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

Translator: Polona Ramšak Reviewer: Nika Kotnik

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

Kaj če vam povem, da je nekaj, kar lahko storite prav zdaj,

that would have an immediate, positive benefit for your brain

kar bo imelo takojšen pozitiven učinek na vaše možgane,

including your mood and your focus?

vključno z vašim razpoloženjem in pozornostjo?

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

In kaj če vam povem, da bo ta stvar trajala dolgo časa

and protect your brain from different conditions

in ščitila vaše možgane pred različnimi boleznimi,

like depression, Alzheimer's disease or dementia.

na primer depresijo, alzheimerjevo boleznijo ali demenco?

Would you do it?

Bi to naredili?

Yes!

Da!

I am talking about the powerful effects of physical activity.

Govorim o mogočnih učinkih fizične aktivnosti.

Simply moving your body,

Zgolj premikanje telesa

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

ima takojšnjo, dolgotrajno in varovalno korist za vaše možgane,

And that can last for the rest of your life.

ki lahko traja do konca vašega življenja.

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

Tako bi vam danes rada povedala zgodbo

about how I used my deep understanding of neuroscience,

o tem, kako sem uporabila svoje globoko razumevanje nevroznanosti -

as a professor of neuroscience,

kot profesorica nevroznanosti -

to essentially do an experiment on myself

da sem v bistvu eksperimentirala na sebi

in which I discovered the science underlying

ter odkrila znanost, ki je osnova,

why exercise is the most transformative thing

zakaj je gibanje stvar, ki najbolj spremeni možgane

that you can do for your brain today.

in ki se je lahko lotite danes.

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

Kot nevroznanstvenica vem, da so naši možgani,

that is the thing in our head right now,

to je stvar v naši glavi,

that is the most complex structure known to humankind.

najbolj kompleksna struktura, ki jo pozna človeštvo.

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

A eno je govoriti o možganih,

and it's another to see it.

drugo pa je videti jih.

So here is a real preserved human brain.

Tole so pravi shranjeni človeški možgani.

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

Ilustrirali bodo dve ključni področji, o katerih bomo danes govorili.

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

Prvo je prefrontalna skorja takoj za čelom,

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

nujna za stvari, kot so odločanje, osredotočanje, pozornost in vaša osebnost.

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

Drugo ključno področje se nahaja na senčnem režnju, ki ga vidite tukaj.

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

V možganih imate dva senčna režnja, desnega in levega,

and deep in the temporal lobe is a key structure

in globoko v senčnem režnju je ključna struktura,

critical for your ability

nujna za vašo sposobnost

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

formiranja in zadrževanja dolgoročnih spominov in dogodkov.

And that structure is called the hippocampus.

In ta struktura se imenuje hipokampus.

So I've always been fascinated with the hippocampus.

Hipokampus me je vedno fasciniral.

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

Kako je mogoče, da dogodek, ki traja le trenutek,

say, your first kiss,

recimo vaš prvi poljub

or the moment your first child was born,

ali trenutek, ko se je rodil vaš prvi otrok,

can form a memory that has changed your brain,

lahko tvori spomin, ki je spremenil vaše možgane,

that lasts an entire lifetime?

da traja celo življenje?

That's what I want to understand.

To sem želela razumeti.

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

Želela sem posneti aktivnost posamičnih možganskih celic

in the hippocampus

v hipokampusu,

as subjects were forming new memories.

ko poskusne osebe tvorijo nove spomine.

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

In zlasti poskusiti in dekodirati, kako so ti bežni izbruhi električne aktivnosti,

which is how neurons communicate with each other,

ki je način komunikacije med nevroni,

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

kako nam tisti bežni izbruhi energije dovolijo, da tvorimo nov spomin ali ne.

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

A pred nekaj leti sem v znanosti naredila nekaj zelo nenavadnega.

As a full professor of neural science,

Kot redni profesor nevroznanosti

I decided to completely switch my research program.

sem se odločila popolnoma zamenjati svoj raziskovalni program.

Because I encountered something that was so amazing,

Ker sem naletela na nekaj tako izjemnega

with the potential to change so many lives

s potencialom, da spremeni toliko življenj,

that I had to study it.

da sem to morala preučiti.

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

Odkrila in izkusila sem vplive telesne vadbe, ki spreminjajo možgane.

And I did it in a completely inadvertent way.

In to sem storila popolnoma nenamerno.

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

V bistvu sem bila na vrhuncu spominskega dela, s katerim sem se ukvarjala,

data was pouring in,

podatki so dotekali,

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

postajala sem znana na svojem področju po vsem tem spominskem delu.

