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

譯者: Lilian Chiu 審譯者: Helen Chang

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

如果我告訴各位， 有件你們現在就可以做的事，

that would have an immediate, positive benefit for your brain

對你的大腦會立即產生正面的好處，

including your mood and your focus?

包括你的心情和專注都會受惠， 你會如何呢？

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

如果我告訴各位， 這事能持續很久的時間，

and protect your brain from different conditions

並保護你的大腦免於不同的病症，

like depression, Alzheimer's disease or dementia.

比如憂鬱、阿茲海默症， 或失智症的侵擾，你會如何？

Would you do it?

你們願意做這件事嗎？

Yes!

願意！

I am talking about the powerful effects of physical activity.

我談的是活動身體的強大效應。

Simply moving your body,

只要很單純地去動你的身體，

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

就能對你的大腦產生立即、 持久，且有保護作用的益處，

And that can last for the rest of your life.

且持續一生。

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

所以，今天我要跟各位說個故事，

about how I used my deep understanding of neuroscience,

這故事有關身為神經科學教授的我，

as a professor of neuroscience,

如何用我對於神經科學的深入了解，

to essentially do an experiment on myself

在我自己身上實驗，

in which I discovered the science underlying

從實驗中找到科學理由來說明，

why exercise is the most transformative thing

為什麼在現今你能做的 所有事情當中，

that you can do for your brain today.

運動最能改變你的大腦。

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

身為神經科學家， 我知道我們的大腦，

that is the thing in our head right now,

也就是在我們頭裡面的那個東西，

that is the most complex structure known to humankind.

是人類所知最複雜的結構。

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

但，談論大腦是一回事，

and it's another to see it.

看大腦又是另一回事了。

So here is a real preserved human brain.

這是一個真正保存起來的人類大腦。

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

它將會說明我們今天 要談到的兩個關鍵區域。

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

第一個是「前額葉皮質」， 就在你的額頭後面，

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

對決策、專注、注意力， 以及你的人格來說很重要。

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

第二個關鍵區域位在「顳葉」， 就在圖上的這裡。

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

你的大腦中有兩個顳葉，一右一左，

and deep in the temporal lobe is a key structure

顳葉的深處是個關鍵的結構，

critical for your ability

重要功能是讓你能夠

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

針對事實和事件來形成 並維持新的長期記憶。

And that structure is called the hippocampus.

那個結構就叫做「海馬迴」。

So I've always been fascinated with the hippocampus.

我一直很迷海馬迴。

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

怎麼有可能，一個短暫的事件，

say, your first kiss,

比如，你的初吻，

or the moment your first child was born,

或是你的第一個孩子出生的那一刻，

can form a memory that has changed your brain,

能夠形成一個記憶， 這記憶能改變你的大腦，

that lasts an entire lifetime?

且一生都不會忘記？

That's what I want to understand.

那是我想要了解的。

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

我想要記下受試者在形成記憶時，

in the hippocampus

海馬迴中的

as subjects were forming new memories.

每個腦細胞的活動。

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

並真的試圖破解那些 短暫的突升電流活動，

which is how neurons communicate with each other,

也就是神經元彼此溝通的方式，

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

那些短暫的突升怎麼讓我們 形成新記憶，或沒形成記憶？

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

但幾年前，我做了一件 在科學中被認為很不尋常的事。

As a full professor of neural science,

身為神經科學的正教授，

I decided to completely switch my research program.

我決定完全轉換我的研究計畫。

Because I encountered something that was so amazing,

因為我遇到了非常驚人的事，

with the potential to change so many lives

它有潛能可以改變許多人的生命，

that I had to study it.

我得要去研究它。

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

我發現且體驗到 運動有改變大腦的效應。

And I did it in a completely inadvertent way.

