TEDWomen 2017
Wendy Suzuki: The brain-changing benefits of exercise
Wendy Suzuki: Povoljni učinci tjelovježbe na promjene u mozgu
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Kako danas najviše možete utjecati na pozitivne promjene u vašem mozgu? Vježbajte! tvrdi neuroznanstvenica Wendy Suzuki. Budite nadahnuti za odlazak u teretanu nakon ovog govora u kojem Suzuki kroz znanost izlaže kako tjelovježba potiče dobro raspoloženje i pamćenje te štiti vaš mozak od neurodegenerativnih bolesti poput Alzheimerove bolesti.
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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Što ako kažem da odmah
možete učiniti nešto
možete učiniti nešto
00:17
that would have an immediate,
positive benefit for your brain
positive benefit for your brain
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što može odmah djelovati
pozitivno na vaš mozak,
pozitivno na vaš mozak,
00:20
including your mood and your focus?
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na vaše raspoloženje i koncentraciju?
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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I što ako kažem da taj učinak
može dugo trajati
može dugo trajati
00:29
and protect your brain
from different conditions
from different conditions
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te vaš mozak štititi od raznih bolesti
00:32
like depression,
Alzheimer's disease or dementia.
Alzheimer's disease or dementia.
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poput depresije, Alzheimerove bolesti
ili demencije?
ili demencije?
00:36
Would you do it?
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Biste li to učinili?
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 snažnom učinku
fizičke aktivnosti.
fizičke aktivnosti.
00:43
Simply moving your body,
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Jednostavnim pomicanjem tijela
00:46
has immediate, long-lasting
and protective benefits for your brain.
and protective benefits for your brain.
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trenutno i dugotrajno štitite svoj mozak.
00:51
And that can last
for the rest of your life.
for the rest of your life.
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I to može trajati do kraja vašeg života.
00:54
So what I want to do today
is tell you a story
is tell you a story
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Stoga vam danas želim ispričati priču
00:56
about how I used my deep
understanding of neuroscience,
understanding of neuroscience,
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o tome kako sam svoje dobro
poznavanje neuroznanosti,
poznavanje neuroznanosti,
01:01
as a professor of neuroscience,
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kao profesor neuroznanosti,
01:02
to essentially do an experiment on myself
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iskoristila da na sebi
provedem eksperiment
provedem eksperiment
01:05
in which I discovered
the science underlying
the science underlying
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u kojem sam otkrila znanstvene razloge
01:08
why exercise
is the most transformative thing
is the most transformative thing
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iz kojih upravo tjelovježbom
možete još danas
možete još danas
01:12
that you can do for your brain today.
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na svoj mozak najviše utjecati.
01:15
Now, as a neuroscientist,
I know that our brains,
I know that our brains,
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Kao neuroznanstvenica,
znam da je naš mozak,
znam da je naš mozak,
01:19
that is the thing in our head right now,
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ova stvar u našim glavama,
01:22
that is the most complex structure
known to humankind.
known to humankind.
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najsloženija struktura
poznata ljudskom rodu.
poznata ljudskom rodu.
01:27
But it's one thing
to talk about the brain,
to talk about the brain,
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No, jedno je govoriti o mozgu,
01:29
and it's another to see it.
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a drugo vidjeti ga.
01:31
So here is a real preserved human brain.
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Eto stoga dobro očuvanog ljudskog mozga.
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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Pokazat će nam dva ključna područja
o kojima ćemo danas govoriti.
o kojima ćemo danas govoriti.
01:38
The first is the prefrontal cortex,
right behind your forehead,
right behind your forehead,
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Prvo je prefrontalni korteks,
odmah iza čela,
odmah iza čela,
01:42
critical for things like decision-making,
focus, attention and your personality.
focus, attention and your personality.
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ključan je za donošenje odluka,
koncentraciju, pažnju i osobnost.
koncentraciju, pažnju i osobnost.
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 područje nalazi se u
sljepoočnom režnju, vidi se ovdje.
sljepoočnom režnju, vidi se ovdje.
