activity of individual brain cells

Željela sam početi snimati aktivnost pojedinih moždanih stanica

in the hippocampus

u hipokampusu

as subjects were forming new memories.

dok su ispitanici stvarali nova sjećanja.

And essentially try and decode how those brief bursts of electrical activity,

I pokušati dešifrirati na koji način ti kratki naleti električne aktivnosti,

which is how neurons communicate with each other,

kojima neuroni međusobno komuniciraju,

how those brief bursts either allowed us to form a new memory, or did not.

omogućuju ili ne omogućuju stvaranje novog sjećanja.

But a few years ago, I did something very unusual in science.

No, prije nekoliko godina učinila sam nešto neobično u znanosti.

As a full professor of neural science,

Kao redovni profesor neuroznanosti,

I decided to completely switch my research program.

odlučila sam potpuno promijeniti svoj istraživački program.

Because I encountered something that was so amazing,

Naišla sam na nešto toliko zapanjujuće,

with the potential to change so many lives

što je moglo promijeniti tolike živote,

that I had to study it.

da sam to morala proučiti.

I discovered and I experienced the brain-changing effects of exercise.

Otkrila sam i iskusila učinak tjelovježbe na promjene u mozgu.

And I did it in a completely inadvertent way.

I to potpuno slučajno.

I was actually at the height of all the memory work that I was doing --

Bila sam zapravo na vrhuncu svog rada iz području pamćenja --

data was pouring in,

s obiljem podataka,

I was becoming known in my field for all of this memory work.

prepoznatljiva u svojoj struci za sav taj rad na pamćenju.

And it should have been going great. It was, scientifically.

I sve je trebalo teći glatko. Znanstveno gledajući, i jest.

But when I stuck my head out of my lab door,

No, kad sam glavu proturila izvan laboratorija,

I noticed something.

nešto sam primijetila.

I had no social life.

NIsam imala društveni život.

I spent too much time listening to those brain cells

Previše sam vremena provela osluškujući moždane stanice

in a dark room, by myself.

potpuno sama, u mračnoj sobi.

(Laughter)

(Smijeh)

I didn't move my body at all.

Nisam se uopće kretala.

I had gained 25 pounds.

Udebljala sam se 11 kg.

And actually, it took me many years to realize it,

I zapravo sam, shvatila sam nakon mnogo godina,

I was actually miserable.

bila nesretna.

And I shouldn't be miserable.

A nisam trebala biti nesretna.

And I went on a river-rafting trip -- by myself, because I had no social life.

Otišla sam na rafting -- sama, jer nisam imala društveni život.

And I came back --

I vratila sam se --

(Laughter)

(Smijeh)

thinking, "Oh, my God, I was the weakest person on that trip."

misleći, "Bože, bila sam najslabija osoba na izletu."

And I came back with a mission.

I vratila sam se sa zadatkom,

I said, "I'm never going to feel like the weakest person

rekavši "Nikad se više neću osjećati najslabijom osobom

on a river-rafting trip again."

na raftingu."

And that's what made me go to the gym.

I to me natjeralo da odem u teretanu.

And I focused my type-A personality

Usredotočila sam svoju osobnost A-tipa

on going to all the exercise classes at the gym.

na sve satove vježbi u teretani.

I tried everything.

Sve sam isprobala.

I went to kickbox, dance, yoga, step class,

Išla sam na kickboxing, ples, jogu, step aerobic,

and at first it was really hard.

i isprva je bilo doista naporno.

But what I noticed is that after every sweat-inducing workout that I tried,

No, primijetila sam da, nakon svakog isprobanog napornog treninga,

I had this great mood boost and this great energy boost.

slijedi odlično raspoloženje i ogroman nalet energije.

And that's what kept me going back to the gym.

I to me tjeralo natrag u teretanu.

Well, I started feeling stronger.

Počela sam se osjećati jačom.

I started feeling better, I even lost that 25 pounds.

Počela sam se osjećati bolje, čak sam i smršavila 11 kilograma.

And now, fast-forward a year and a half into this regular exercise program

Sada, godinu i pol nakon početka redovitog vježbanja,

and I noticed something that really made me sit up and take notice.

primijetila sam nešto što me doista natjeralo da stanem i shvatim.

I was sitting at my desk, writing a research grant,

Sjedila sam za stolom i pisala prijavu za istraživačku stipendiju,

and a thought went through my mind

kad mi je na pamet palo nešto

that had never gone through my mind before.

