TEDWomen 2017
Wendy Suzuki: The brain-changing benefits of exercise
Wendy Suzuki: Os efectos transformadores do exercicio sobre o cerebro
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Que é o máis transformador que podes facer hoxe polo teu cerebro? Exercicio! afirma a neurocientífica Wendy Suzuki. Motívate para ir ao ximnasio con Suzuki, que explica como, segundo a ciencia, facer exercicio mellora o humor e a memoria, ademais de protexer o cerebro contra enfermidades neurodexenerativas coma o alzhéimer.
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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E se vos dixera que hai algo
que podedes facer agora mesmo
que podedes facer agora mesmo
00:17
that would have an immediate,
positive benefit for your brain
positive benefit for your brain
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que tería un efecto positivo
e inmediato no voso cerebro,
e inmediato no voso cerebro,
no voso humor e concentración?
00:20
including your mood and your focus?
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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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E se vos dixera que pode durar moito tempo
00:29
and protect your brain
from different conditions
from different conditions
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e protexer o voso cerebro
de varias enfermidades
de varias enfermidades
00:32
like depression,
Alzheimer's disease or dementia.
Alzheimer's disease or dementia.
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como a depresión,
o alzhéimer ou a demencia?
o alzhéimer ou a demencia?
00:36
Would you do it?
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Fariádelo?
00:37
Yes!
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Si!
00:39
I am talking about the powerful effects
of physical activity.
of physical activity.
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Estou a falar dos poderosos efectos
da actividade física.
da actividade física.
00:43
Simply moving your body,
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O simple feito de mover o corpo
00:46
has immediate, long-lasting
and protective benefits for your brain.
and protective benefits for your brain.
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ten efectos inmediatos, protectores
e de longa duración no cerebro.
e de longa duración no cerebro.
00:51
And that can last
for the rest of your life.
for the rest of your life.
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E poden durar o resto da vosa vida.
00:54
So what I want to do today
is tell you a story
is tell you a story
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Hoxe quero contarvos unha historia
00:56
about how I used my deep
understanding of neuroscience,
understanding of neuroscience,
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sobre como empreguei
os meus coñecementos de neurociencia,
os meus coñecementos de neurociencia,
01:01
as a professor of neuroscience,
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como profesora de neurociencia,
01:02
to essentially do an experiment on myself
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basicamente para facer
un experimento comigo mesma
un experimento comigo mesma
01:05
in which I discovered
the science underlying
the science underlying
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no que descubrín
os fundamentos que explican
os fundamentos que explican
01:08
why exercise
is the most transformative thing
is the most transformative thing
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por que o exercicio é o máis transformador
01:12
that you can do for your brain today.
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que podedes facer hoxe polo voso cerebro.
01:15
Now, as a neuroscientist,
I know that our brains,
I know that our brains,
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Agora ben, como neurocientífica
sei que o noso cerebro,
sei que o noso cerebro,
01:19
that is the thing in our head right now,
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é dicir, o que hai
dentro da nosa cabeza agora mesmo,
dentro da nosa cabeza agora mesmo,
01:22
that is the most complex structure
known to humankind.
known to humankind.
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é a estrutura máis complexa
coñecida pola humanidade.
coñecida pola humanidade.
01:27
But it's one thing
to talk about the brain,
to talk about the brain,
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Pero unha cousa é falar do cerebro
01:29
and it's another to see it.
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e outra é velo.
01:31
So here is a real preserved human brain.
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Aquí podedes ver
un cerebro humano real conservado.
un cerebro humano real conservado.
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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Mostra dúas áreas chave
das que imos falar hoxe.
das que imos falar hoxe.
01:38
The first is the prefrontal cortex,
right behind your forehead,
right behind your forehead,
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A primeira é o córtex prefrontal,
xusto detrás da fronte,
xusto detrás da fronte,
01:42
critical for things like decision-making,
focus, attention and your personality.
focus, attention and your personality.
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fundamental para a toma de decisións,
concentración, atención ou personalidade.
concentración, atención ou personalidade.
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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A segunda área chave atópase
no lobo temporal, que vemos aquí.
no lobo temporal, que vemos aquí.