我完全是在無意間發現的。

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

其實當時我正處於所進行的 記憶研究工作的頂峰，

data was pouring in,

資料不斷地湧入，

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

在我的領域中，我開始因為 這項記憶研究而變得出名。

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

本來應該很順利。 在科學上的確很順利。

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

但當我從實驗室門探出頭，

I noticed something.

我注意到了某件事。

I had no social life.

我沒有社交生活。

I spent too much time listening to those brain cells

我花了太多時間， 獨自在黑暗的房間中

in a dark room, by myself.

傾聽那些腦細胞。

(Laughter)

（笑聲）

I didn't move my body at all.

我完全沒動我的身體。

I had gained 25 pounds.

我的體重增加了二十五磅。

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

而且，我花了很多年，才了解到

I was actually miserable.

我其實很悲慘。

And I shouldn't be miserable.

而我不應該如此悲慘。

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

我參加一趟泛舟之旅── 自己一個人，因為我沒有社交生活。

And I came back --

接著我回來了。

(Laughter)

（笑聲）

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

心想：「我的天， 我是那趟旅行中最弱的人。」

And I came back with a mission.

回來後我就有了一個使命。

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

我說：「我再也不要覺得自己是

on a river-rafting trip again."

泛舟之旅中最弱的人了。」

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

這就是我上健身房的動力來源。

And I focused my type-A personality

我把我的Ａ型人格專注在

on going to all the exercise classes at the gym.

去參加健身房中所有的運動課程。

I tried everything.

我什麼都嘗試了，

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

我去試了自由搏擊、 跳舞、瑜伽、階梯課程，

and at first it was really hard.

一開始真的很辛苦。

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

但我注意到，在我每回嘗試 會讓我滿身大汗的運動之後，

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

我的情緒和能量都會大大提升。

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

這就是為什麼我會 一直持續回到健身房。

Well, I started feeling stronger.

我開始感覺比較強壯了。

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

我開始感覺更好了， 我甚至把那二十五磅給減掉了。

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

現在，從我開始做日常鍛鍊 至今已有一年半多了，

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

我注意到一件事，它讓我 吃驚並吸引了我的注意。

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

我坐在桌前寫研究補助申請書，

and a thought went through my mind

腦中浮現一個想法，

that had never gone through my mind before.

那是我以前從來沒有想過的。

And that thought was,

那個想法就是：

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

「天，今天的研究補助 申請寫得真順利。」

And all the scientists --

所有的科學家──

(Laughter)

（笑聲）

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

是啊，當我那麼說時， 科學家都會笑出來，

because grant-writing never goes well.

因為寫補助申請從來就不會順利。

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

它真的很難搞，你總是要想破頭，

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

試圖提個能贏得百萬美元的想法。

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

但我發現，補助申請能寫得很順利，

because I was able to focus and maintain my attention

是因為我專注和維持注意力的時間，

for longer than I had before.

都比以前更長。

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

且我的長期記憶── 我的實驗室的研究主題──

seemed to be better in me.

似乎在我身上也變得更好。

And that's when I put it together.

就在那時，我把一切都連起來了。

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

也許，我加在生活中的那些運動

was changing my brain.

在改變我的大腦。

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

也許我在自己身上 做了實驗而不自知。

So as a curious neuroscientist,

身為好奇的神經科學家，

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

我去查研究文獻， 看看有沒有什麼已知資訊

about the effects of exercise on the brain.

與運動對大腦的效應有關。

And what I found was an exciting and a growing literature

我發現的文獻很讓人興奮， 且還在不斷增加中，

that was essentially showing everything that I noticed in myself.

基本上，文獻完全點出了 我在身上注意到的所有改變。

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

更好的心情、更高的能量、 更好的記憶、更佳的注意力。

And the more I learned,

我學得越多，

the more I realized how powerful exercise was.

我就越能了解運動有多強大。

Which eventually led me to the big decision

最終，這導致了我做出重大決定，

to completely shift my research focus.

