TEDWomen 2017
Wendy Suzuki: The brain-changing benefits of exercise
Wendy Suzuki: Koristi vadbe, ki spreminjajo možgane
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Kaj lahko storite še danes, da bo najbolj spremenilo vaše možgane? Gibanje, pravi nevroznanstvenica Wendy Suzuki. Navdušite se za obisk telovadnice, medtem ko Suzukijeva podaja znanstveno razlago, kako telovadba vzpodbuja naše razpoloženje in spomin ter ščiti možgane pred nevrodegenerativnimi boleznimi, kot je alzheimerjeva.
Wendy Suzuki - Neuroscientist, author
Wendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain. Full bio
Wendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain. Full bio
Double-click the English transcript below to play the video.
00:12
What if I told you there was something
that you can do right now
that you can do right now
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Kaj če vam povem, da je nekaj,
kar lahko storite prav zdaj,
kar lahko storite prav zdaj,
00:17
that would have an immediate,
positive benefit for your brain
positive benefit for your brain
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kar bo imelo takojšen
pozitiven učinek na vaše možgane,
pozitiven učinek na vaše možgane,
00:20
including your mood and your focus?
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vključno z vašim razpoloženjem
in pozornostjo?
in pozornostjo?
00:24
And what if I told you that same thing
could actually last a long time
could actually last a long time
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In kaj če vam povem, da bo
ta stvar trajala dolgo časa
ta stvar trajala dolgo časa
00:29
and protect your brain
from different conditions
from different conditions
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in ščitila vaše možgane
pred različnimi boleznimi,
pred različnimi boleznimi,
00:32
like depression,
Alzheimer's disease or dementia.
Alzheimer's disease or dementia.
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na primer depresijo,
alzheimerjevo boleznijo ali demenco?
alzheimerjevo boleznijo ali demenco?
00:36
Would you do it?
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Bi to naredili?
00:37
Yes!
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Da!
00:39
I am talking about the powerful effects
of physical activity.
of physical activity.
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Govorim o mogočnih učinkih
fizične aktivnosti.
fizične aktivnosti.
00:43
Simply moving your body,
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Zgolj premikanje telesa
00:46
has immediate, long-lasting
and protective benefits for your brain.
and protective benefits for your brain.
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ima takojšnjo, dolgotrajno
in varovalno korist za vaše možgane,
in varovalno korist za vaše možgane,
00:51
And that can last
for the rest of your life.
for the rest of your life.
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ki lahko traja do konca vašega življenja.
00:54
So what I want to do today
is tell you a story
is tell you a story
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Tako bi vam danes rada povedala zgodbo
00:56
about how I used my deep
understanding of neuroscience,
understanding of neuroscience,
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o tem, kako sem uporabila svoje
globoko razumevanje nevroznanosti -
globoko razumevanje nevroznanosti -
01:01
as a professor of neuroscience,
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kot profesorica nevroznanosti -
01:02
to essentially do an experiment on myself
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da sem v bistvu eksperimentirala na sebi
01:05
in which I discovered
the science underlying
the science underlying
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ter odkrila znanost, ki je osnova,
01:08
why exercise
is the most transformative thing
is the most transformative thing
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zakaj je gibanje stvar,
ki najbolj spremeni možgane
ki najbolj spremeni možgane
01:12
that you can do for your brain today.
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in ki se je lahko lotite danes.
01:15
Now, as a neuroscientist,
I know that our brains,
I know that our brains,
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Kot nevroznanstvenica vem,
da so naši možgani,
da so naši možgani,
01:19
that is the thing in our head right now,
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to je stvar v naši glavi,
01:22
that is the most complex structure
known to humankind.
known to humankind.
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najbolj kompleksna struktura,
ki jo pozna človeštvo.
ki jo pozna človeštvo.
01:27
But it's one thing
to talk about the brain,
to talk about the brain,
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A eno je govoriti o možganih,
01:29
and it's another to see it.
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drugo pa je videti jih.
01:31
So here is a real preserved human brain.
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Tole so pravi shranjeni človeški možgani.
01:34
And it's going to illustrate two key areas
that we are going to talk about today.
that we are going to talk about today.
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Ilustrirali bodo dve ključni področji,
o katerih bomo danes govorili.
o katerih bomo danes govorili.