01:53
You have two temporal lobes in your brain,
the right and the left,
the right and the left,
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Tendes dous lobos temporais no cerebro,
o dereito e o esquerdo,
o dereito e o esquerdo,
01:56
and deep in the temporal lobe
is a key structure
is a key structure
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e no fondo do lobo temporal
hai unha estrutura chave
hai unha estrutura chave
01:59
critical for your ability
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que é crucial para a capacidade
02:01
to form and retain new long-term
memories for facts and events.
memories for facts and events.
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de formar e reter novos recordos
a longo prazo sobre feitos e sucesos.
a longo prazo sobre feitos e sucesos.
02:05
And that structure
is called the hippocampus.
is called the hippocampus.
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Esa estrutura chámase hipocampo.
02:08
So I've always been fascinated
with the hippocampus.
with the hippocampus.
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O hipocampo sempre me cativou.
02:12
How could it be that an event
that lasts just a moment,
that lasts just a moment,
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Como pode ser que un suceso
que dura só un intre,
que dura só un intre,
02:17
say, your first kiss,
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coma o primeiro bico
02:19
or the moment your first child was born,
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ou o nacemento do primeiro fillo,
02:23
can form a memory
that has changed your brain,
that has changed your brain,
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poida formar unha lembranza
que cambie o cerebro
que cambie o cerebro
02:26
that lasts an entire lifetime?
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para toda a vida?
02:28
That's what I want to understand.
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Iso é o que quero entender.
02:30
I wanted to start and record
the activity of individual brain cells
the activity of individual brain cells
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Quería rexistrar a actividade
de neuronas individuais
de neuronas individuais
02:35
in the hippocampus
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no hipocampo
02:37
as subjects were forming new memories.
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mentres os suxeitos
formaban novos recordos.
formaban novos recordos.
02:39
And essentially try and decode how
those brief bursts of electrical activity,
those brief bursts of electrical activity,
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E tentar descifrar como eses estalidos
de actividade eléctrica,
de actividade eléctrica,
02:44
which is how neurons
communicate with each other,
communicate with each other,
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que é como as neuronas
se comunican unhas con outras,
se comunican unhas con outras,
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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como eses estalidos ou ben nos permitían
formar unha lembranza, ou non.
formar unha lembranza, ou non.
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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Pero hai uns anos
fixen algo pouco habitual en ciencia.
fixen algo pouco habitual en ciencia.
02:56
As a full professor of neural science,
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Como catedrática de neurociencia,
02:58
I decided to completely switch
my research program.
my research program.
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decidín cambiar completamente
o meu programa de investigación.
o meu programa de investigación.
03:02
Because I encountered something
that was so amazing,
that was so amazing,
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Foi porque atopei algo tan incrible
03:07
with the potential to change so many lives
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con potencial para mudar tantas vidas
03:10
that I had to study it.
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que tiña que estudalo.
03:11
I discovered and I experienced
the brain-changing effects of exercise.
the brain-changing effects of exercise.
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Descubrín e experimentei cambios
no cerebro debidos ao exercicio.
no cerebro debidos ao exercicio.
03:18
And I did it in a completely
inadvertent way.
inadvertent way.
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E fíxeno de xeito totalmente accidental.
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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A verdade é que estaba no cume
do meu traballo sobre a memoria,
do meu traballo sobre a memoria,
03:25
data was pouring in,
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non paraba de xurdir información,
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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estaba facéndome coñecida no meu campo
con todo este traballo da memoria.
con todo este traballo da memoria.
03:31
And it should have been going great.
It was, scientifically.
It was, scientifically.
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E tería que ir xenial.
Cientificamente, ía xenial.
Cientificamente, ía xenial.
03:35
But when I stuck my head
out of my lab door,
out of my lab door,
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Pero cando asomei a cabeza
fóra do meu laboratorio
fóra do meu laboratorio
03:39
I noticed something.
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decateime de algo.
03:41
I had no social life.
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Non tiña vida social.
03:43
I spent too much time
listening to those brain cells
listening to those brain cells
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Pasaba demasiado tempo
escoitando a esas neuronas
escoitando a esas neuronas
03:46
in a dark room, by myself.
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nun cuarto escuro eu soa.
