TED 테드로 영어공부 하기 The brain changing benefits of exercise by Wendy Suzuki

안녕하세요, Davey 입니다. 오늘은, 정말, 머리 두뇌에도 도움이 되고, 알츠하이머 같은, 뇌 질환에서도 벗어 날수 있는 Tip을 알려 드릴려고 합니다. 바로 그 내용이 제가 오늘 소개 드릴 speech 안에 들어 있습니다. 일단, 오늘 speech 의 Title은 The brain-changing benefits of exercise 이고, Link는 아래 참조 하시면 됩니다.

 

https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise

The brain-changing benefits of exercise

일단 speaker가 동양사람이고, 발음자체가 막 굴러가고 그런 스타일은 아닌거 같습니다. 계속 영어 강연이나 speech를 듣다 보니까, 정말 다양한 발음들을 가지고 계시구나 라는 생각이 들더라구요. 무튼, 약간 화이팅 넘치게, 정말 간단한데, 바로 이득을 얻을 수 있고, 뇌 질환에도 도움이 되는 건데 할거냐 말거냐고 물어보네요. 당연히 하겠죠. 일단 사람들의 호기심을 자극을 시켜놓고, speech에 대한 집중도를 높인다음에 speech를 풀어 가는 거 같습니다.

 

 제가 생각하기에는, TED에서 나와서 애기하는 사람들으 대부부은, 그 분야 혹은, 그 경험에서, 정말 많은 것을 느끼고, 깨달은 사람이 할 수 있다고 생각합니다. 그렇다고 해서, 아무나 못하는 것은 아니고, 어떤 경험이든, TED 취지 대로, 널리 알리기에 가치 있는 이야기라면 무엇이든 다 될거라고 생각합니다. 일단, 첫 단락을 그렇게 가져가면서, 자세한 내용을 하나 하나 풀어가면서 speech를 이끌어 갑니다. 뇌 구조에 대해서 애기하면서, 작은 운동, 잦은 움직임 등 여러가지가 움직임이 어떻게 뇌에 여향을 미치는지에 대해서, 설명을 합니다.

 기본적으로, 어조 자체가, 톡톡 튀는 스타일이라서, 지루하지는 않습니다. 그리고, 약간 Asian의 느낌이라서 그런가, 더 잘 들리는 거 같습니다. 계속 애기를 하면서, 실제적으로 사람들이 듣고 싶어 하는 내용에 대해서 애기합니다. "니가 한 말은 좋다, 그렇게 할게, 그런데, Minimum amount 알려달라" 이렇게 사람들이 애기할 거라고 예상을 하고, 이야기를 풀어갑니다. 비싼 헬스 멤버쉽 그리고, 거창한 운동 플랜도 필요 없다고 하네요. 그냥 동네 주변에 파워 워킹 만으로도, 충분히 효과를 볼 수 있다라고 애기합니다. 저도 오늘 아침에 유투브 보면서 30분정도 운동하고, 냉수 샤워를 하니까, 하루 컨디션이 정말 다르네요... 이게 운동 때문인지, 냉수 샤워 때문인지는 모르겠는데, 정말 틀립니다. 운동, 그리고, 몸에 좋은거 하면 좋습니다. (힘들겠찌만...). 무튼 설명은 여기까지 하고, 아래 본문 내용 및 단어 참조하시어, 화이팅 하세요! 아래 script는 TED 홈페이지 해당 speech의 Transcript 내용 참조하였습니다.

 

- The brain-changing benefits of exercise script & word

 

TED 영상 사진 참조

 

What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer's disease or dementia. Would you do it? Yes! 

 

I am talking about the powerful effects of physical activity. Simply moving your body, has immediate, long-lasting and protective benefits for your brain. And that can last for the rest of your life. So what I want to do today is tell you a story about how I used my deep understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today. Now, as a neuroscientist, I know that our brains, that is the thing in our head right now, that is the most complex structure known to humankind. But it's one thing to talk about the brain, and it's another to see it. 

 

So here is a real preserved human brain. And it's going to illustrate two key areas that we are going to talk about today. The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality. The second key area is located in the temporal lobe, shown right here. You have two temporal lobes in your brain, the right and the left, and deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events. And that structure is called the hippocampus. So I've always been fascinated with the hippocampus. How could it be that an event that lasts just a moment, say, your first kiss, or the moment your first child was born, can form a memory that has changed your brain, that lasts an entire lifetime? That's what I want to understand. I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories. And essentially try and decode how those brief bursts of electrical activity, which is how neurons communicate with each other, how those brief bursts either allowed us to form a new memory, or did not. 