01:38
The first is the prefrontal cortex,
right behind your forehead,
right behind your forehead,
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Prvo je prefrontalna skorja
takoj za čelom,
takoj za čelom,
01:42
critical for things like decision-making,
focus, attention and your personality.
focus, attention and your personality.
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nujna za stvari, kot so odločanje,
osredotočanje, pozornost in vaša osebnost.
osredotočanje, pozornost in vaša osebnost.
01:49
The second key area is located
in the temporal lobe, shown right here.
in the temporal lobe, shown right here.
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Drugo ključno področje se nahaja
na senčnem režnju, ki ga vidite tukaj.
na senčnem režnju, ki ga vidite tukaj.
01:53
You have two temporal lobes in your brain,
the right and the left,
the right and the left,
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V možganih imate dva senčna režnja,
desnega in levega,
desnega in levega,
01:56
and deep in the temporal lobe
is a key structure
is a key structure
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in globoko v senčnem režnju
je ključna struktura,
je ključna struktura,
01:59
critical for your ability
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nujna za vašo sposobnost
02:01
to form and retain new long-term
memories for facts and events.
memories for facts and events.
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formiranja in zadrževanja
dolgoročnih spominov in dogodkov.
dolgoročnih spominov in dogodkov.
02:05
And that structure
is called the hippocampus.
is called the hippocampus.
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In ta struktura se imenuje hipokampus.
02:08
So I've always been fascinated
with the hippocampus.
with the hippocampus.
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Hipokampus me je vedno fasciniral.
02:12
How could it be that an event
that lasts just a moment,
that lasts just a moment,
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Kako je mogoče, da dogodek,
ki traja le trenutek,
ki traja le trenutek,
02:17
say, your first kiss,
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recimo vaš prvi poljub
02:19
or the moment your first child was born,
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ali trenutek, ko se je rodil
vaš prvi otrok,
vaš prvi otrok,
02:23
can form a memory
that has changed your brain,
that has changed your brain,
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lahko tvori spomin,
ki je spremenil vaše možgane,
ki je spremenil vaše možgane,
02:26
that lasts an entire lifetime?
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da traja celo življenje?
02:28
That's what I want to understand.
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To sem želela razumeti.
02:30
I wanted to start and record
the activity of individual brain cells
the activity of individual brain cells
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Želela sem posneti aktivnost
posamičnih možganskih celic
posamičnih možganskih celic
02:35
in the hippocampus
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v hipokampusu,
02:37
as subjects were forming new memories.
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ko poskusne osebe tvorijo nove spomine.
02:39
And essentially try and decode how
those brief bursts of electrical activity,
those brief bursts of electrical activity,
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In zlasti poskusiti in dekodirati, kako
so ti bežni izbruhi električne aktivnosti,
so ti bežni izbruhi električne aktivnosti,
02:44
which is how neurons
communicate with each other,
communicate with each other,
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ki je način komunikacije med nevroni,
02:47
how those brief bursts either allowed us
to form a new memory, or did not.
to form a new memory, or did not.
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kako nam tisti bežni izbruhi energije
dovolijo, da tvorimo nov spomin ali ne.
dovolijo, da tvorimo nov spomin ali ne.
02:52
But a few years ago,
I did something very unusual in science.
I did something very unusual in science.
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A pred nekaj leti sem v znanosti naredila
nekaj zelo nenavadnega.
nekaj zelo nenavadnega.
02:56
As a full professor of neural science,
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Kot redni profesor nevroznanosti
02:58
I decided to completely switch
my research program.
my research program.
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sem se odločila popolnoma
zamenjati svoj raziskovalni program.
zamenjati svoj raziskovalni program.
03:02
Because I encountered something
that was so amazing,
that was so amazing,
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Ker sem naletela na nekaj tako izjemnega
03:07
with the potential to change so many lives
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s potencialom, da spremeni
toliko življenj,
toliko življenj,
03:10
that I had to study it.
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da sem to morala preučiti.
03:11
I discovered and I experienced
the brain-changing effects of exercise.
the brain-changing effects of exercise.
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Odkrila in izkusila sem vplive
telesne vadbe, ki spreminjajo možgane.
telesne vadbe, ki spreminjajo možgane.
03:18
And I did it in a completely
inadvertent way.
inadvertent way.