01:53
You have two temporal lobes in your brain,
the right and the left,
the right and the left,
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U mozgu imamo dva
sljepoočna režnja, desni i lijevi,
sljepoočna režnja, desni i lijevi,
01:56
and deep in the temporal lobe
is a key structure
is a key structure
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a duboko u sljepoočnom režnju
ključna je struktura
ključna je struktura
01:59
critical for your ability
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za našu sposobnost
02:01
to form and retain new long-term
memories for facts and events.
memories for facts and events.
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stvaranja i očuvanja novih dugoročnih
sjećanja na činjenice i događaje.
sjećanja na činjenice i događaje.
02:05
And that structure
is called the hippocampus.
is called the hippocampus.
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Ta se struktura zove hipokampus.
02:08
So I've always been fascinated
with the hippocampus.
with the hippocampus.
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Oduvijek me opčinjavao hipokampus.
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 moguće da događaj
koji traje samo trenutak,
koji traje samo trenutak,
02:17
say, your first kiss,
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recimo, vaš prvi poljubac,
02:19
or the moment your first child was born,
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ili rođenje vašeg prvog djeteta,
02:23
can form a memory
that has changed your brain,
that has changed your brain,
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stvori uspomenu
koja je promijenila vaš mozak
koja je promijenila vaš mozak
02:26
that lasts an entire lifetime?
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i koja traje cijeli život?
02:28
That's what I want to understand.
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Upravo to želim shvatiti.
02:30
I wanted to start and record
the activity of individual brain cells
the activity of individual brain cells
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Željela sam početi snimati
aktivnost pojedinih moždanih stanica
aktivnost pojedinih moždanih stanica
02:35
in the hippocampus
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u hipokampusu
02:37
as subjects were forming new memories.
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dok su ispitanici stvarali nova sjećanja.
02:39
And essentially try and decode how
those brief bursts of electrical activity,
those brief bursts of electrical activity,
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I pokušati dešifrirati na koji način
ti kratki naleti električne aktivnosti,
ti kratki naleti električne aktivnosti,
02:44
which is how neurons
communicate with each other,
communicate with each other,
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kojima neuroni međusobno komuniciraju,
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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omogućuju ili ne omogućuju
stvaranje novog sjećanja.
stvaranje novog sjećanja.
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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No, prije nekoliko godina
učinila sam nešto neobično u znanosti.
učinila sam nešto neobično u znanosti.
02:56
As a full professor of neural science,
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Kao redovni profesor neuroznanosti,
02:58
I decided to completely switch
my research program.
my research program.
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odlučila sam potpuno promijeniti
svoj istraživački program.
svoj istraživački program.
03:02
Because I encountered something
that was so amazing,
that was so amazing,
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Naišla sam na nešto toliko zapanjujuće,
03:07
with the potential to change so many lives
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što je moglo promijeniti tolike živote,
03:10
that I had to study it.
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da sam to morala proučiti.
03:11
I discovered and I experienced
the brain-changing effects of exercise.
the brain-changing effects of exercise.
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Otkrila sam i iskusila učinak tjelovježbe
na promjene u mozgu.
na promjene u mozgu.
03:18
And I did it in a completely
inadvertent way.
inadvertent way.
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I to potpuno slučajno.
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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Bila sam zapravo na vrhuncu svog rada
iz području pamćenja --
iz području pamćenja --
03:25
data was pouring in,
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s obiljem podataka,
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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prepoznatljiva u svojoj struci
za sav taj rad na pamćenju.
za sav taj rad na pamćenju.
03:31
And it should have been going great.
It was, scientifically.
It was, scientifically.
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I sve je trebalo teći glatko.
Znanstveno gledajući, i jest.
Znanstveno gledajući, i jest.
03:35
But when I stuck my head
out of my lab door,
out of my lab door,
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No, kad sam glavu proturila
izvan laboratorija,
izvan laboratorija,
03:39
I noticed something.
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nešto sam primijetila.
03:41
I had no social life.
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NIsam imala društveni život.
03:43
I spent too much time
listening to those brain cells
listening to those brain cells
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Previše sam vremena provela
osluškujući moždane stanice
osluškujući moždane stanice
03:46
in a dark room, by myself.
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potpuno sama, u mračnoj sobi.
03:47
(Laughter)
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(Smijeh)
03:48
I didn't move my body at all.
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Nisam se uopće kretala.
03:51
I had gained 25 pounds.
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Udebljala sam se 11 kg.