što nikad dotad nije.

And that thought was,

Bilo je to,

"Gee, grant-writing is going well today."

"Ha, danas mi stvarno dobro ide pisanje prijave za stipendiju."

And all the scientists --

I svi znanstvenici --

(Laughter)

(Smijeh)

yeah, all the scientists always laugh when I say that,

da, svi se oni uvijek smiju kad to spomenem,

because grant-writing never goes well.

jer to nikome nikad ne ide dobro.

It is so hard; you're always pulling your hair out,

Tako je teško; uvijek si čupate kosu,

trying to come up with that million-dollar-winning idea.

pokušavajući osmisliti tu pobjedonosnu ideju.

But I realized that the grant-writing was going well,

No, shvatila sam da pisanje prijave ide dobro,

because I was able to focus and maintain my attention

jer sam uspjela pažnju usredotočiti i zadržati

for longer than I had before.

duže nego ikad prije.

And my long-term memory -- what I was studying in my own lab --

I moje je dugoročno pamćenje, pri učenju u mom laboratoriju,

seemed to be better in me.

bivalo sve bolje.

And that's when I put it together.

I tada sam sve povezala.

Maybe all that exercise that I had included and added to my life

Možda je sva ona tjelovježba koju sam uključila u svoj život,

was changing my brain.

mijenjala moj mozak.

Maybe I did an experiment on myself without even knowing it.

Možda sam na sebi provela eksperiment, a da to nisam ni znala.

So as a curious neuroscientist,

Kao radoznala neuroznanstvenica,

I went to the literature to see what I could find about what we knew

potražila sam u literaturi naša saznanja

about the effects of exercise on the brain.

o učincima tjelovježbe na mozak.

And what I found was an exciting and a growing literature

Pronašla sam mnoštvo uzbudljive i sve bogatije literature,

that was essentially showing everything that I noticed in myself.

koja je u biti iznosila sve ono što sam na sebi primijetila.

Better mood, better energy, better memory, better attention.

Bolje raspoloženje, više energije, bolje pamćenje, bolja koncentracija.

And the more I learned,

I što sam više proučavala,

the more I realized how powerful exercise was.

bila sam sve svjesnija moći koju ima tjelovježba.

Which eventually led me to the big decision

To me naposljetku dovelo do važne odluke

to completely shift my research focus.

da potpuno promijenim fokus svojeg istraživanja.

And so now, after several years of really focusing on this question,

I sada, nakon nekoliko godina rada na tom pitanju,

I've come to the following conclusion:

stigla sam do sljedećeg zaključka:

that exercise is the most transformative thing

Tjelovježbom najviše možete odmah utjecati na promjene

that you can do for your brain today

u vašem mozgu,

for the following three reasons.

iz tri naredna razloga.

Number one: it has immediate effects on your brain.

Prvo: trenutno djeluje na vaš mozak.

A single workout that you do

Samo jednom tjelovježbom

will immediately increase levels of neurotransmitters

odmah ćete povećati razine neuroprijenosnika

like dopamine, serotonin and noradrenaline.

poput dopamina, serotonina i noradrenalina.

That is going to increase your mood right after that workout,

To će vam popraviti raspoloženje odmah nakon aktivnosti,

exactly what I was feeling.

upravo ono što sam ja osjećala.

My lab showed that a single workout

U laboratoriju se pokazalo da samo jednim vježbanjem

can improve your ability to shift and focus attention,

možete poboljšati sposobnost koncentracije i pozornosti

and that focus improvement will last for at least two hours.

te da to stanje traje najmanje dva sata.

And finally, studies have shown

I konačno, studije su pokazale

that a single workout will improve your reaction times

da samo jednom tjelovježbom možete poboljšati reflekse,

which basically means

što zapravo znači

that you are going to be faster at catching that cup of Starbucks

da ćete brže uhvatiti onu šalicu u Starbucksu

that falls off the counter,

koja pada sa šanka,

which is very, very important.

što je vrlo važno.

(Laughter)

(Smijeh)

But these immediate effects are transient, they help you right after.

No, ti su trenutni učinci kratkotrajni, pomažu vam odmah nakon vježbe.

What you have to do is do what I did,

Morate učiniti ono što sam ja učinila,

that is change your exercise regime, increase your cardiorespiratory function,

promijeniti cjelokupni režim vježbe, povećati kardiorespiratornu funkciju,

to get the long-lasting effects.

da biste postigli trajnije učinke.