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

In moralo bi iti krasno. In znanstveno gledano tudi je.

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

A ko sem pokukala izza vrat svojega laboratorija,

I noticed something.

sem nekaj opazila.

I had no social life.

Nisem imela družabnega življenja.

I spent too much time listening to those brain cells

Toliko časa sem preživela ob poslušanju tistih možganskih celic

in a dark room, by myself.

v temnici, sama.

(Laughter)

(smeh)

I didn't move my body at all.

Svojega telesa sploh nisem premikala.

I had gained 25 pounds.

Zredila sem se za skoraj 12 kg.

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

Mnogo let sem potrebovala, da sem se zavedla,

I was actually miserable.

da sem bila v bistvu nesrečna.

And I shouldn't be miserable.

Pa ne bi smela biti.

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

Pa sem šla na rafting, sama, ker nisem imela družabnega življenja.

And I came back --

In vrnila sem se ...

(Laughter)

(smeh)

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

... in si mislila: "O moj bog, bila sem najšibkejša na tem izletu."

And I came back with a mission.

In vrnila sem se s ciljem.

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

Rekla sem: "Nikoli več se ne bom počutila kot najšibkejša

on a river-rafting trip again."

oseba na raftingu."

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

In zato sem šla v fitnes

And I focused my type-A personality

in osredotočila svojo osebnost tipa A

on going to all the exercise classes at the gym.

na to, da bom šla na vse ure vadbe v fitnesu.

I tried everything.

Vse sem poskusila.

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

Šla sem na kickboks, ples, jogo, step

and at first it was really hard.

in na začetku mi je bilo zelo težko.

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

A opazila sem, da sem se po vsakem preznojenem treningu

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

čudovito počutila in imela ogromno energije.

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

In zaradi tega sem še naprej hodila v telovadnico.

Well, I started feeling stronger.

No, začela sem se počutiti močnejšo.

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

Začela sem se počutiti bolje, celo izgubila sem tistih 12 kg.

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

In zdaj prevrtimo naprej leto in pol. V tem rednem programu vadbe

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

sem opazila nekaj, zaradi česar sem se res zamislila.

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

Sedela sem za mizo in pisala donacijo raziskovalcem

and a thought went through my mind

in prešinilo me je nekaj,

that had never gone through my mind before.

o čemer nisem še nikoli razmišljala.

And that thought was,

In to je bilo:

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

"Jej, pisanje donacij mi pa danes gre dobro od rok."

And all the scientists --

In vsi znanstveniki ...

(Laughter)

(smeh)

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

ja, vsi znanstveniki se vedno smejijo, ko to rečem,

because grant-writing never goes well.

ker nam pisanje donacij nikoli ne gre.

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

Težko je, vedno si puliš lase

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

in poskušaš najti tisto idejo, ki ti bo prinesla milijon dolarjev.

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

A zavedla sem se, da pisanje donacije poteka dobro,

because I was able to focus and maintain my attention

ker sem se lahko osredotočila in vzdrževala svojo pozornost

for longer than I had before.

dlje kot kdaj prej.

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

In moj dolgoročni spomin, to, kar se preučevala v svojem laboratoriju,

seemed to be better in me.

se mi je zdel boljši.

And that's when I put it together.

In takrat sem seštela dva in dva.

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

Mogoče vse gibanje, ki sem ga vključila in dodala v svoje življenje,

was changing my brain.

spreminja moje možgane.

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

Mogoče sem eksperimentirala na sebi, ne da bi sploh vedela.

So as a curious neuroscientist,

Kot radovedna znanstvenica sem

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

poiskala literaturo, da bi videla, kaj lahko najdem o tem, kar vemo

about the effects of exercise on the brain.

o vplivih gibanja na možgane.

And what I found was an exciting and a growing literature

In našla sem vznemirljivo literaturo, ki je je vedno več,

that was essentially showing everything that I noticed in myself.

ki mi je zlasti pokazala vse, kar sem opazila sama.

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

Boljše razpoloženje, več energije, boljši spomin, večja pozornost.

And the more I learned,

In bolj ko sem se učila,

the more I realized how powerful exercise was.

bolj sem ugotavljala, kakšno moč ima gibanje.

Which eventually led me to the big decision

To me je na koncu pripeljalo do velike odločitve,

to completely shift my research focus.

da popolnoma spremenim svoj raziskovalni fokus.

