Pratica di Shadowing: The Brain-Changing Benefits of Exercise | Wendy Suzuki | TED - Impara a parlare inglese con YouTube
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What if I told you there was something
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that you can do right now that would have an immediate positive benefit for your brain,
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including your mood and your focus?
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And what if I told you that same thing could actually last a long time
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and protect your brain from different conditions like depression, Alzheimer's disease or dementia?
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Would you do it?
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Yes.
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I am talking about the powerful effects of physical activity that is simply moving your body,
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has immediate, long-lasting and protective benefits for your brain,
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and that can last for the rest of your life.
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So what I want to do today is tell you a story about how I used my deep understanding of neuroscience,
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as a professor of neuroscience,
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to essentially do an experiment on myself,
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in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today.
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Now, as a neuroscientist, I know that our brains,
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that is the thing in our head right now,
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That is the most complex structure known to humankind.
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But it's one thing to talk about the brain,
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and it's another to see it.
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So here is a real preserved human brain,
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and it's going to illustrate two key areas that we're going to talk about today.
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The first is the prefrontal cortex right behind your forehead,
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critical for things like decision-making,
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focus, attention, and your personality.
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The second key area is located in the temporal lobe, shown right here.
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You have two temporal lobes on your brain,
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the right and the left,
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and deep in the temporal lobe is a key structure critical for your ability to form
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and retain new long-term memories for facts and events.
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And that structure is called the hippocampus.
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So I have always been fascinated with the hippocampus.
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How could it be that an event that lasts just a moment,
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say, your first kiss, or the moment your first child was born,
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can form a memory that has changed your brain that lasts an entire lifetime.
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That's what I want to understand.
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I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories,
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and essentially try and decode how those brief bursts of electrical activity,
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which is how neurons communicate with each other,
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how those brief bursts either allowed us to form a new memory or did not.
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But a few years ago,
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I did something very unusual in science.
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As a full professor of neuroscience,
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I decided to completely switch my research program because I encountered something that was so amazing,
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with the potential to change so many lives,
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that I had to study it.
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I discovered and I experienced the brain-changing effects of exercise.
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And I did it in a completely inadvertent way.
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I was actually at the height of all the memory work that I was doing.
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Data was pouring in.
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I was becoming known in my field for all of this memory work.
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And it should have been going great.
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It was, scientifically.
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But when I stuck my head out of my lab door, I noticed something.
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I had no social life.
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I spent too much time listening to those brain cells in a dark room by myself.
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I didn't move my body at all.
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I had gained 25 pounds.
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And actually, it took me many years to realize it,
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I was actually miserable, and I shouldn't be miserable.
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And I went on a river rafting trip by myself,
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because I had no social life.
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And I came back thinking,
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thinking, oh my God, I was the weakest person on that trip,
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and I came back with a mission.
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I said, I'm never going to feel like the weakest person on a river rafting trip again,
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and that's what made me go to the gym.
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And I focused my type A personality on going to all the exercise classes at the gym.
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I tried everything.
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I went to kickbox, dance,
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yoga, step class, and at first it was really hard.
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But what I noticed is that after every sweat-inducing workout that I tried,
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I had this great mood boost and this great energy boost,
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and that's what kept me going back to the gym.
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Well, I started feeling stronger.
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I started feeling better.
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I even lost that 25 pounds.
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And now, fast forward a year and a half into this regular exercise program,
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and I noticed something that really made me sit up and take notice.
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I was sitting at my desk writing a research grant,
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and a thought went through my mind that had never gone through my mind before.
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And that thought was, gee,
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grant writing is going well today.
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And all the scientists always laugh when I say that,
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because grant writing never goes well.
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It is so hard, you're always pulling your hair out,
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trying to come up with that million-dollar winning idea.
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But I realized that the grant writing was going well,
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because I was able to focus and maintain my attention for longer than I had before.
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And my long-term memory, what I was studying in my own lab,
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seemed to be better in me.
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And that's when I put it together.
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Maybe all that exercise that had included and added to my life was changing my brain.
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Maybe I did an experiment on myself without even knowing it.
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So as a curious neuroscientist,
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I went to the literature to see what I could find
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about what we knew about the effects of exercise on the brain.
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And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.
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Better mood, better energy, better memory, better attention.
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And the more I learned,
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the more I realized how powerful exercise was,
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which eventually led me to the big decision to completely shift my research focus.
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And so now, after several years of really focusing on this question,
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I've come to the following conclusion,
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that exercise is the most transformative thing that you can do for your brain today for the following three reasons.
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Number one, it has immediate effects on your brain.
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A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline.
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That is going to increase your mood right after that workout,
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exactly what I was feeling.
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My lab showed that a single workout can improve your ability to shift and focus attention,
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and that focus improvement will last for at least two hours.
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And finally, studies have shown that a single workout will improve your reaction times,
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which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter,
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which is very, very important.
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But these immediate effects are transient.
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They help you right after.
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What you have to do is do what I did,
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that is, change your exercise regime,
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increase your cardiorespiratory function to get the long-lasting effects.
