뷰티&헬스| 피부2018.08.18 02:56

The brain-changing benefits of exercise

 

Wendy Suzuki

 

 

https://youtu.be/BHY0FxzoKZE

 

 

 

웬디 스즈키(Wendy Suzuki): 뇌를 변화시키는 운동의 이점

 

https://tv.naver.com/v/3597215

 

 

 

The brain-changing benefits of exercise | Wendy Suzuki
https://youtu.be/BHY0FxzoKZE


<iframe width="854" height="480" src="https://www.youtube.com/embed/BHY0FxzoKZE" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

 


웬디 스즈키(Wendy Suzuki): 뇌를 변화시키는 운동의 이점

https://tv.naver.com/v/3597215

 

 

 

0:12

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


0:17

that would have an immediate, positive benefit for your brain


0:20

including your mood and your focus?


0:24

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


0:29

and protect your brain from different conditions


0:32

like depression, Alzheimer's disease or dementia.


0:36

Would you do it?


0:37

Yes!


0:39

I am talking about the powerful effects of physical activity.


0:43

Simply moving your body,


0:46

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


0:51

And that can last for the rest of your life.


0:54

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


0:56

about how I used my deep understanding of neuroscience,


1:01

as a professor of neuroscience,


1:02

to essentially do an experiment on myself


1:05

in which I discovered the science underlying


1:08

why exercise is the most transformative thing


1:12

that you can do for your brain today.


1:15

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


1:19

that is the thing in our head right now,


1:22

that is the most complex structure known to humankind.


1:27

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


1:29

and it's another to see it.


1:31

So here is a real preserved human brain.


1:34

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


1:38

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


1:42

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


1:49

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


1:53

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


1:56

and deep in the temporal lobe is a key structure


1:59

critical for your ability


2:01

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


2:05

And that structure is called the hippocampus.


2:08

So I've always been fascinated with the hippocampus.


2:12

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


2:17

say, your first kiss,


2:19

or the moment your first child was born,


2:23

can form a memory that has changed your brain,


2:26

that lasts an entire lifetime?


2:28

That's what I want to understand.


2:30

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


2:35

in the hippocampus


2:37

as subjects were forming new memories.


2:39

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


2:44

which is how neurons communicate with each other,


2:47

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


2:52

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


2:56

As a full professor of neural science,


2:58

I decided to completely switch my research program.


3:02

Because I encountered something that was so amazing,


3:07

with the potential to change so many lives


3:10

that I had to study it.


3:11

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


3:18

And I did it in a completely inadvertent way.


3:21

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


3:25

data was pouring in,


3:27

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


3:31

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


3:35

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


3:39

I noticed something.


3:41

I had no social life.


3:43

I spent too much time listening to those brain cells


3:46

in a dark room, by myself.


3:47

(Laughter)


3:48

I didn't move my body at all.


3:51

I had gained 25 pounds.


3:54

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


3:57

I was actually miserable.


3:58

And I shouldn't be miserable.


4:00

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


4:04

And I came back --


4:06

(Laughter)


4:07

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


4:10

And I came back with a mission.


4:12

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


4:14

on a river-rafting trip again."


4:16

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


4:18

And I focused my type-A personality


4:21

on going to all the exercise classes at the gym.


4:24

I tried everything.


4:26

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


4:30

and at first it was really hard.


4:32

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


4:37

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


4:41

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


4:44

Well, I started feeling stronger.


4:47

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


4:50

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


4:56

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


5:00

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


5:03

and a thought went through my mind


5:05

that had never gone through my mind before.


5:07

And that thought was,


5:09

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


5:13

And all the scientists --


5:14

(Laughter)


5:15

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


5:17

because grant-writing never goes well.


5:20

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


5:22

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


5:26

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


5:29

because I was able to focus and maintain my attention


5:33

for longer than I had before.


5:35

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


5:40

seemed to be better in me.


5:43

And that's when I put it together.


5:45

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


5:50

was changing my brain.


5:52

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


5:55

So as a curious neuroscientist,


5:56

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


6:00

about the effects of exercise on the brain.


6:02

And what I found was an exciting and a growing literature


6:06

that was essentially showing everything that I noticed in myself.


6:11

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


6:15

And the more I learned,


6:17

the more I realized how powerful exercise was.