03:47
(Laughter)
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(Risas)
03:48
I didn't move my body at all.
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Non movía nada o corpo.
03:51
I had gained 25 pounds.
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Gañara 10 quilos.
03:54
And actually, it took me
many years to realize it,
many years to realize it,
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E levoume moitos anos decatarme
03:57
I was actually miserable.
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de que era moi infeliz.
03:58
And I shouldn't be miserable.
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E non debería ser infeliz.
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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Fun soa a unha excursión de balsismo
porque non tiña vida social.
porque non tiña vida social.
04:04
And I came back --
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E volvín
04:06
(Laughter)
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(Risas)
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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pensando: "mi madriña,
a máis débil da excursión era eu".
a máis débil da excursión era eu".
04:10
And I came back with a mission.
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E volvín cunha misión.
04:12
I said, "I'm never going to feel
like the weakest person
like the weakest person
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Dixen: "nunca máis
me vou sentir a persoa máis débil
me vou sentir a persoa máis débil
04:14
on a river-rafting trip again."
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nunha excursión de balsismo".
04:16
And that's what made me go to the gym.
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E iso fíxome ir ao ximnasio.
04:18
And I focused my type-A personality
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E centrei a miña personalidade de tipo A
04:21
on going to all the exercise
classes at the gym.
classes at the gym.
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en ir a tódalas clases de exercicio
no ximnasio.
no ximnasio.
04:24
I tried everything.
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Probei todo.
04:26
I went to kickbox,
dance, yoga, step class,
dance, yoga, step class,
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Fun a kickboxing, baile, ioga,
clases de step,
clases de step,
04:30
and at first it was really hard.
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e o comezo foi moi duro.
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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Pero decateime de que
tras cada adestramento
tras cada adestramento
04:37
I had this great mood boost
and this great energy boost.
and this great energy boost.
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o meu estado de ánimo e enerxía
melloraban moitísimo.
melloraban moitísimo.
04:41
And that's what kept me
going back to the gym.
going back to the gym.
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E iso facíame seguir indo ao ximnasio.
04:44
Well, I started feeling stronger.
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Comecei a me sentir máis forte.
04:47
I started feeling better,
I even lost that 25 pounds.
I even lost that 25 pounds.
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Comecei a me sentir mellor
e ata perdín eses 10 quilos.
e ata perdín eses 10 quilos.
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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Agora, despois dun ano e medio
con este programa de exercicio,
con este programa de exercicio,
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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decateime de algo
que me fixo erguerme e prestar atención.
que me fixo erguerme e prestar atención.
05:00
I was sitting at my desk,
writing a research grant,
writing a research grant,
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Estaba redactando a solicitude
dunhas axudas á investigación
dunhas axudas á investigación
05:03
and a thought went through my mind
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e veume un pensamento á mente
05:05
that had never gone
through my mind before.
through my mind before.
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que nunca me viñera antes.
05:07
And that thought was,
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E ese pensamento era
05:09
"Gee, grant-writing is going well today."
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"Que ben vai hoxe
a redacción de solicitudes de axudas!"
a redacción de solicitudes de axudas!"
05:13
And all the scientists --
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E tódolos científicos...
05:14
(Laughter)
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(Risas)
05:15
yeah, all the scientists
always laugh when I say that,
always laugh when I say that,
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Tódolos científicos se rin cando o digo
porque redactar de solicitudes
nunca vai ben.
nunca vai ben.
05:17
because grant-writing never goes well.
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05:20
It is so hard; you're always
pulling your hair out,
pulling your hair out,
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É tan difícil, que queres arrincar
os pelos da cabeza
os pelos da cabeza
05:22
trying to come up with that
million-dollar-winning idea.
million-dollar-winning idea.
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tentando pensar nunha idea millonaria.
05:26
But I realized that
the grant-writing was going well,
the grant-writing was going well,
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Pero deime conta
de que as solicitudes ían ben
de que as solicitudes ían ben
05:29
because I was able
to focus and maintain my attention
to focus and maintain my attention
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porque era quen de concentrarme
e manter a atención
e manter a atención
05:33
for longer than I had before.
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durante máis tempo que antes.