完全轉變我的研究重心。

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

所以，在真正投入這個問題幾年後，

I've come to the following conclusion:

我得到了下列的結論：

that exercise is the most transformative thing

在現今你能做的所有事情當中，

that you can do for your brain today

運動最能改變你的大腦，

for the following three reasons.

理由是以下三個。

Number one: it has immediate effects on your brain.

第一：運動對你的大腦 有立即的效應。

A single workout that you do

你做的每一次運動，

will immediately increase levels of neurotransmitters

都會立即增加神經傳遞質的量，

like dopamine, serotonin and noradrenaline.

如多巴胺、血清素、正腎上腺素。

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

這會在你運動之後 馬上提升你的心情，

exactly what I was feeling.

那正是我的感受。

My lab showed that a single workout

我的實驗室顯示，單一次運動

can improve your ability to shift and focus attention,

就能改善你轉移和聚焦的能力，

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

而那專注的改善 會持續至少兩個小時。

And finally, studies have shown

最後，研究顯示，

that a single workout will improve your reaction times

單一次運動就會改善你的反應時間，

which basically means

基本上，那就表示

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

如果一杯星巴克咖啡從櫃台滑落，

that falls off the counter,

你能更快速接住它，

which is very, very important.

這點是非常非常重要的。

(Laughter)

（笑聲）

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

但這些立即的效應很短暫， 在運動剛結束時幫助你。

What you have to do is do what I did,

你們得要做我所做的，

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

也就是改變你的運動規律， 增加你的心肺功能，

to get the long-lasting effects.

才能得到持久的效應。

And these effects are long-lasting

這些效應之所以能持久，

because exercise actually changes the brain's anatomy,

是因為運動確實能改變大腦的結構、

physiology and function.

生理機能，以及功能。

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

我們從我最愛的 大腦區域海馬迴開始。

The hippocampus --

海馬迴──

or exercise actually produces brand new brain cells,

運動確實能製造出全新的腦細胞，

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

海馬迴中新的腦細胞能增加容積，

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

還能改善你的長期記憶。

And that including in you and me.

對你我皆是如此。

Number two: the most common finding in neuroscience studies,

第二：在神經科學研究中 最常見的研究發現，

looking at effects of long-term exercise,

在長期運動的效應這方面，

is improved attention function dependent on your prefrontal cortex.

就是改善注意力功能， 而這功能取決於你的前額葉皮質。

You not only get better focus and attention,

你不但會有更佳的專注和注意力，

but the volume of the hippocampus increases as well.

海馬迴的容量也會增加。

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

最後，你做運動會得到的 不只是心情上的立即效應，

but those last for a long time.

還會有長期的效應。

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

所以，你的好心情神經 傳遞質就能得持續增加。

But really, the most transformative thing that exercise will do

但其實，運動能帶來最大的轉變，

is its protective effects on your brain.

就是對大腦產生保護效應。

Here you can think about the brain like a muscle.

可以把大腦想成是肌肉。

The more you're working out,

你運動得越多，

the bigger and stronger your hippocampus and prefrontal cortex gets.

你的海馬迴和前額葉皮質 就會更大、更強壯。

Why is that important?

為什麼那很重要？

Because the prefrontal cortex and the hippocampus

因為前額葉皮質和海馬迴

are the two areas that are most susceptible to neurodegenerative diseases

這兩個區域最容易因 神經退化性疾病和老化

and normal cognitive decline in aging.

而使得正常認知退化。

So with increased exercise over your lifetime,

在你的一生中增加運動

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

並不能治癒失智症或阿茲海默症，

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

但能創造出

the strongest, biggest hippocampus and prefrontal cortex

最強壯、最大的海馬迴 和前額葉皮質，

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

所以這些疾病要更長的時間 才會對你產生實際的影響。

You can think of exercise, therefore,

因此，你可以把運動想成是

as a supercharged 401K for your brain, OK?