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In to sem storila popolnoma nenamerno.
03:21
I was actually at the height
of all the memory work that I was doing --
of all the memory work that I was doing --
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V bistvu sem bila na vrhuncu spominskega
dela, s katerim sem se ukvarjala,
dela, s katerim sem se ukvarjala,
03:25
data was pouring in,
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podatki so dotekali,
03:27
I was becoming known in my field
for all of this memory work.
for all of this memory work.
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postajala sem znana na svojem
področju po vsem tem spominskem delu.
področju po vsem tem spominskem delu.
03:31
And it should have been going great.
It was, scientifically.
It was, scientifically.
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In moralo bi iti krasno.
In znanstveno gledano tudi je.
In znanstveno gledano tudi je.
03:35
But when I stuck my head
out of my lab door,
out of my lab door,
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A ko sem pokukala
izza vrat svojega laboratorija,
izza vrat svojega laboratorija,
03:39
I noticed something.
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sem nekaj opazila.
03:41
I had no social life.
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Nisem imela družabnega življenja.
03:43
I spent too much time
listening to those brain cells
listening to those brain cells
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Toliko časa sem preživela ob poslušanju
tistih možganskih celic
tistih možganskih celic
03:46
in a dark room, by myself.
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v temnici, sama.
03:47
(Laughter)
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(smeh)
03:48
I didn't move my body at all.
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Svojega telesa sploh nisem premikala.
03:51
I had gained 25 pounds.
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Zredila sem se za skoraj 12 kg.
03:54
And actually, it took me
many years to realize it,
many years to realize it,
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Mnogo let sem potrebovala,
da sem se zavedla,
da sem se zavedla,
03:57
I was actually miserable.
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da sem bila v bistvu nesrečna.
03:58
And I shouldn't be miserable.
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Pa ne bi smela biti.
04:00
And I went on a river-rafting trip --
by myself, because I had no social life.
by myself, because I had no social life.
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Pa sem šla na rafting, sama,
ker nisem imela družabnega življenja.
ker nisem imela družabnega življenja.
04:04
And I came back --
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In vrnila sem se ...
04:06
(Laughter)
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(smeh)
04:07
thinking, "Oh, my God,
I was the weakest person on that trip."
I was the weakest person on that trip."
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... in si mislila: "O moj bog, bila sem
najšibkejša na tem izletu."
najšibkejša na tem izletu."
04:10
And I came back with a mission.
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In vrnila sem se s ciljem.
Rekla sem: "Nikoli več se ne
bom počutila kot najšibkejša
bom počutila kot najšibkejša
04:12
I said, "I'm never going to feel
like the weakest person
like the weakest person
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04:14
on a river-rafting trip again."
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oseba na raftingu."
04:16
And that's what made me go to the gym.
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In zato sem šla v fitnes
04:18
And I focused my type-A personality
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in osredotočila svojo osebnost tipa A
04:21
on going to all the exercise
classes at the gym.
classes at the gym.
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na to, da bom šla
na vse ure vadbe v fitnesu.
na vse ure vadbe v fitnesu.
04:24
I tried everything.
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Vse sem poskusila.
04:26
I went to kickbox,
dance, yoga, step class,
dance, yoga, step class,
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Šla sem na kickboks, ples, jogo, step
04:30
and at first it was really hard.
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in na začetku mi je bilo zelo težko.
04:32
But what I noticed is that after every
sweat-inducing workout that I tried,
sweat-inducing workout that I tried,
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A opazila sem, da sem se
po vsakem preznojenem treningu
po vsakem preznojenem treningu
04:37
I had this great mood boost
and this great energy boost.
and this great energy boost.
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čudovito počutila in imela
ogromno energije.
ogromno energije.
04:41
And that's what kept me
going back to the gym.
going back to the gym.
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In zaradi tega sem še naprej
hodila v telovadnico.
hodila v telovadnico.
04:44
Well, I started feeling stronger.
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No, začela sem se počutiti močnejšo.
04:47
I started feeling better,
I even lost that 25 pounds.
I even lost that 25 pounds.
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Začela sem se počutiti bolje,
celo izgubila sem tistih 12 kg.
celo izgubila sem tistih 12 kg.
04:50
And now, fast-forward a year and a half
into this regular exercise program
into this regular exercise program
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In zdaj prevrtimo naprej leto in pol.