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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E a miña memoria a longo prazo,
o que estaba a estudar no meu laboratorio,
o que estaba a estudar no meu laboratorio,
05:40
seemed to be better in me.
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parecía funcionarme mellor.
05:43
And that's when I put it together.
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Entón atei cabos.
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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Se cadra todo o exercicio
que lle engadira á miña vida
que lle engadira á miña vida
05:50
was changing my brain.
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cambiara o meu cerebro.
05:52
Maybe I did an experiment on myself
without even knowing it.
without even knowing it.
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Se cadra fixera un experimento comigo
sen sequera me decatar.
sen sequera me decatar.
05:55
So as a curious neuroscientist,
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Como boa neurocientífica curiosa,
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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fun á bibliografía a ver que atopaba
sobre o que se sabía
sobre o que se sabía
06:00
about the effects
of exercise on the brain.
of exercise on the brain.
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dos efectos do exercicio no cerebro.
06:02
And what I found was an exciting
and a growing literature
and a growing literature
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E atopei un incrible
e crecente número de fontes
e crecente número de fontes
06:06
that was essentially showing everything
that I noticed in myself.
that I noticed in myself.
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que ilustraban todo
o que eu notara en min mesma.
o que eu notara en min mesma.
06:11
Better mood, better energy,
better memory, better attention.
better memory, better attention.
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Mellor humor, enerxía, memoria e atención.
06:15
And the more I learned,
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E canto máis aprendía,
06:17
the more I realized
how powerful exercise was.
how powerful exercise was.
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máis me decataba
do poderoso que era o exercicio.
do poderoso que era o exercicio.
06:21
Which eventually
led me to the big decision
led me to the big decision
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Isto acaboume levando á gran decisión
06:24
to completely shift my research focus.
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de mudar completamente
o enfoque da miña investigación.
o enfoque da miña investigación.
06:28
And so now, after several years
of really focusing on this question,
of really focusing on this question,
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E agora, varios anos despois
de centrarme nesta cuestión,
de centrarme nesta cuestión,
06:33
I've come to the following conclusion:
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cheguei á seguinte conclusión:
06:36
that exercise is
the most transformative thing
the most transformative thing
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o exercicio é o máis transformador
06:39
that you can do for your brain today
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que podedes facer hoxe polo voso cerebro
06:41
for the following three reasons.
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polas tres razóns seguintes.
06:43
Number one: it has
immediate effects on your brain.
immediate effects on your brain.
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Número un: ten efectos inmediatos
no voso cerebro.
no voso cerebro.
06:47
A single workout that you do
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Adestrar unha soa vez
06:49
will immediately increase
levels of neurotransmitters
levels of neurotransmitters
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aumentará inmediatamente
os niveis de neurotransmisores
os niveis de neurotransmisores
06:53
like dopamine, serotonin
and noradrenaline.
and noradrenaline.
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como dopamina, serotonina e noradrenalina.
06:56
That is going to increase your mood
right after that workout,
right after that workout,
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Iso mellorará o voso humor
xusto ao rematar o adestramento,
xusto ao rematar o adestramento,
07:00
exactly what I was feeling.
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exactamente o que eu sentía.
07:01
My lab showed, that a single workout
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O meu laboratorio amosou
que un só adestramento
que un só adestramento
07:04
can improve your ability
to shift and focus attention,
to shift and focus attention,
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pode mellorar a vosa capacidade
para desprazar e centrar a atención,
para desprazar e centrar a atención,
07:07
and that focus improvement
will last for at least two hours.
will last for at least two hours.
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e esa mellora na concentración
durará polo menos dúas horas.
durará polo menos dúas horas.
07:11
And finally, studies have shown
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Finalmente, os estudos amosan
07:13
that a single workout
will improve your reaction times
will improve your reaction times
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que un só adestramento
mellorará a vosa velocidade de reacción,
mellorará a vosa velocidade de reacción,
07:16
which basically means
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o que significa
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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que ides ser máis rápidos
collendo a cunca de Starbucks
collendo a cunca de Starbucks
07:21
that falls off the counter,
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que está a caer da barra,
07:23
which is very, very important.
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e iso é importantísimo.