大腦的加強版 401K 退休福利計畫。

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

它還更好，因為它是免費的。

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

演說到這個時點，大家通常會說：

"That sounds so interesting, Wendy,

「溫蒂，那聽起來好有趣，

but I really will only want to know one thing.

但我其實只想知道一件事，

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

那就是只要告訴我 最少要做多少運動

I need to get all these changes."

才能得到所有這些改變。」

(Laughter)

（笑聲）

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

所以，我會告訴各位 這個問題的答案。

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

首先，好消息：你不用變成鐵人三項 運動員也可以得到這些效應。

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

經驗法則是，每週要運動三到四次，

minimum 30 minutes an exercise session,

每次運動至少要有三十分鐘，

and you want to get aerobic exercise in.

且你需要做一些有氧運動。

That is, get your heart rate up.

也就是要讓你的心跳升高。

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

好消息是你不需要去健身房

to get a very expensive gym membership.

付很貴的健身房會費。

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

在你健走的時候， 再額外多走一個街區。

You see stairs -- take stairs.

如果你看見有樓梯可走，走樓梯。

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

power-vacuuming 是很好的有氧課程選擇，

that you were going to take at the gym.

如果你到健身房運動的話。

So I've gone from memory pioneer

所以，我從記憶的先驅拓荒者，

to exercise explorer.

變成了運動探索者。

From going into the innermost workings of the brain,

從進入大腦最深處的運作活動，

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

變成試圖了解運動 如何能改善大腦功能，

and my goal in my lab right now

現在，我的實驗室的目標

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

是要超越我剛剛 跟各位說的經驗法則──

three to four times a week, 30 minutes.

每週三到四次，每次三十分鐘。

I want to understand the optimum exercise prescription

我想要了解最理想的 運動處方是什麼，

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

針對你，根據你的年齡、 你的健康程度、

for your genetic background,

你的基因背景，

to maximize the effects of exercise today

來把今天的運動效應給最大化，

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

同時把改善及保護 你的大腦做到最好，

for the rest of your life.

讓你一生都能受益。

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

但，「談」運動是一回事， 「做」運動是另一回事。

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

所以，我要實行我身為 認證運動指導員的權力，

to ask you all to stand up.

請各位都站起來。

(Laughter)

（笑聲）

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

我們只運動一分鐘。

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

它類似「呼喊和回應」， 只要做我做的動作，說我說的話，

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

然後小心不要打到旁邊的人，好嗎？

Music!

音樂！

(Upbeat music)

（快樂的音樂）

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

五、六、七、八，右、左、右、左。

And I say, I am strong now.

我說，我現在很強壯。

Let's hear you.

換你們說。

Audience: I am strong now.

觀眾：我現在很強壯。

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

溫蒂鈴木：女士們， 我是神力女超人── 強壯。

Let's hear you!

換你們說！

Audience: I am Wonder Woman-strong.

觀眾：我是神力女超人── 強壯。

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

溫蒂：新動作── 上勾拳，右、左。

I am inspired now. You say it!

我現在受到鼓舞。換你們說！

Audience: I am inspired now.

觀眾：我現在受到鼓舞。

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

溫蒂：最後一個動作── 拉下來，右、左、右、左。

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

我說，我現在如火燃燒！換你們說。

Audience: I am on fire now.

觀眾：我現在如火燃燒。

WS: And done! OK, good job!

溫蒂：完成！好，做得好！

(Applause)

（掌聲）

Thank you.

謝謝。

I want to leave you with one last thought.

最後我想留給各位一個想法，

And that is, bringing exercise in your life

就是把運動帶入你的生活

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

不僅讓你今天更快樂、更受保護，

but it will protect your brain from incurable diseases.

還能保護你的大腦， 不受無法治癒的疾病所侵害。

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

這麼一來就能改變你人生的軌道，

for the better.

朝著更好的方向。

Thank you very much.

非常謝謝。

(Applause)

（掌聲）

Thank you.

謝謝。

(Applause)

（掌聲）