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

Tako sem zdaj po nekaj letih, ko sem se res osredotočala na to vprašanje,

I've come to the following conclusion:

prišla do naslednjih zaključkov:

that exercise is the most transformative thing

da je gibanje stvar, ki najbolj spreminja možgane

that you can do for your brain today

ki jo lahko storite danes,

for the following three reasons.

in to iz naslednjih treh razlogov.

Number one: it has immediate effects on your brain.

Prvič: ima takojšen učinek na možgane.

A single workout that you do

En sam trening

will immediately increase levels of neurotransmitters

bo takoj povečal stopnje živčnih prenašalcev,

like dopamine, serotonin and noradrenaline.

kot so dopamin, serotonin in noradrenalin.

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

To bo izboljšalo vaše razpoloženje takoj po treningu,

exactly what I was feeling.

prav to, kar sem občutila sama.

My lab showed that a single workout

Moj laboratorij je pokazal, da lahko vsak trening

can improve your ability to shift and focus attention,

izboljša vašo sposobnosti preusmeritve pozornosti in osredotočanja

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

ter da bo izboljšanje osredotočanja trajalo vsaj dve uri.

And finally, studies have shown

In nazadnje so študije pokazale,

that a single workout will improve your reaction times

da bo vsaka vadba izboljšala vaš reakcijski čas,

which basically means

kar v bistvu pomeni,

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

da boste hitreje ujeli tisto skodelico Starbucks kave,

that falls off the counter,

ki bo padla s pulta,

which is very, very important.

kar je zelo, zelo pomembno.

(Laughter)

(smeh)

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

A ti takojšnji učinki so začasni, pomagajo vam takoj po vadbi.

What you have to do is do what I did,

Storiti morate to, kar sem sama,

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

to je spreminjati svoj vadbeni program in povečati kardiorespiratorno funkcijo,

to get the long-lasting effects.

da boste videli dolgoročne učinke.

And these effects are long-lasting

In ti učinki so dolgoročni,

because exercise actually changes the brain's anatomy,

ker vadba dejansko spremeni anatomijo,

physiology and function.

fiziologijo in delovanje možganov.

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

Pa začnimo z mojim najljubšim področjem možganov, s hipokampusom.

The hippocampus --

Hipokampus

or exercise actually produces brand new brain cells,

ali dejansko vadba tvori popolnoma nove možganske celice,

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

nove možganske celice v hipokampusu, ki povečajo njegovo prostornino,

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

pa tudi izboljšajo dolgoročni spomin.

And that including in you and me.

In to pri vas in pri meni.

Number two: the most common finding in neuroscience studies,

Drugič: najbolj pogosto odkritje v študijah nevroznanosti

looking at effects of long-term exercise,

o vplivu dolgoročne vadbe

is improved attention function dependent on your prefrontal cortex.

je izboljšana funkcija pozornosti, pogojena z vašo prefrontalno skorjo.

You not only get better focus and attention,

Ne le da dobite boljšo osredotočenost in pozornost,

but the volume of the hippocampus increases as well.

ampak se tudi poveča volumen hipokampusa.

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

In končno, ne le da vadba takoj vpliva na vaše razpoloženje,

but those last for a long time.

ampak tudi dolgo traja.

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

Tako se dolgoročno povečajo dobri razpoloženjski živčni prenašalci.

But really, the most transformative thing that exercise will do

A v resnici je največja sprememba, ki jo prinese vadba,

is its protective effects on your brain.

njen zaščitni vpliv na možgane.

Here you can think about the brain like a muscle.

Na možgane lahko gledate kot na mišico.

The more you're working out,

Bolj ko delata,

the bigger and stronger your hippocampus and prefrontal cortex gets.

večja in močnejša postaneta hipokampus in prefrontalna skorja.

Why is that important?

Zakaj je to pomembno?

Because the prefrontal cortex and the hippocampus

Ker sta prefrontalna skorja in hipokampus

are the two areas that are most susceptible to neurodegenerative diseases

dve področji, ki sta najbolj dovzetni za nevrodegenerativne bolezni

and normal cognitive decline in aging.

in normalni kognitivni upad s staranjem.

So with increased exercise over your lifetime,

Z več vadbe v svojem življenju

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

sicer ne boste ozdravili demence ali alzheimerjeve bolezni,

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

boste pa ustvarili

the strongest, biggest hippocampus and prefrontal cortex

najmočnejši, največji hipokampus in predfrontalno skorjo,

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

tako da bo trajalo dlje, da bodo bolezni dejansko vplivale nanju.