V tem rednem programu vadbe
V tem rednem programu vadbe
04:56
and I noticed something that really
made me sit up and take notice.
made me sit up and take notice.
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sem opazila nekaj, zaradi česar
sem se res zamislila.
sem se res zamislila.
05:00
I was sitting at my desk,
writing a research grant,
writing a research grant,
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Sedela sem za mizo
in pisala donacijo raziskovalcem
in pisala donacijo raziskovalcem
05:03
and a thought went through my mind
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in prešinilo me je nekaj,
05:05
that had never gone
through my mind before.
through my mind before.
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o čemer nisem še nikoli razmišljala.
05:07
And that thought was,
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In to je bilo:
05:09
"Gee, grant-writing is going well today."
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"Jej, pisanje donacij mi pa danes
gre dobro od rok."
gre dobro od rok."
05:13
And all the scientists --
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In vsi znanstveniki ...
05:14
(Laughter)
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(smeh)
05:15
yeah, all the scientists
always laugh when I say that,
always laugh when I say that,
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ja, vsi znanstveniki se vedno
smejijo, ko to rečem,
smejijo, ko to rečem,
05:17
because grant-writing never goes well.
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ker nam pisanje donacij nikoli ne gre.
05:20
It is so hard; you're always
pulling your hair out,
pulling your hair out,
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Težko je, vedno si puliš lase
05:22
trying to come up with that
million-dollar-winning idea.
million-dollar-winning idea.
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in poskušaš najti tisto idejo,
ki ti bo prinesla milijon dolarjev.
ki ti bo prinesla milijon dolarjev.
05:26
But I realized that
the grant-writing was going well,
the grant-writing was going well,
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A zavedla sem se, da pisanje
donacije poteka dobro,
donacije poteka dobro,
05:29
because I was able
to focus and maintain my attention
to focus and maintain my attention
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ker sem se lahko osredotočila
in vzdrževala svojo pozornost
in vzdrževala svojo pozornost
05:33
for longer than I had before.
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dlje kot kdaj prej.
05:35
And my long-term memory --
what I was studying in my own lab --
what I was studying in my own lab --
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In moj dolgoročni spomin, to,
kar se preučevala v svojem laboratoriju,
kar se preučevala v svojem laboratoriju,
05:40
seemed to be better in me.
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se mi je zdel boljši.
05:43
And that's when I put it together.
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In takrat sem seštela dva in dva.
05:45
Maybe all that exercise
that I had included and added to my life
that I had included and added to my life
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Mogoče vse gibanje, ki sem ga
vključila in dodala v svoje življenje,
vključila in dodala v svoje življenje,
05:50
was changing my brain.
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spreminja moje možgane.
05:52
Maybe I did an experiment on myself
without even knowing it.
without even knowing it.
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Mogoče sem eksperimentirala
na sebi, ne da bi sploh vedela.
na sebi, ne da bi sploh vedela.
05:55
So as a curious neuroscientist,
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Kot radovedna znanstvenica sem
05:56
I went to the literature to see
what I could find about what we knew
what I could find about what we knew
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poiskala literaturo, da bi videla,
kaj lahko najdem o tem, kar vemo
kaj lahko najdem o tem, kar vemo
06:00
about the effects
of exercise on the brain.
of exercise on the brain.
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o vplivih gibanja na možgane.
06:02
And what I found was an exciting
and a growing literature
and a growing literature
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In našla sem vznemirljivo
literaturo, ki je je vedno več,
literaturo, ki je je vedno več,
06:06
that was essentially showing everything
that I noticed in myself.
that I noticed in myself.
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ki mi je zlasti pokazala vse,
kar sem opazila sama.
kar sem opazila sama.
06:11
Better mood, better energy,
better memory, better attention.
better memory, better attention.
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Boljše razpoloženje, več energije,
boljši spomin, večja pozornost.
boljši spomin, večja pozornost.
06:15
And the more I learned,
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In bolj ko sem se učila,
06:17
the more I realized
how powerful exercise was.
how powerful exercise was.
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bolj sem ugotavljala,
kakšno moč ima gibanje.
kakšno moč ima gibanje.
06:21
Which eventually
led me to the big decision
led me to the big decision
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To me je na koncu pripeljalo
do velike odločitve,
do velike odločitve,
06:24
to completely shift my research focus.