03:54
And actually, it took me
many years to realize it,
many years to realize it,
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I zapravo sam, shvatila sam
nakon mnogo godina,
nakon mnogo godina,
03:57
I was actually miserable.
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bila nesretna.
03:58
And I shouldn't be miserable.
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A nisam trebala biti nesretna.
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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Otišla sam na rafting -- sama,
jer nisam imala društveni život.
jer nisam imala društveni život.
04:04
And I came back --
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I vratila sam se --
04:06
(Laughter)
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(Smijeh)
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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misleći, "Bože, bila sam
najslabija osoba na izletu."
najslabija osoba na izletu."
04:10
And I came back with a mission.
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I vratila sam se sa zadatkom,
04:12
I said, "I'm never going to feel
like the weakest person
like the weakest person
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rekavši "Nikad se više neću
osjećati najslabijom osobom
osjećati najslabijom osobom
04:14
on a river-rafting trip again."
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na raftingu."
04:16
And that's what made me go to the gym.
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I to me natjeralo da odem u teretanu.
04:18
And I focused my type-A personality
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Usredotočila sam svoju osobnost A-tipa
04:21
on going to all the exercise
classes at the gym.
classes at the gym.
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na sve satove vježbi u teretani.
04:24
I tried everything.
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Sve sam isprobala.
04:26
I went to kickbox,
dance, yoga, step class,
dance, yoga, step class,
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Išla sam na kickboxing, ples,
jogu, step aerobic,
jogu, step aerobic,
04:30
and at first it was really hard.
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i isprva je bilo doista naporno.
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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No, primijetila sam da,
nakon svakog isprobanog napornog treninga,
nakon svakog isprobanog napornog treninga,
04:37
I had this great mood boost
and this great energy boost.
and this great energy boost.
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slijedi odlično raspoloženje
i ogroman nalet energije.
i ogroman nalet energije.
04:41
And that's what kept me
going back to the gym.
going back to the gym.
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I to me tjeralo natrag u teretanu.
04:44
Well, I started feeling stronger.
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Počela sam se osjećati jačom.
04:47
I started feeling better,
I even lost that 25 pounds.
I even lost that 25 pounds.
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Počela sam se osjećati bolje,
čak sam i smršavila 11 kilograma.
čak sam i smršavila 11 kilograma.
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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Sada, godinu i pol nakon
početka redovitog vježbanja,
početka redovitog vježbanja,
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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primijetila sam nešto što me doista
natjeralo da stanem i shvatim.
natjeralo da stanem i shvatim.
05:00
I was sitting at my desk,
writing a research grant,
writing a research grant,
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Sjedila sam za stolom i pisala prijavu
za istraživačku stipendiju,
za istraživačku stipendiju,
05:03
and a thought went through my mind
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kad mi je na pamet palo nešto
05:05
that had never gone
through my mind before.
through my mind before.
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što nikad dotad nije.
05:07
And that thought was,
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Bilo je to,
05:09
"Gee, grant-writing is going well today."
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"Ha, danas mi stvarno dobro ide
pisanje prijave za stipendiju."
pisanje prijave za stipendiju."
05:13
And all the scientists --
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I svi znanstvenici --
05:14
(Laughter)
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(Smijeh)
05:15
yeah, all the scientists
always laugh when I say that,
always laugh when I say that,
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da, svi se oni uvijek smiju
kad to spomenem,
kad to spomenem,
05:17
because grant-writing never goes well.
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jer to nikome nikad ne ide dobro.
05:20
It is so hard; you're always
pulling your hair out,
pulling your hair out,
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Tako je teško; uvijek si čupate kosu,
05:22
trying to come up with that
million-dollar-winning idea.
million-dollar-winning idea.
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pokušavajući osmisliti tu
pobjedonosnu ideju.
pobjedonosnu ideju.
05:26
But I realized that
the grant-writing was going well,
the grant-writing was going well,
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No, shvatila sam
da pisanje prijave ide dobro,
da pisanje prijave ide dobro,
05:29
because I was able
to focus and maintain my attention
to focus and maintain my attention
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jer sam uspjela pažnju
usredotočiti i zadržati
usredotočiti i zadržati
05:33
for longer than I had before.
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duže nego ikad prije.