6:21

Which eventually led me to the big decision


6:24

to completely shift my research focus.


6:28

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


6:33

I've come to the following conclusion:


6:36

that exercise is the most transformative thing


6:39

that you can do for your brain today


6:41

for the following three reasons.


6:43

Number one: it has immediate effects on your brain.


6:47

A single workout that you do


6:49

will immediately increase levels of neurotransmitters


6:53

like dopamine, serotonin and noradrenaline.


6:56

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


7:00

exactly what I was feeling.


7:01

My lab showed that a single workout


7:04

can improve your ability to shift and focus attention,


7:07

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


7:11

And finally, studies have shown


7:13

that a single workout will improve your reaction times


7:16

which basically means


7:18

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


7:21

that falls off the counter,


7:23

which is very, very important.


7:25

(Laughter)


7:26

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


7:30

What you have to do is do what I did,


7:32

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


7:36

to get the long-lasting effects.


7:38

And these effects are long-lasting


7:41

because exercise actually changes the brain's anatomy,


7:45

physiology and function.


7:48

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


7:52

The hippocampus --


7:53

or exercise actually produces brand new brain cells,


7:58

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


8:02

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


8:07

And that including in you and me.


8:10

Number two: the most common finding in neuroscience studies,


8:14

looking at effects of long-term exercise,


8:16

is improved attention function dependent on your prefrontal cortex.


8:21

You not only get better focus and attention,


8:23

but the volume of the hippocampus increases as well.


8:27

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


8:32

but those last for a long time.


8:33

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


8:39

But really, the most transformative thing that exercise will do


8:44

is its protective effects on your brain.


8:47

Here you can think about the brain like a muscle.


8:50

The more you're working out,


8:52

the bigger and stronger your hippocampus and prefrontal cortex gets.


8:57

Why is that important?


8:58

Because the prefrontal cortex and the hippocampus


9:01

are the two areas that are most susceptible to neurodegenerative diseases


9:07

and normal cognitive decline in aging.


9:10

So with increased exercise over your lifetime,


9:14

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


9:17

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


9:19

the strongest, biggest hippocampus and prefrontal cortex


9:22

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


9:27

You can think of exercise, therefore,


9:30

as a supercharged 401K for your brain, OK?


9:35

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


9:39

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


9:42

"That sounds so interesting, Wendy,


9:44

but I really will only want to know one thing.


9:47

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


9:51

I need to get all these changes."


9:53

(Laughter)


9:54

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


9:57

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


10:01

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


10:06

minimum 30 minutes an exercise session,


10:09

and you want to get aerobic exercise in.


10:12

That is, get your heart rate up.


10:14

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


10:16

to get a very expensive gym membership.


10:18

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


10:22

You see stairs -- take stairs.


10:24

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


10:29

that you were going to take at the gym.


10:31

So I've gone from memory pioneer


10:35

to exercise explorer.


10:37

From going into the innermost workings of the brain,


10:41

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


10:45

and my goal in my lab right now


10:48

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


10:51

three to four times a week, 30 minutes.


10:53

I want to understand the optimum exercise prescription


10:58

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


11:02

for your genetic background,


11:04

to maximize the effects of exercise today


11:08

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


11:13

for the rest of your life.


11:15

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


11:19

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


11:23

to ask you all to stand up.


11:25

(Laughter)


11:27

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


11:29

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


11:32

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


11:36

Music!


11:37

(Upbeat music)


11:38

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


11:43

And I say, I am strong now.


11:48

Let's hear you.


11:49

Audience: I am strong now.


11:52

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


11:56

Let's hear you!


11:57

Audience: I am Wonder Woman-strong.


12:00

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


12:02

I am inspired now. You say it!


12:06

Audience: I am inspired now.


12:10

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


12:14

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


12:18

Audience: I am on fire now.


12:22

WS: And done! OK, good job!


12:24

(Applause)


12:30

Thank you.


12:31

I want to leave you with one last thought.


12:34

And that is, bringing exercise in your life


12:37

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


12:42

but it will protect your brain from incurable diseases.


12:47

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


12:52

for the better.


12:53

Thank you very much.


12:55

(Applause)


12:58

Thank you.


12:59

(Applause)


 

 

 

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