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da popolnoma spremenim
svoj raziskovalni fokus.
svoj raziskovalni fokus.
06:28
And so now, after several years
of really focusing on this question,
of really focusing on this question,
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Tako sem zdaj po nekaj letih, ko sem
se res osredotočala na to vprašanje,
se res osredotočala na to vprašanje,
06:33
I've come to the following conclusion:
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prišla do naslednjih zaključkov:
06:36
that exercise is
the most transformative thing
the most transformative thing
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da je gibanje stvar,
ki najbolj spreminja možgane
ki najbolj spreminja možgane
06:39
that you can do for your brain today
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ki jo lahko storite danes,
06:41
for the following three reasons.
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in to iz naslednjih treh razlogov.
06:43
Number one: it has
immediate effects on your brain.
immediate effects on your brain.
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Prvič: ima takojšen učinek na možgane.
06:47
A single workout that you do
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En sam trening
06:49
will immediately increase
levels of neurotransmitters
levels of neurotransmitters
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bo takoj povečal
stopnje živčnih prenašalcev,
stopnje živčnih prenašalcev,
06:53
like dopamine, serotonin
and noradrenaline.
and noradrenaline.
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kot so dopamin, serotonin in noradrenalin.
06:56
That is going to increase your mood
right after that workout,
right after that workout,
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To bo izboljšalo vaše
razpoloženje takoj po treningu,
razpoloženje takoj po treningu,
07:00
exactly what I was feeling.
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prav to, kar sem občutila sama.
07:01
My lab showed, that a single workout
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Moj laboratorij je pokazal,
da lahko vsak trening
da lahko vsak trening
07:04
can improve your ability
to shift and focus attention,
to shift and focus attention,
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izboljša vašo sposobnosti
preusmeritve pozornosti in osredotočanja
preusmeritve pozornosti in osredotočanja
07:07
and that focus improvement
will last for at least two hours.
will last for at least two hours.
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ter da bo izboljšanje osredotočanja
trajalo vsaj dve uri.
trajalo vsaj dve uri.
07:11
And finally, studies have shown
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In nazadnje so študije pokazale,
07:13
that a single workout
will improve your reaction times
will improve your reaction times
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da bo vsaka vadba izboljšala
vaš reakcijski čas,
vaš reakcijski čas,
07:16
which basically means
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kar v bistvu pomeni,
07:18
that you are going to be faster
at catching that cup of Starbucks
at catching that cup of Starbucks
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da boste hitreje ujeli tisto
skodelico Starbucks kave,
skodelico Starbucks kave,
07:21
that falls off the counter,
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ki bo padla s pulta,
07:23
which is very, very important.
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kar je zelo, zelo pomembno.
07:25
(Laughter)
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(smeh)
07:26
But these immediate effects are transient,
they help you right after.
they help you right after.
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A ti takojšnji učinki so začasni,
pomagajo vam takoj po vadbi.
pomagajo vam takoj po vadbi.
07:30
What you have to do is do what I did,
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Storiti morate to, kar sem sama,
07:32
that is change your exercise regime,
increase your cardiorespiratory function,
increase your cardiorespiratory function,
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to je spreminjati svoj vadbeni program
in povečati kardiorespiratorno funkcijo,
in povečati kardiorespiratorno funkcijo,
07:36
to get the long-lasting effects.
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da boste videli dolgoročne učinke.
07:38
And these effects are long-lasting
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In ti učinki so dolgoročni,
07:41
because exercise actually
changes the brain's anatomy,
changes the brain's anatomy,
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ker vadba dejansko spremeni anatomijo,
07:45
physiology and function.
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fiziologijo in delovanje možganov.
07:48
Let's start with my favorite
brain area, the hippocampus.
brain area, the hippocampus.
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Pa začnimo z mojim najljubšim področjem
možganov, s hipokampusom.
možganov, s hipokampusom.
07:52
The hippocampus --
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Hipokampus
07:53
or exercise actually
produces brand new brain cells,
produces brand new brain cells,
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ali dejansko vadba tvori
popolnoma nove možganske celice,
popolnoma nove možganske celice,
07:58
new brain cells in the hippocampus,
that actually increase its volume,
that actually increase its volume,
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nove možganske celice v hipokampusu,
ki povečajo njegovo prostornino,
ki povečajo njegovo prostornino,
08:02
as well as improve
your long-term memory, OK?
your long-term memory, OK?