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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I moje je dugoročno pamćenje,
pri učenju u mom laboratoriju,
pri učenju u mom laboratoriju,
05:40
seemed to be better in me.
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bivalo sve bolje.
05:43
And that's when I put it together.
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I tada sam sve povezala.
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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Možda je sva ona tjelovježba
koju sam uključila u svoj život,
koju sam uključila u svoj život,
05:50
was changing my brain.
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mijenjala moj mozak.
05:52
Maybe I did an experiment on myself
without even knowing it.
without even knowing it.
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Možda sam na sebi provela eksperiment,
a da to nisam ni znala.
a da to nisam ni znala.
05:55
So as a curious neuroscientist,
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Kao radoznala neuroznanstvenica,
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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potražila sam u literaturi naša saznanja
06:00
about the effects
of exercise on the brain.
of exercise on the brain.
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o učincima tjelovježbe na mozak.
06:02
And what I found was an exciting
and a growing literature
and a growing literature
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Pronašla sam mnoštvo uzbudljive
i sve bogatije literature,
i sve bogatije literature,
06:06
that was essentially showing everything
that I noticed in myself.
that I noticed in myself.
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koja je u biti iznosila sve ono
što sam na sebi primijetila.
što sam na sebi primijetila.
06:11
Better mood, better energy,
better memory, better attention.
better memory, better attention.
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Bolje raspoloženje, više energije,
bolje pamćenje, bolja koncentracija.
bolje pamćenje, bolja koncentracija.
06:15
And the more I learned,
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I što sam više proučavala,
06:17
the more I realized
how powerful exercise was.
how powerful exercise was.
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bila sam sve svjesnija
moći koju ima tjelovježba.
moći koju ima tjelovježba.
06:21
Which eventually
led me to the big decision
led me to the big decision
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To me naposljetku dovelo do važne odluke
06:24
to completely shift my research focus.
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da potpuno promijenim
fokus svojeg istraživanja.
fokus svojeg istraživanja.
06:28
And so now, after several years
of really focusing on this question,
of really focusing on this question,
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I sada, nakon nekoliko godina
rada na tom pitanju,
rada na tom pitanju,
06:33
I've come to the following conclusion:
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stigla sam do sljedećeg zaključka:
06:36
that exercise is
the most transformative thing
the most transformative thing
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Tjelovježbom najviše možete
odmah utjecati na promjene
odmah utjecati na promjene
06:39
that you can do for your brain today
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u vašem mozgu,
06:41
for the following three reasons.
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iz tri naredna razloga.
06:43
Number one: it has
immediate effects on your brain.
immediate effects on your brain.
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Prvo: trenutno djeluje na vaš mozak.
06:47
A single workout that you do
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Samo jednom tjelovježbom
06:49
will immediately increase
levels of neurotransmitters
levels of neurotransmitters
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odmah ćete povećati razine
neuroprijenosnika
neuroprijenosnika
06:53
like dopamine, serotonin
and noradrenaline.
and noradrenaline.
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poput dopamina, serotonina
i noradrenalina.
i noradrenalina.
06:56
That is going to increase your mood
right after that workout,
right after that workout,
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To će vam popraviti raspoloženje
odmah nakon aktivnosti,
odmah nakon aktivnosti,
07:00
exactly what I was feeling.
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upravo ono što sam ja osjećala.
07:01
My lab showed, that a single workout
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U laboratoriju se pokazalo
da samo jednim vježbanjem
da samo jednim vježbanjem
07:04
can improve your ability
to shift and focus attention,
to shift and focus attention,
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možete poboljšati sposobnost
koncentracije i pozornosti
koncentracije i pozornosti
07:07
and that focus improvement
will last for at least two hours.
will last for at least two hours.
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te da to stanje traje najmanje dva sata.
07:11
And finally, studies have shown
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I konačno, studije su pokazale
07:13
that a single workout
will improve your reaction times
will improve your reaction times
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da samo jednom tjelovježbom
možete poboljšati reflekse,
možete poboljšati reflekse,
07:16
which basically means
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što zapravo znači
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 ćete brže uhvatiti
onu šalicu u Starbucksu
onu šalicu u Starbucksu
07:21
that falls off the counter,
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koja pada sa šanka,
07:23
which is very, very important.