And these effects are long-lasting

A ti su učinci dugotrajni,

because exercise actually changes the brain's anatomy,

jer vježba zapravo mijenja anatomiju, fiziologiju

physiology and function.

i funkciju mozga.

Let's start with my favorite brain area, the hippocampus.

Krenimo od mog omiljenog područja mozga, hipokampusa.

The hippocampus --

Hipokampus --

or exercise actually produces brand new brain cells,

ili, zapravo, vježba, proizvodi nove moždane stanice

new brain cells in the hippocampus, that actually increase its volume,

u hipokampusu, koje povećavaju njegov volumen

as well as improve your long-term memory, OK?

i poboljšavaju vaše dugoročno pamćenje, ok?

And that including in you and me.

I to kod svih nas.

Number two: the most common finding in neuroscience studies,

Drugo: najčešća saznanja u neuroznanstvenim studijama

looking at effects of long-term exercise,

u pogledu učinaka dugoročne tjelovježbe,

is improved attention function dependent on your prefrontal cortex.

odnose se na bolju moć koncentracije, koja ovisi o prefrontalnom korteksu.

You not only get better focus and attention,

Ne samo što imate bolju koncentraciju i pozornost,

but the volume of the hippocampus increases as well.

već se povećava i obujam hipokampusa.

And finally, you not only get immediate effects of mood with exercise

I konačno, ne samo da tjelovježba odmah vidljivo utječe na raspoloženje,

but those last for a long time.

već taj utjecaj dugo i traje.

So you get long-lasting increases in those good mood neurotransmitters.

Dakle, dugotrajno se povećavaju neuroprijenosnici dobrog raspoloženja.

But really, the most transformative thing that exercise will do

No, najveća promjena uzrokovana vježbom

is its protective effects on your brain.

upravo su zaštitni učinci koje ima na vaš mozak.

Here you can think about the brain like a muscle.

Možete mozak zamisliti kao mišić.

The more you're working out,

Što više vježbate,

the bigger and stronger your hippocampus and prefrontal cortex gets.

to hipokampus i prefrontalni korteks postaju većima i jačima.

Why is that important?

Zašto je to važno?

Because the prefrontal cortex and the hippocampus

Zato što su prefrontalni korteks i hipokampus

are the two areas that are most susceptible to neurodegenerative diseases

područja koja su najosjetljivija na neurodegenerativne bolesti

and normal cognitive decline in aging.

i na uobičajeno propadanje kognitivnih sposobnosti starenjem.

So with increased exercise over your lifetime,

Dakle, povećanom fizičkom aktivnošću za života,

you're not going to cure dementia or Alzheimer's disease,

nećete izliječiti demenciju ili Alzheimerovu bolest,

but what you're going to do is you're going to create

ali ćete uspjeti stvoriti

the strongest, biggest hippocampus and prefrontal cortex

najjači, najveći hipokampus i prefrontalni korteks

so it takes longer for these diseases to actually have an effect.

te će tim bolestima trebati više vremena da postignu učinak.

You can think of exercise, therefore,

Možete vježbu zamisliti kao

as a supercharged 401K for your brain, OK?

obilato mirovinsko osiguranje za vaš mozak, ok?

And it's even better, because it's free.

A i bolje od toga, jer je besplatna.

So this is the point in the talk where everybody says,

I sad dolazimo do onog trena kad svi kažu,

"That sounds so interesting, Wendy,

"Sve ovo zvuči doista zanimljivo, Wendy,

but I really will only want to know one thing.

no ja samo želim znati jednu stvar,

And that is, just tell me the minimum amount of exercise

a to je, koliko najmanje moram vježbati

I need to get all these changes."

da ostvarim sve te promjene."

(Laughter)

(Smijeh)

And so I'm going to tell you the answer to that question.

I stoga ću vam odgovoriti na to pitanje.

First, good news: you don't have to become a triathlete to get these effects.

Prvo, dobra vijest: ne morate biti triatlonac da to postignete.

The rule of thumb is you want to get three to four times a week exercise

Zlatno je pravilo vježbati tri do četiri puta tjedno,

minimum 30 minutes an exercise session,

po najmanje 30 minuta

and you want to get aerobic exercise in.

i po mogućnosti uključivši aerobne vježbe.

That is, get your heart rate up.

Odnosno, ubrzavši broj otkucaja srca.