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pa tudi izboljšajo dolgoročni spomin.
08:07
And that including in you and me.
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In to pri vas in pri meni.
08:10
Number two: the most common finding
in neuroscience studies,
in neuroscience studies,
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Drugič: najbolj pogosto odkritje
v študijah nevroznanosti
v študijah nevroznanosti
08:14
looking at effects of long-term exercise,
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o vplivu dolgoročne vadbe
08:16
is improved attention function
dependent or your prefrontal cortex.
dependent or your prefrontal cortex.
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je izboljšana funkcija pozornosti,
pogojena z vašo prefrontalno skorjo.
pogojena z vašo prefrontalno skorjo.
08:21
You not only get
better focus and attention,
better focus and attention,
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Ne le da dobite boljšo osredotočenost in
pozornost,
pozornost,
08:23
but the volume of the hippocampus
increases as well.
increases as well.
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ampak se tudi poveča volumen hipokampusa.
08:27
And finally, you not only get
immediate effects of mood with exercise
immediate effects of mood with exercise
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In končno, ne le da vadba takoj vpliva
na vaše razpoloženje,
na vaše razpoloženje,
08:32
but those last for a long time.
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ampak tudi dolgo traja.
08:33
So you get long-lasting increases
in those good mood neurotransmitters.
in those good mood neurotransmitters.
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Tako se dolgoročno povečajo
dobri razpoloženjski živčni prenašalci.
dobri razpoloženjski živčni prenašalci.
08:39
But really, the most transformative thing
that exercise will do
that exercise will do
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A v resnici je največja sprememba,
ki jo prinese vadba,
ki jo prinese vadba,
08:44
is its protective effects on your brain.
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njen zaščitni vpliv na možgane.
08:47
Here you can think
about the brain like a muscle.
about the brain like a muscle.
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Na možgane lahko gledate kot na mišico.
08:50
The more you're working out,
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Bolj ko delata,
08:52
the bigger and stronger your hippocampus
and prefrontal cortex gets.
and prefrontal cortex gets.
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večja in močnejša postaneta
hipokampus in prefrontalna skorja.
hipokampus in prefrontalna skorja.
08:57
Why is that important?
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Zakaj je to pomembno?
08:58
Because the prefrontal cortex
and the hippocampus
and the hippocampus
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Ker sta prefrontalna skorja in hipokampus
09:01
are the two areas that are most
susceptible to neurodegenerative diseases
susceptible to neurodegenerative diseases
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dve področji, ki sta najbolj dovzetni
za nevrodegenerativne bolezni
za nevrodegenerativne bolezni
09:07
and normal cognitive decline in aging.
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in normalni kognitivni upad s staranjem.
09:10
So with increased exercise
over your lifetime,
over your lifetime,
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Z več vadbe v svojem življenju
09:14
you're not going to cure
dementia or Alzheimer's disease,
dementia or Alzheimer's disease,
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sicer ne boste ozdravili demence
ali alzheimerjeve bolezni,
ali alzheimerjeve bolezni,
09:17
but what you're going to do
is you're going to create
is you're going to create
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boste pa ustvarili
najmočnejši, največji hipokampus
in predfrontalno skorjo,
in predfrontalno skorjo,
09:19
the strongest, biggest hippocampus
and prefrontal cortex
and prefrontal cortex
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09:22
so it takes longer for these diseases
to actually have an effect.
to actually have an effect.
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tako da bo trajalo dlje, da bodo
bolezni dejansko vplivale nanju.
bolezni dejansko vplivale nanju.
09:27
You can think of exercise, therefore,
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Zato lahko na vadbo gledate
09:30
as a supercharged 401K for your brain, OK?
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kot na super pokojninski fond
za svoje možgane, prav?
za svoje možgane, prav?
09:35
And it's even better, because it's free.
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In še boljši je, ker je zastonj.
09:39
So this is the point in the talk
where everybody says,
where everybody says,
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To je torej poanta v pogovoru,
ko vsi rečejo:
ko vsi rečejo:
09:42
"That sounds so interesting, Wendy,
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"To zveni zanimivo, Wendy,
09:44
but I really will only
want to know one thing.
want to know one thing.