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što je vrlo važno.
07:25
(Laughter)
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(Smijeh)
07:26
But these immediate effects are transient,
they help you right after.
they help you right after.
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No, ti su trenutni učinci kratkotrajni,
pomažu vam odmah nakon vježbe.
pomažu vam odmah nakon vježbe.
07:30
What you have to do is do what I did,
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Morate učiniti ono što sam ja učinila,
07:32
that is change your exercise regime,
increase your cardiorespiratory function,
increase your cardiorespiratory function,
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promijeniti cjelokupni režim vježbe,
povećati kardiorespiratornu funkciju,
povećati kardiorespiratornu funkciju,
07:36
to get the long-lasting effects.
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da biste postigli trajnije učinke.
07:38
And these effects are long-lasting
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A ti su učinci dugotrajni,
07:41
because exercise actually
changes the brain's anatomy,
changes the brain's anatomy,
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jer vježba zapravo mijenja
anatomiju, fiziologiju
anatomiju, fiziologiju
07:45
physiology and function.
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i funkciju mozga.
07:48
Let's start with my favorite
brain area, the hippocampus.
brain area, the hippocampus.
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Krenimo od mog omiljenog
područja mozga, hipokampusa.
područja mozga, hipokampusa.
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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ili, zapravo, vježba,
proizvodi nove moždane stanice
proizvodi nove moždane stanice
07:58
new brain cells in the hippocampus,
that actually increase its volume,
that actually increase its volume,
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u hipokampusu,
koje povećavaju njegov volumen
koje povećavaju njegov volumen
08:02
as well as improve
your long-term memory, OK?
your long-term memory, OK?
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i poboljšavaju vaše
dugoročno pamćenje, ok?
dugoročno pamćenje, ok?
08:07
And that including in you and me.
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I to kod svih nas.
08:10
Number two: the most common finding
in neuroscience studies,
in neuroscience studies,
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Drugo: najčešća saznanja
u neuroznanstvenim studijama
u neuroznanstvenim studijama
08:14
looking at effects of long-term exercise,
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u pogledu učinaka dugoročne tjelovježbe,
08:16
is improved attention function
dependent or your prefrontal cortex.
dependent or your prefrontal cortex.
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odnose se na bolju moć koncentracije,
koja ovisi o prefrontalnom korteksu.
koja ovisi o prefrontalnom korteksu.
08:21
You not only get
better focus and attention,
better focus and attention,
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Ne samo što imate
bolju koncentraciju i pozornost,
bolju koncentraciju i pozornost,
08:23
but the volume of the hippocampus
increases as well.
increases as well.
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već se povećava i obujam 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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I konačno, ne samo da tjelovježba
odmah vidljivo utječe na raspoloženje,
odmah vidljivo utječe na raspoloženje,
08:32
but those last for a long time.
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već taj utjecaj dugo i traje.
08:33
So you get long-lasting increases
in those good mood neurotransmitters.
in those good mood neurotransmitters.
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Dakle, dugotrajno se povećavaju
neuroprijenosnici dobrog raspoloženja.
neuroprijenosnici dobrog raspoloženja.
08:39
But really, the most transformative thing
that exercise will do
that exercise will do
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No, najveća promjena uzrokovana vježbom
08:44
is its protective effects on your brain.
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upravo su zaštitni učinci
koje ima na vaš mozak.
koje ima na vaš mozak.
08:47
Here you can think
about the brain like a muscle.
about the brain like a muscle.
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Možete mozak zamisliti kao mišić.
08:50
The more you're working out,
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Što više vježbate,
08:52
the bigger and stronger your hippocampus
and prefrontal cortex gets.
and prefrontal cortex gets.
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to hipokampus i prefrontalni korteks
postaju većima i jačima.
postaju većima i jačima.
08:57
Why is that important?
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Zašto je to važno?
08:58
Because the prefrontal cortex
and the hippocampus
and the hippocampus
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Zato što su prefrontalni korteks
i hipokampus
i hipokampus
09:01
are the two areas that are most
susceptible to neurodegenerative diseases
susceptible to neurodegenerative diseases
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područja koja su najosjetljivija
na neurodegenerativne bolesti
na neurodegenerativne bolesti
09:07
and normal cognitive decline in aging.