07:25
(Laughter)
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(Risas)
07:26
But these immediate effects are transient,
they help you right after.
they help you right after.
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Pero estes efectos inmediatos
son transitorios, axudan no momento.
son transitorios, axudan no momento.
07:30
What you have to do is do what I did,
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Tendes que facer o que fixen eu,
07:32
that is change your exercise regime,
increase your cardiorespiratory function,
increase your cardiorespiratory function,
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cambiar o voso plan de exercicio,
aumentar a función cardiorrespiratoria
aumentar a función cardiorrespiratoria
07:36
to get the long-lasting effects.
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para obter os efectos de longa duración.
07:38
And these effects are long-lasting
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Estes efectos son de longa duración
07:41
because exercise actually
changes the brain's anatomy,
changes the brain's anatomy,
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porque o exercicio cambia de verdade
a anatomía do cerebro,
a anatomía do cerebro,
07:45
physiology and function.
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a súa fisioloxía e a súa función.
07:48
Let's start with my favorite
brain area, the hippocampus.
brain area, the hippocampus.
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Comecemos coa miña área favorita
do cerebro, o hipocampo.
do cerebro, o hipocampo.
07:52
The hippocampus --
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O hipocampo,
07:53
or exercise actually
produces brand new brain cells,
produces brand new brain cells,
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ou máis ben o exercicio,
crea novas neuronas,
crea novas neuronas,
07:58
new brain cells in the hippocampus,
that actually increase its volume,
that actually increase its volume,
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novas neuronas que aumentan o seu volume
08:02
as well as improve
your long-term memory, OK?
your long-term memory, OK?
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ao tempo que melloran
a memoria a longo prazo,
a memoria a longo prazo,
08:07
And that including in you and me.
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a vosa e máis a miña.
08:10
Number two: the most common finding
in neuroscience studies,
in neuroscience studies,
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Número dous: a descuberta máis común
nos estudos de neurociencia
nos estudos de neurociencia
08:14
looking at effects of long-term exercise,
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sobre os efectos do exercicio
a longo prazo
a longo prazo
08:16
is improved attention function
dependent or your prefrontal cortex.
dependent or your prefrontal cortex.
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é a mellora na función de atención
que depende do córtex prefrontal.
que depende do córtex prefrontal.
08:21
You not only get
better focus and attention,
better focus and attention,
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Non só obtedes
mellor concentración e atención
mellor concentración e atención
08:23
but the volume of the hippocampus
increases as well.
increases as well.
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senón que o volume do hipocampo
tamén aumenta.
tamén aumenta.
08:27
And finally, you not only get
immediate effects of mood with exercise
immediate effects of mood with exercise
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E finalmente, non só obtedes
efectos inmediatos no humor co exercicio,
efectos inmediatos no humor co exercicio,
08:32
but those last for a long time.
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senón que duran moito máis.
08:33
So you get long-lasting increases
in those good mood neurotransmitters.
in those good mood neurotransmitters.
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Obtedes incrementos de longa duración
neses neurotransmisores do bo humor.
neses neurotransmisores do bo humor.
08:39
But really, the most transformative thing
that exercise will do
that exercise will do
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Pero, en realidade,
o máis transformador do exercicio
o máis transformador do exercicio
08:44
is its protective effects on your brain.
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é o seu efecto protector do cerebro.
08:47
Here you can think
about the brain like a muscle.
about the brain like a muscle.
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Podedes pensar no cerebro
coma nun músculo.
coma nun músculo.
08:50
The more you're working out,
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Canto máis adestredes,
08:52
the bigger and stronger your hippocampus
and prefrontal cortex gets.
and prefrontal cortex gets.
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máis grandes e fortes se volven
o hipocampo e o córtex prefrontal.
o hipocampo e o córtex prefrontal.
08:57
Why is that important?
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Por que é importante?
08:58
Because the prefrontal cortex
and the hippocampus
and the hippocampus
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Porque o córtex prefrontal e o hipocampo
09:01
are the two areas that are most
susceptible to neurodegenerative diseases
susceptible to neurodegenerative diseases
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son as dúas áreas máis susceptíbeis
ante as enfermidades neurodexenerativas
ante as enfermidades neurodexenerativas
09:07
and normal cognitive decline in aging.