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ampak zares me zanima samo eno.
09:47
And that is, just tell me
the minimum amount of exercise
the minimum amount of exercise
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In to je: samo povej mi minimalno
količino vadbe,
količino vadbe,
09:51
I need to get all these changes."
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ki jo potrebujem za te spremembe."
09:53
(Laughter)
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(smeh)
09:54
And so I'm going to tell you
the answer to that question.
the answer to that question.
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Zato bom odgovorila na to vprašanje.
09:57
First, good news: you don't have to become
a triathlete to get these effects.
a triathlete to get these effects.
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Najprej dobra novica: ni vam treba
postati triatlonec, da boste dosegli te učinke.
postati triatlonec, da boste dosegli te učinke.
10:01
The rule of thumb is you want to get
three to four times a week exercise
three to four times a week exercise
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Smernica je, da vadite
tri do štirikrat tedensko,
tri do štirikrat tedensko,
10:06
minimum 30 minutes an exercise session,
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minimalno 30 minut na vadbo,
10:09
and you want to get aerobic exercise in.
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in da vključite aerobne vaje.
10:12
That is, get your heart rate up.
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To pomeni, da se vam poveča srčni utrip.
10:14
And the good news is,
you don't have to go to the gym
you don't have to go to the gym
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In dobra novica je,
da vam ni treba v fitnes
da vam ni treba v fitnes
10:16
to get a very expensive gym membership.
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po zelo drago članarino.
10:18
Add an extra walk around the block
in your power walk.
in your power walk.
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K svoji hitri hoji dodajte še en
krog okoli bloka.
krog okoli bloka.
10:22
You see stairs -- take stairs.
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Ko vidite stopnice, pojdite po njih.
10:24
And power-vacuuming can be as good
as the aerobics class
as the aerobics class
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Divje sesanje je lahko prav tako dobra
aerobna vaja
aerobna vaja
10:29
that you were going to take at the gym.
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kot tista v fitnesu.
10:31
So I've gone from memory pioneer
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Tako sem prišla od spominske pionirke
10:35
to exercise explorer.
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do raziskovalke vadbe.
10:37
From going into the innermost
workings of the brain,
workings of the brain,
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Od poglobitve v najgloblje
delovanje možganov
delovanje možganov
10:41
to trying to understand how exercise
can improve our brain function,
can improve our brain function,
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do poskušanja razumeti, kako lahko
vadba izboljša delovanje možganov.
vadba izboljša delovanje možganov.
10:45
and my goal in my lab right now
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Moj trenutni cilj v mojem laboratoriju je
10:48
is to go beyond that rule of thumb
that I just gave you --
that I just gave you --
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iti naprej od smernice, ki sem
vam jo pravkar dala,
vam jo pravkar dala,
10:51
three to four times a week, 30 minutes.
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tri do štirikrat tedensko po 30 minut.
10:53
I want to understand
the optimum exercise prescription
the optimum exercise prescription
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Želim razumeti, kakšna je
optimalna količina vadbe
optimalna količina vadbe
10:58
for you, at your age,
at your fitness level,
at your fitness level,
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za vas, pri vaši starosti,
v vaši športni formi,
v vaši športni formi,
11:02
for your genetic background,
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za vaše genetsko ozadje,
11:04
to maximize the effects of exercise today
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da bi maksimizirala učinek vadbe danes
11:08
and also to improve your brain
and protect your brain the best
and protect your brain the best
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in tudi izboljšala vaše možgane
ter jih najbolje zaščitila
ter jih najbolje zaščitila
11:13
for the rest of your life.
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do konca življenja.
11:15
But it's one thing to talk about exercise,
and it's another to do it.
and it's another to do it.
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A eno je govoriti o vadbi,
drugo pa se je ukvarjati z njo.
drugo pa se je ukvarjati z njo.
11:19
So I'm going to invoke my power
as a certified exercise instructor,
as a certified exercise instructor,
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Zato se bom sklicevala na svojo moč
kot certificirana inštruktorica vadbe
kot certificirana inštruktorica vadbe
11:23
to ask you all to stand up.
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in vas bom prosila, da vstanete.
11:25
(Laughter)
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(smeh)
11:27
We're going to do
just one minute of exercise.
just one minute of exercise.