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i na uobičajeno propadanje
kognitivnih sposobnosti starenjem.
kognitivnih sposobnosti starenjem.
09:10
So with increased exercise
over your lifetime,
over your lifetime,
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Dakle, povećanom fizičkom
aktivnošću za života,
aktivnošću za života,
09:14
you're not going to cure
dementia or Alzheimer's disease,
dementia or Alzheimer's disease,
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nećete izliječiti demenciju
ili Alzheimerovu bolest,
ili Alzheimerovu bolest,
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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ali ćete uspjeti stvoriti
09:19
the strongest, biggest hippocampus
and prefrontal cortex
and prefrontal cortex
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najjači, najveći hipokampus
i prefrontalni korteks
i prefrontalni korteks
09:22
so it takes longer for these diseases
to actually have an effect.
to actually have an effect.
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te će tim bolestima trebati
više vremena da postignu učinak.
više vremena da postignu učinak.
09:27
You can think of exercise, therefore,
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Možete vježbu zamisliti kao
09:30
as a supercharged 401K for your brain, OK?
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obilato mirovinsko osiguranje
za vaš mozak, ok?
za vaš mozak, ok?
09:35
And it's even better, because it's free.
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A i bolje od toga, jer je besplatna.
09:39
So this is the point in the talk
where everybody says,
where everybody says,
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I sad dolazimo do onog trena kad svi kažu,
09:42
"That sounds so interesting, Wendy,
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"Sve ovo zvuči doista zanimljivo, Wendy,
09:44
but I really will only
want to know one thing.
want to know one thing.
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no ja samo želim znati jednu stvar,
09:47
And that is, just tell me
the minimum amount of exercise
the minimum amount of exercise
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a to je, koliko najmanje moram vježbati
09:51
I need to get all these changes."
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da ostvarim sve te promjene."
09:53
(Laughter)
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(Smijeh)
09:54
And so I'm going to tell you
the answer to that question.
the answer to that question.
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I stoga ću vam odgovoriti na to pitanje.
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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Prvo, dobra vijest: ne morate
biti triatlonac da to postignete.
biti triatlonac da to postignete.
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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Zlatno je pravilo vježbati
tri do četiri puta tjedno,
tri do četiri puta tjedno,
10:06
minimum 30 minutes an exercise session,
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po najmanje 30 minuta
10:09
and you want to get aerobic exercise in.
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i po mogućnosti uključivši
aerobne vježbe.
aerobne vježbe.
10:12
That is, get your heart rate up.
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Odnosno, ubrzavši broj otkucaja srca.
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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Dobra je vijest i to
da ne morate ići u teretanu
da ne morate ići u teretanu
10:16
to get a very expensive gym membership.
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i plaćati skupe članarine.
10:18
Add an extra walk around the block
in your power walk.
in your power walk.
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Svojoj žustroj šetnji dodajte
još jedan krug po susjedstvu.
još jedan krug po susjedstvu.
10:22
You see stairs -- take stairs.
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Ako ugledate stepenice, uspnite se njima.
10:24
And power-vacuuming can be as good
as the aerobics class
as the aerobics class
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I žustro usisavanje može biti
jednako dobro kao i sat aerobika
jednako dobro kao i sat aerobika
10:29
that you were going to take at the gym.
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na koji ste namjeravali otići.
10:31
So I've gone from memory pioneer
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Stoga sam od pionira u pogledu pamćenja
10:35
to exercise explorer.
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prešla na istraživača vježbanja.
10:37
From going into the innermost
workings of the brain,
workings of the brain,
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Od proučavanja najskrivenijih
funkcija u mozgu,
funkcija u mozgu,
10:41
to trying to understand how exercise
can improve our brain function,
can improve our brain function,
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do pokušaja shvaćanja kako vježba
može poboljšati naše moždane funkcije.
može poboljšati naše moždane funkcije.
10:45
and my goal in my lab right now
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I sada je moj cilj u laboratoriju
10:48
is to go beyond that rule of thumb
that I just gave you --
that I just gave you --
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otići dalje od tog zlatnog pravila --
10:51
three to four times a week, 30 minutes.
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tri do četiri puta tjedno po 30 minuta.