And the good news is, you don't have to go to the gym

Dobra je vijest i to da ne morate ići u teretanu

to get a very expensive gym membership.

i plaćati skupe članarine.

Add an extra walk around the block in your power walk.

Svojoj žustroj šetnji dodajte još jedan krug po susjedstvu.

You see stairs -- take stairs.

Ako ugledate stepenice, uspnite se njima.

And power-vacuuming can be as good as the aerobics class

I žustro usisavanje može biti jednako dobro kao i sat aerobika

that you were going to take at the gym.

na koji ste namjeravali otići.

So I've gone from memory pioneer

Stoga sam od pionira u pogledu pamćenja

to exercise explorer.

prešla na istraživača vježbanja.

From going into the innermost workings of the brain,

Od proučavanja najskrivenijih funkcija u mozgu,

to trying to understand how exercise can improve our brain function,

do pokušaja shvaćanja kako vježba može poboljšati naše moždane funkcije.

and my goal in my lab right now

I sada je moj cilj u laboratoriju

is to go beyond that rule of thumb that I just gave you --

otići dalje od tog zlatnog pravila --

three to four times a week, 30 minutes.

tri do četiri puta tjedno po 30 minuta.

I want to understand the optimum exercise prescription

Želim vidjeti koji je optimalan recept za vježbu

for you, at your age, at your fitness level,

za vas, u vašoj dobi, s vašom kondicijom,

for your genetic background,

vašeg genetskog podrijetla,

to maximize the effects of exercise today

kako bi se postigli maksimalni učinci današnje vježbe

and also to improve your brain and protect your brain the best

te poboljšao i najbolje zaštitio vaš mozak

for the rest of your life.

do kraja života.

But it's one thing to talk about exercise, and it's another to do it.

No, jedno je govoriti o vježbanju, a sasvim drugo prakticirati ga.

So I'm going to invoke my power as a certified exercise instructor,

Stoga ću iskoristiti svoju moć certificiranog instruktora vježbi

to ask you all to stand up.

i zamoliti vas da ustanete.

(Laughter)

(Smijeh)

We're going to do just one minute of exercise.

Vježbat ćemo samo jednu minutu.

It's call-and-response, just do what I do, say what I say,

Princip poziva i odgovora, samo ponavljajte što radim i govorim

and make sure you don't punch your neighbor, OK?

i pazite da ne udarite svog susjeda, ok?

Music!

Glazba!

(Upbeat music)

(Živa ritmička glazba)

Five, six, seven, eight, it's right, left, right, left.

Pet, šest, sedam, osam, desna, lijeva, desna, lijeva.

And I say, I am strong now.

Reci "Sad sam jak/jaka."

Let's hear you.

Da vas čujemo.

Audience: I am strong now.

Publika: "Sad sam jak/jaka".

Wendy Suzuki: Ladies, I am Wonder Woman-strong.

Wendy Suzuki: "Dame, jaka sam kao Wonder Woman!"

Let's hear you!

Da čujemo!

Audience: I am Wonder Woman-strong.

Publika: "Jaka sam kao Wonder Woman."

WS: New move -- uppercut, right and left.

WS: "Novi pokret -- aperkat, desna, lijeva.

I am inspired now. You say it!

Nadahnut/a sam. Sad vi!"

Audience: I am inspired now.

Publika: "Nadahnut/a sam".

WS: Last move -- pull it down, right and left, right and left.

WS: "Posljednji pokret -- spusti, desna, lijeva, desna, lijeva.

I say, I am on fire now! You say it.

Sad gorim! Sad vi".

Audience: I am on fire now.

Publika: "Sad gorim!"

WS: And done! OK, good job!

WS: "I gotovo! Ok, bravo!"

(Applause)

(Pljesak)

Thank you.

Hvala.

I want to leave you with one last thought.

Prije kraja, još nešto za razmišljanje.

And that is, bringing exercise in your life

Uvođenjem vježbe u svoj život,

will not only give you a happier, more protective life today,

ne samo da ćete odmah živjeti sretnije i zdravije,

but it will protect your brain from incurable diseases.

već ćete i mozak zaštititi od neizlječivih bolesti.

And in this way it will change the trajectory of your life

I na taj ćete način promijeniti putanju svog života

for the better.

na bolje.

Thank you very much.

Puno hvala.

(Applause)

(Pljesak)

Thank you.

Hvala.

(Applause)

(Pljesak)