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Samo minuto bomo telovadili.
11:29
It's call-and-response,
just do what I do, say what I say,
just do what I do, say what I say,
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Gre za ukaz - odgovor, samo
naredite in recite, kar vam ukažem,
naredite in recite, kar vam ukažem,
11:32
and make sure you don't punch
your neighbor, OK?
your neighbor, OK?
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in pazite, da ne udarite soseda, prav?
11:36
Music!
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Glasba!
11:37
(Upbeat music)
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(vedra glasba)
11:38
Five, six, seven, eight,
it's right, left, right, left.
it's right, left, right, left.
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pet, šest, sedem, osem,
desna, leva, desna, leva.
desna, leva, desna, leva.
11:43
And I say, I am strong now.
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Pravim: zdaj sem močen.
11:48
Let's hear you.
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Naj vas slišim.
11:49
Audience: I am strong now.
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Publika: Zdaj sem močen.
11:52
Wendy Suzuki: Ladies,
I am Wonder Woman-strong.
I am Wonder Woman-strong.
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Wendy Suzuki: Dame, močna sem kot
Wonder Woman.
Wonder Woman.
11:56
Let's hear you!
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Naj vas čujem!
11:57
Audience: I am Wonder Woman-strong.
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Publika: Močna sem kot Wonder Woman.
12:00
WS: New move -- uppercut, right and left.
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WS: Nov gib - aperkat, desno in levo.
12:02
I am inspired now. You say it!
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Zdaj imam navdih. Recite!
12:06
Audience: I am inspired now.
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Publika: Zdaj imam navdih.
12:10
WS: Last move -- pull it down,
right and left, right and left.
right and left, right and left.
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WS: Še zadnji gib - potegnite dol,
desni in levo, desno in levo.
desni in levo, desno in levo.
12:14
I say, I am on fire now! You say it.
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Pravim: zažigam! Recite še vi.
12:18
Audience: I am on fire now.
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Publika: Zažigam.
12:22
WS: And done! OK, good job!
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WS: In konec! Odlično!
12:24
(Applause)
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(aplavz)
12:30
Thank you.
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Hvala
12:31
I want to leave you with one last thought.
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Rada bi vas zapustila z mislijo,
12:34
And that is, bringing
exercise in your life
exercise in your life
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da vam bo vadba v vašem življenju
12:37
will not only give you
a happier, more protective life today,
a happier, more protective life today,
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ne le nudila srečnejše, varnejše
življenje danes,
življenje danes,
12:42
but it will protect your brain
from incurable diseases.
from incurable diseases.
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ampak bo zaščitila vaše možgane
pred neozdravljivimi boleznimi.
pred neozdravljivimi boleznimi.
12:47
And in this way it will change
the trajectory of your life
the trajectory of your life
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In na ta način bo spremenila
krivuljo vašega življenja
krivuljo vašega življenja
12:52
for the better.
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na bolje.
12:53
Thank you very much.
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Hvala lepa.
12:55
(Applause)
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(aplavz)
12:58
Thank you.
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Hvala.
12:59
(Applause)
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(aplavz)
ABOUT THE SPEAKER
Wendy Suzuki - Neuroscientist, authorWendy Suzuki is researching the science behind the extraordinary, life-changing effects that physical activity can have on the most important organ in your body: your brain.
Why you should listen
Dr. Wendy A. Suzuki is a Professor of Neural Science and Psychology in the Center for Neural Science at New York University, an author, storyteller and fitness instructor. She received her undergraduate degree in physiology and human anatomy at the University of California, Berkeley in 1987 studying with Prof. Marion C. Diamond, a leader in the field of brain plasticity. She went on to earn her PhDin Neuroscience from U.C. San Diego in 1993 and completed a post-doctoral fellowship at the National Institutes of Health before accepting her faculty position at New York University in 1998.
Suzuki's major research interest continues to be brain plasticity. She is best known for her extensive work studying areas in the brain critical for our ability to form and retain new long-term memories. More recently, her work has focused on understanding how aerobic exercise can be used to improve learning, memory and higher cognitive abilities in humans. She is passionate about teaching, about exercise (intenSati) and about supporting and mentoring up and coming scientists.
Wendy Suzuki | Speaker | TED.com