 

retain : 유지하다

temporal lobe : 측두엽

decode : 해독하다

brief bursts : 짧은 분기

neurons : 신경세포

 

But a few years ago, I did something very unusual in science. As a full professor of neural science, I decided to completely switch my research program. Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it. I discovered and I experienced the brain-changing effects of exercise. And I did it in a completely inadvertent way. I was actually at the height of all the memory work that I was doing -- data was pouring in, I was becoming known in my field for all of this memory work. And it should have been going great. It was, scientifically. But when I stuck my head out of my lab door, I noticed something. I had no social life. I spent too much time listening to those brain cells in a dark room, by myself. (Laughter) I didn't move my body at all. I had gained 25 pounds. And actually, it took me many years to realize it, I was actually miserable. And I shouldn't be miserable. And I went on a river-rafting trip -- by myself, because I had no social life. And I came back -- 

 

(Laughter) 

 

inadvertent : 우연히

at the height of : ~ 의 절정에, 한창일때

 

 

thinking, "Oh, my God, I was the weakest person on that trip." And I came back with a mission. I said, "I'm never going to feel like the weakest person on a river-rafting trip again." And that's what made me go to the gym. And I focused my type-A personality on going to all the exercise classes at the gym. I tried everything. I went to kickbox, dance, yoga, step class, and at first it was really hard. But what I noticed is that after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost. And that's what kept me going back to the gym. Well, I started feeling stronger. I started feeling better, I even lost that 25 pounds. 

 

And now, fast-forward a year and a half into this regular exercise program and I noticed something that really made me sit up and take notice. I was sitting at my desk, writing a research grant, and a thought went through my mind that had never gone through my mind before. And that thought was, "Gee, grant-writing is going well today." And all the scientists -- 

 

fast-forward : 빨리 돌려보면

made me sit up : 자세를 바로하다

grant-writing : 기금이용을 위해 작성하느 문서

 

 

(Laughter) 

 

yeah, all the scientists always laugh when I say that, because grant-writing never goes well. It is so hard; you're always pulling your hair out, trying to come up with that million-dollar-winning idea. But I realized that the grant-writing was going well, because I was able to focus and maintain my attention for longer than I had before. And my long-term memory -- what I was studying in my own lab -- seemed to be better in me. And that's when I put it together. 

 

Maybe all that exercise that I had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it. So as a curious neuroscientist, I went to the literature to see what I could find about what we knew about the effects of exercise on the brain. And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself. Better mood, better energy, better memory, better attention. And the more I learned, the more I realized how powerful exercise was. Which eventually led me to the big decision to completely shift my research focus. And so now, after several years of really focusing on this question, I've come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons. 

 

Number one: it has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. And finally, studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important. 

 

(Laughter) 

 

But these immediate effects are transient, they help you right after. What you have to do is do what I did, that is change your exercise regime, increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function. Let's start with my favorite brain area, the hippocampus. The hippocampus -- or exercise actually produces brand new brain cells, new brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me. 

 

transient : 순간적인, 일시적인

regime : 체제

cardiorespiratory : 실폐의, 심장의

anatomy : 구조

physiology : 생리학

 

neurotransmitters : 신경전달 물질

neurodegenerative : 신경 연성의

 

 

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. You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters. 

 

But really, the most transformative thing that exercise will do is its protective effects on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So 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 so it takes longer for these diseases to actually have an effect. You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it's even better, because it's free. 

 

So this is the point in the talk where everybody says, "That sounds so interesting, Wendy, but I really will only want to know one thing. And that is, just tell me the minimum amount of exercise I need to get all these changes." 

 

(Laughter) 

 

And so I'm going to tell you the answer to that question. First, good news: you don't have to become a triathlete to get these effects. 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. And the good news is, you don't have to go to the gym to get a very expensive gym membership. Add an extra walk around the block in your power walk. You see stairs -- take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym. 

 

triathleste : 철인 3종 경기 선수

 

So I've gone from memory pioneer to exercise explorer. From going into the innermost workings of the brain, to trying to understand how exercise can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life. 

 

innermost : 가장 안쪽의

 

But it's one thing to talk about exercise, and it's another to do it. So I'm going to invoke my power as a certified exercise instructor, to ask you all to stand up. 

 

invoke : 적용하다, 들먹이다

 

(Laughter) 

 

We're going to do just one minute of exercise. It's call-and-response, just do what I do, say what I say, and make sure you don't punch your neighbor, OK? Music! 

 

(Upbeat music) 

 

Five, six, seven, eight, it's right, left, right, left. And I say, I am strong now. Let's hear you. 

 

Audience: I am strong now. 

 

Wendy Suzuki: Ladies, I am Wonder Woman-strong. Let's hear you! 

 

Audience: I am Wonder Woman-strong. 

 

WS: New move -- uppercut, right and left. I am inspired now. You say it! 

 

Audience: I am inspired now. 

 

WS: Last move -- pull it down, right and left, right and left. I say, I am on fire now! You say it. 

 

Audience: I am on fire now. 

 

WS: And done! OK, good job! 

 

(Applause) 

 

Thank you. I want to leave you with one last thought. And that is, bringing exercise in your life will not only give you a happier, more protective life today, but it will protect your brain from incurable diseases. And in this way it will change the trajectory of your life for the better. 

 

trajectory : 탄도, 체적, 궤도

 

Thank you very much. 

 

(Applause) 

 

Thank you. 

 

(Applause) 

 

 

정말 오늘은, 운동해서 그런지.. 상쾌한 하루였던거 같습니다. 여러분도 운동 정말 추천합니다!

 

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