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e a deterioración cognitiva normal
da idade.
da idade.
09:10
So with increased exercise
over your lifetime,
over your lifetime,
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Así que con máis exercicio
ao longo da vosa vida
ao longo da vosa vida
09:14
you're not going to cure
dementia or Alzheimer's disease,
dementia or Alzheimer's disease,
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non ides curar a demencia ou o alzhéimer,
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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pero si ides facer
09:19
the strongest, biggest hippocampus
and prefrontal cortex
and prefrontal cortex
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o hipocampo e o córtex prefrontal
máis grandes e fortes
máis grandes e fortes
09:22
so it takes longer for these diseases
to actually have an effect.
to actually have an effect.
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polo que a estas enfermidades
lles levará máis tempo facer efecto.
lles levará máis tempo facer efecto.
09:27
You can think of exercise, therefore,
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Entón, podedes pensar no exercicio
09:30
as a supercharged 401K for your brain, OK?
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coma nun superplan de pensións
para o voso cerebro.
para o voso cerebro.
09:35
And it's even better, because it's free.
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E é aínda mellor, porque é de balde.
09:39
So this is the point in the talk
where everybody says,
where everybody says,
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Este é o momento da conferencia
en que todo o mundo di:
en que todo o mundo di:
09:42
"That sounds so interesting, Wendy,
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"Que interesante, Wendy,
09:44
but I really will only
want to know one thing.
want to know one thing.
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pero só me importa unha cousa.
09:47
And that is, just tell me
the minimum amount of exercise
the minimum amount of exercise
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Só quero que me digas
a cantidade mínima de exercicio
a cantidade mínima de exercicio
09:51
I need to get all these changes."
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que preciso para obter estes cambios."
09:53
(Laughter)
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(Risas)
09:54
And so I'm going to tell you
the answer to that question.
the answer to that question.
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Así que vou responder a esa pregunta.
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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Boas novas: non hai que ser triatleta
para obter estes efectos.
para obter estes efectos.
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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Como regra xeral, hai que adestrar
tres ou catro veces á semana
tres ou catro veces á semana
10:06
minimum 30 minutes an exercise session,
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durante un mínimo de 30 minutos por sesión
10:09
and you want to get aerobic exercise in.
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e hai que facer exercicio aeróbico.
10:12
That is, get your heart rate up.
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É dicir, acelerar o ritmo cardíaco.
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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E a boa nova é
que non precisades ir ao ximnasio
que non precisades ir ao ximnasio
10:16
to get a very expensive gym membership.
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e pagar unha cota carísima.
10:18
Add an extra walk around the block
in your power walk.
in your power walk.
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Engadídelle unha volta máis
á vosa camiñada.
á vosa camiñada.
10:22
You see stairs -- take stairs.
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Se vedes escaleiras, subídeas.
10:24
And power-vacuuming can be as good
as the aerobics class
as the aerobics class
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Pasar a aspiradora a bo ritmo
pode ser tan bo coma a clase de aeróbic
pode ser tan bo coma a clase de aeróbic
10:29
that you were going to take at the gym.
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á que queriades ir no ximnasio.
10:31
So I've gone from memory pioneer
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Pasei de pioneira da memoria
10:35
to exercise explorer.
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a exploradora do exercicio.
10:37
From going into the innermost
workings of the brain,
workings of the brain,
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Pasei do funcionamento
máis recóndito do cerebro
máis recóndito do cerebro
10:41
to trying to understand how exercise
can improve our brain function,
can improve our brain function,
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a tentar entender como o exercicio
pode mellorar o funcionamento do cerebro
pode mellorar o funcionamento do cerebro
10:45
and my goal in my lab right now
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e o meu obxectivo no meu laboratorio
agora mesmo
agora mesmo
10:48
is to go beyond that rule of thumb
that I just gave you --
that I just gave you --
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é ir máis alá da regra xeral da que falei
10:51
three to four times a week, 30 minutes.
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--3 ou 4 veces á semana, 30 minutos--.