You can think of exercise, therefore,

Zato lahko na vadbo gledate

as a supercharged 401K for your brain, OK?

kot na super pokojninski fond za svoje možgane, prav?

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

In še boljši je, ker je zastonj.

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

To je torej poanta v pogovoru, ko vsi rečejo:

"That sounds so interesting, Wendy,

"To zveni zanimivo, Wendy,

but I really will only want to know one thing.

ampak zares me zanima samo eno.

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

In to je: samo povej mi minimalno količino vadbe,

I need to get all these changes."

ki jo potrebujem za te spremembe."

(Laughter)

(smeh)

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

Zato bom odgovorila na to vprašanje.

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

Najprej dobra novica: ni vam treba postati triatlonec, da boste dosegli te učinke.

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

Smernica je, da vadite tri do štirikrat tedensko,

minimum 30 minutes an exercise session,

minimalno 30 minut na vadbo,

and you want to get aerobic exercise in.

in da vključite aerobne vaje.

That is, get your heart rate up.

To pomeni, da se vam poveča srčni utrip.

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

In dobra novica je, da vam ni treba v fitnes

to get a very expensive gym membership.

po zelo drago članarino.

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

K svoji hitri hoji dodajte še en krog okoli bloka.

You see stairs -- take stairs.

Ko vidite stopnice, pojdite po njih.

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

Divje sesanje je lahko prav tako dobra aerobna vaja

that you were going to take at the gym.

kot tista v fitnesu.

So I've gone from memory pioneer

Tako sem prišla od spominske pionirke

to exercise explorer.

do raziskovalke vadbe.

From going into the innermost workings of the brain,

Od poglobitve v najgloblje delovanje možganov

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

do poskušanja razumeti, kako lahko vadba izboljša delovanje možganov.

and my goal in my lab right now

Moj trenutni cilj v mojem laboratoriju je

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

iti naprej od smernice, ki sem vam jo pravkar dala,

three to four times a week, 30 minutes.

tri do štirikrat tedensko po 30 minut.

I want to understand the optimum exercise prescription

Želim razumeti, kakšna je optimalna količina vadbe

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

za vas, pri vaši starosti, v vaši športni formi,

for your genetic background,

za vaše genetsko ozadje,

to maximize the effects of exercise today

da bi maksimizirala učinek vadbe danes

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

in tudi izboljšala vaše možgane ter jih najbolje zaščitila

for the rest of your life.

do konca življenja.

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

A eno je govoriti o vadbi, drugo pa se je ukvarjati z njo.

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

Zato se bom sklicevala na svojo moč kot certificirana inštruktorica vadbe

to ask you all to stand up.

in vas bom prosila, da vstanete.

(Laughter)

(smeh)

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

Samo minuto bomo telovadili.

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

Gre za ukaz - odgovor, samo naredite in recite, kar vam ukažem,

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

in pazite, da ne udarite soseda, prav?

Music!

Glasba!

(Upbeat music)

(vedra glasba)

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

pet, šest, sedem, osem, desna, leva, desna, leva.

And I say, I am strong now.

Pravim: zdaj sem močen.

Let's hear you.

Naj vas slišim.

Audience: I am strong now.

Publika: Zdaj sem močen.

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

Wendy Suzuki: Dame, močna sem kot Wonder Woman.

Let's hear you!

Naj vas čujem!

Audience: I am Wonder Woman-strong.

Publika: Močna sem kot Wonder Woman.

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

WS: Nov gib - aperkat, desno in levo.

I am inspired now. You say it!

Zdaj imam navdih. Recite!

Audience: I am inspired now.

Publika: Zdaj imam navdih.

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

WS: Še zadnji gib - potegnite dol, desni in levo, desno in levo.

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

Pravim: zažigam! Recite še vi.

Audience: I am on fire now.

Publika: Zažigam.

WS: And done! OK, good job!

WS: In konec! Odlično!

(Applause)

(aplavz)

Thank you.

Hvala

I want to leave you with one last thought.

Rada bi vas zapustila z mislijo,

And that is, bringing exercise in your life

da vam bo vadba v vašem življenju

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

ne le nudila srečnejše, varnejše življenje danes,

but it will protect your brain from incurable diseases.

ampak bo zaščitila vaše možgane pred neozdravljivimi boleznimi.

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

In na ta način bo spremenila krivuljo vašega življenja

for the better.

na bolje.

Thank you very much.

Hvala lepa.

(Applause)

(aplavz)

Thank you.

Hvala.

(Applause)

(aplavz)