小綠的文字世界 / Green's Words

【TED影片-01】筆記與反思

 

Wendy Suzuki 《溫蒂鈴木》

The brain-changing benefits of exercise 運動為大腦帶來的益處

 

<演講重點筆記>

• that exercise is the most transformative thing that you can do for your brain today. 

運動，是現今你能做的所有事情當中，最能改變你的大腦的事。

• Simply moving your body has immediate, long-lasting and protective benefits for your brain.

只是單純地動你的身體，就會對大腦產生立即、持久，而且有保護作用的好處。

• Literature showing……Better mood, better energy, better memory, better attention

文獻指出……更好的心情、能量、記憶、注意力。

• with increased exercise over your lifetime, you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex.

在一生中增加運動，並不能治癒失智症或阿茲海默症，但能創造出最強壯、最大的海馬迴和前額葉皮質。

• that you can do for your brain today for the following three reasons.運動能改變大腦的三個理由

1. Number one: it has immediate effects on your brain. increase your mood right after that workout, improve your ability to shift and focus attention, improve your reaction times第一：運動對你的大腦有立即的效應。提升心情、改善轉移和聚焦的能力、提升反應時間。
2. Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex. 第二：改善注意力功能，這功能取決於前額葉皮質。
3. But really, the most transformative thing that exercise will do is its protective effects on your brain. 第三：保護大腦。

• The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up.

經驗法則：每週運動3~4次，每次至少30分鐘，且需要做「有氧運動」，也就是要讓心跳升高。

 

<專有名詞>

prefrontal cortex 前額葉皮質

• behind your forehead在額頭後面
• critical for things like decision-making, focus, attention and your personality.對決策、聚焦(專注)、注意力、以及人格來說很重要

temporal lobes顳葉

• You have two temporal lobes in your brain,the right and the left.  大腦中有兩個顳葉，一左一右

Hippocampus 海馬迴

• deep in the temporal lobe位於顳葉的深處
• critical for your ability to form and retain new long-term memories for facts and events. 能針對事實和事件來形成並維持新的長期記憶。
• hippocampus, that actually increase its volume, as well as improve your long-term memory海馬迴-運動確實能製造出全新的腦細胞，海馬迴中的腦細胞能增加容積，還能改善長期記憶。

 

<講者書籍> (目前沒有看到繁體中文版)

Healthy Brain, Happy Life: A Personal Program to to Activate Your Brain & Do Everything Better

 

<反思>

• 撇開瘦身不談，規律的有氧運動，對於腦健康有益處。
• 開心地享受運動。過大的減重壓力，或過度的運動量，對身體未必好。
• 改變運動規律、加入有氧運動(提升心肺功能)，才能得到持久效應。

 

<待做功課>

• 如何養成規律運動習慣？不想運動時，怎麼辦？ (初步想到方式：報名課程/約人一起運動)
• 良好的健康，還要有正確的飲食和睡眠搭配。這類資訊，要花時間蒐集。
• 每個人都會有最適合自己的運動方式與規律，你是否已經找到最適合自己的運動模型？

 

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