10:53
I want to understand
the optimum exercise prescription
the optimum exercise prescription
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Quero entender
a cantidade óptima de exercicio
a cantidade óptima de exercicio
10:58
for you, at your age,
at your fitness level,
at your fitness level,
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para vós, á vosa idade,
coa vosa condición física
coa vosa condición física
11:02
for your genetic background,
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e cos vosos antecedentes xenéticos,
11:04
to maximize the effects of exercise today
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para maximizar
os efectos do exercicio hoxe
os efectos do exercicio hoxe
11:08
and also to improve your brain
and protect your brain the best
and protect your brain the best
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e tamén para mellorar o cerebro
e protexelo o mellor posible
e protexelo o mellor posible
11:13
for the rest of your life.
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durante o resto da vosa vida.
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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Pero unha cousa é falar de exercicio
e outra é facelo.
e outra é facelo.
11:19
So I'm going to invoke my power
as a certified exercise instructor,
as a certified exercise instructor,
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Vou empregar o meu poder
como instrutora de exercicio cualificada
como instrutora de exercicio cualificada
11:23
to ask you all to stand up.
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para pedirvos que vos levantedes.
11:25
(Laughter)
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(Risas)
11:27
We're going to do
just one minute of exercise.
just one minute of exercise.
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Imos facer un só minuto de exercicio.
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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Facede o que eu faga
e dicide o que eu diga
e dicide o que eu diga
11:32
and make sure you don't punch
your neighbor, OK?
your neighbor, OK?
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e tende coidado
de non lle pegar ao veciño.
de non lle pegar ao veciño.
11:36
Music!
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Música!
11:37
(Upbeat music)
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(Música animada)
11:38
Five, six, seven, eight,
it's right, left, right, left.
it's right, left, right, left.
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Cinco, seis, sete, oito,
dereita, esquerda, dereita, esquerda.
dereita, esquerda, dereita, esquerda.
11:43
And I say, I am strong now.
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E digo: agora son forte.
11:48
Let's hear you.
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Agora vós.
11:49
Audience: I am strong now.
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Público: agora son forte.
11:52
Wendy Suzuki: Ladies,
I am Wonder Woman-strong.
I am Wonder Woman-strong.
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Wendy Suzuki: mozas,
son forte coma a Muller Marabilla.
son forte coma a Muller Marabilla.
11:56
Let's hear you!
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Agora vós.
11:57
Audience: I am Wonder Woman-strong.
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Público: son forte
coma a Muller Marabilla.
coma a Muller Marabilla.
12:00
WS: New move -- uppercut, right and left.
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WS: movemento novo,
gancho, dereita e esquerda.
gancho, dereita e esquerda.
12:02
I am inspired now. You say it!
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Agora estoume motivando. Tócavos!
12:06
Audience: I am inspired now.
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Público: agora estoume motivando.
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: último movemento, cara a abaixo,
dereita e esquerda, dereita e esquerda.
dereita e esquerda, dereita e esquerda.
12:14
I say, I am on fire now! You say it.
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Estou que me saio! Agora vós.
12:18
Audience: I am on fire now.
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Público: estou que me saio.
12:22
WS: And done! OK, good job!
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WS: Xa está! Ben feito!
12:24
(Applause)
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(Aplauso)
12:30
Thank you.
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Grazas.
12:31
I want to leave you with one last thought.
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Vouvos deixar cunha última idea.
12:34
And that is, bringing
exercise in your life
exercise in your life
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Incluír o exercicio na vosa vida
12:37
will not only give you
a happier, more protective life today,
a happier, more protective life today,
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non só vos protexerá
e vos fará máis felices hoxe
e vos fará máis felices hoxe
12:42
but it will protect your brain
from incurable diseases.
from incurable diseases.
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senón que tamén protexerá o voso cerebro
de enfermidades incurables.
de enfermidades incurables.
12:47
And in this way it will change
the trajectory of your life
the trajectory of your life
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E dese xeito
mudará a traxectoria da vosa vida
mudará a traxectoria da vosa vida
12:52
for the better.
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para mellor.
12:53
Thank you very much.
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Moitas grazas.
(Aplausos)
12:55
(Applause)
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12:58
Thank you.
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Grazas.
12:59
(Applause)
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(Aplausos)
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