10:53
I want to understand
the optimum exercise prescription
the optimum exercise prescription
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Želim vidjeti koji je optimalan
recept za vježbu
recept za vježbu
10:58
for you, at your age,
at your fitness level,
at your fitness level,
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za vas, u vašoj dobi, s vašom kondicijom,
11:02
for your genetic background,
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vašeg genetskog podrijetla,
11:04
to maximize the effects of exercise today
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kako bi se postigli maksimalni
učinci današnje vježbe
učinci današnje vježbe
11:08
and also to improve your brain
and protect your brain the best
and protect your brain the best
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te poboljšao i najbolje zaštitio vaš mozak
11:13
for the rest of your life.
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do kraja života.
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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No, jedno je govoriti o vježbanju,
a sasvim drugo prakticirati ga.
a sasvim drugo prakticirati ga.
11:19
So I'm going to invoke my power
as a certified exercise instructor,
as a certified exercise instructor,
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Stoga ću iskoristiti svoju moć
certificiranog instruktora vježbi
certificiranog instruktora vježbi
11:23
to ask you all to stand up.
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i zamoliti vas da ustanete.
11:25
(Laughter)
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(Smijeh)
11:27
We're going to do
just one minute of exercise.
just one minute of exercise.
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Vježbat ćemo samo jednu minutu.
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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Princip poziva i odgovora,
samo ponavljajte što radim i govorim
samo ponavljajte što radim i govorim
11:32
and make sure you don't punch
your neighbor, OK?
your neighbor, OK?
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i pazite da ne udarite svog susjeda, ok?
11:36
Music!
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Glazba!
11:37
(Upbeat music)
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(Živa ritmička glazba)
11:38
Five, six, seven, eight,
it's right, left, right, left.
it's right, left, right, left.
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Pet, šest, sedam, osam,
desna, lijeva, desna, lijeva.
desna, lijeva, desna, lijeva.
11:43
And I say, I am strong now.
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Reci "Sad sam jak/jaka."
11:48
Let's hear you.
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Da vas čujemo.
11:49
Audience: I am strong now.
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Publika: "Sad sam jak/jaka".
11:52
Wendy Suzuki: Ladies,
I am Wonder Woman-strong.
I am Wonder Woman-strong.
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Wendy Suzuki: "Dame,
jaka sam kao Wonder Woman!"
jaka sam kao Wonder Woman!"
11:56
Let's hear you!
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Da čujemo!
11:57
Audience: I am Wonder Woman-strong.
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Publika: "Jaka sam kao Wonder Woman."
12:00
WS: New move -- uppercut, right and left.
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WS: "Novi pokret -- aperkat,
desna, lijeva.
desna, lijeva.
12:02
I am inspired now. You say it!
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Nadahnut/a sam. Sad vi!"
12:06
Audience: I am inspired now.
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Publika: "Nadahnut/a sam".
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: "Posljednji pokret -- spusti,
desna, lijeva, desna, lijeva.
desna, lijeva, desna, lijeva.
12:14
I say, I am on fire now! You say it.
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Sad gorim! Sad vi".
12:18
Audience: I am on fire now.
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Publika: "Sad gorim!"
12:22
WS: And done! OK, good job!
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WS: "I gotovo! Ok, bravo!"
12:24
(Applause)
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(Pljesak)
12:30
Thank you.
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Hvala.
12:31
I want to leave you with one last thought.
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Prije kraja, još nešto za razmišljanje.
12:34
And that is, bringing
exercise in your life
exercise in your life
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Uvođenjem vježbe u svoj život,
12:37
will not only give you
a happier, more protective life today,
a happier, more protective life today,
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ne samo da ćete odmah živjeti
sretnije i zdravije,
sretnije i zdravije,
12:42
but it will protect your brain
from incurable diseases.
from incurable diseases.
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već ćete i mozak zaštititi
od neizlječivih bolesti.
od neizlječivih bolesti.
12:47
And in this way it will change
the trajectory of your life
the trajectory of your life
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I na taj ćete način promijeniti
putanju svog života
putanju svog života
12:52
for the better.
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na bolje.
12:53
Thank you very much.
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Puno hvala.
12:55
(Applause)
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(Pljesak)
12:58
Thank you.
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Hvala.
12:59
(Applause)
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(Pljesak)
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