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And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function.
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Let's start with my favorite brain area, the hippocampus.
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The hippocampus, or exercise, actually produces brand-new brain cells,
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new brain cells in the hippocampus that actually increase its volume,
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as well as improve your long-term memory.
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OK?
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And that including in you and me.
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Number two,
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the most common finding in neuroscience studies looking at the effects
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of long-term exercise is improved attention function dependent on your prefrontal cortex.
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You not only get better focus and attention,
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but the volume of the hippocampus increases as well.
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And finally, you not only get immediate effects of mood with exercise,
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but those last for a long time,
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so you get long-lasting increases in those good mood neurotransmitters.
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But really, the most transformative thing that exercise will do is its protective effects on your brain.
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Here you can think about the brain like a muscle the more you're working out,
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the bigger and stronger your hippocampus and prefrontal cortex gets.
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Why is that important?
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Because the prefrontal cortex and the hippocampus are the two areas
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that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging.
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So with increased exercise over your lifetime,
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you're not going to cure dementia or Alzheimer's disease,
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but what you're going to do to create the strongest,
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biggest hippocampus in prefrontal cortex,
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so it takes longer for these diseases to actually have an effect.
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You can think of exercise,
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therefore, as a supercharged 401k for your brain.
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OK?
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And it's even better because it's free.
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So this is the point in the talk where everybody says,
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that sounds so interesting, Wendy,
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but I really only want to know one thing,
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and that is, just tell me the minimum amount of exercise I need to get all these changes.
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And so I'm going to tell you the answer to that question.
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First, good news, you don't have to become a triathlete to get these effects.
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The rule of thumb is you want to get three to four times a week exercise,
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minimum 30 minutes an exercise session,
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and you want to get aerobic exercise in.
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That is, get your heart rate up.
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And the good news is you don't have to go to the gym to get a very expensive gym membership.
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Add an extra walk around the block in your power walk.
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You see stairs?
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Take stairs.
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And power vacuuming can be as good as the aerobics class that you were going to take at the gym.
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So I have gone from memory pioneer to exercise explorer,
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from going into the innermost workings of the brain to trying to understand how exercise can improve our brain function.
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And my goal in my lab right now is to go beyond
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that rule of thumb that I just gave you three to four times a week, 30 minutes.
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I want to understand the optimum exercise prescription for you at your age,
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at your fitness level, for your genetic background
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to maximize the effects of exercise today and also to improve your brain
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and protect your brain the best for the rest of your life.
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But it's one thing to talk about exercise,
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and it's another to do it.
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So I'm going to invoke my power as a certified exercise instructor to ask you all to stand up.
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We're going to do just one minute of exercise.
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It's call and response.
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Just do what I do,
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say what I say, and make sure you don't punch your neighbor, OK?
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Music.
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Five, six, seven, eight.
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It's right, left, right, left.
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And I say, I am strong now.
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Let's hear you.
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I am strong now.
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Ladies, I am Wonder Woman strong.
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Let's hear you.
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I am Wonder Woman strong.
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New move.
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Uppercut, right and left.
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I am inspired now.
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You say it.
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I am inspired now.
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Last move.
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Pull it down.
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Right and left.
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Right and left.
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I say, I am on fire now.
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You say it.
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I am on fire now.
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And done.
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Okay, good job.
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Thank you.
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I want to leave you with one last thought,
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and that is, bringing exercise in your life will not only give you a happier,
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more productive life today, but it will protect your brain from incurable diseases,
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and in this way, it will change the trajectory of your life for the better.
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Thank you very much.
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Thank you.
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Informazioni su questa lezione
In questo video, Wendy Suzuki esplora i benefici dell'esercizio fisico sul nostro cervello, evidenziando come l'attività fisica possa migliorare l'umore, la concentrazione e persino proteggerci da condizioni mentali come depressione e demenza. Durante questa lezione, praticherai la conversazione in inglese e una serie di vocaboli e strutture grammaticali legati alla salute mentale e fisica. Avrai l'opportunità di cimentarti in contesti conversazionali riguardanti il benessere e la neuroscienza, il che sarà particolarmente utile per migliorare la tua fluenza in inglese.
Vocabolario e frasi chiave
- Exercise: esercizio fisico. Rappresenta l'attività di muoversi per mantenere la salute.
- Mood: umore. Riferito al stato emotivo di una persona.
- Focus: concentrazione. La capacità di mantenere l'attenzione su un compito specifico.
- Hippocampus: ippocampo. Una parte del cervello fondamentale per la formazione di nuovi ricordi.
- Memory: memoria. La facoltà di ricordare eventi o informazioni passate.
- Neuroscience: neuroscienza. Lo studio del sistema nervoso, inclusi cervello e comportamento.
- Protect: proteggere. Avere un effetto difensivo contro malattie o condizioni.
- Transform: trasformare. Cambiare forma o condizione; nel contesto del video, riferito ai cambiamenti apportati dall'esercizio sul cervello.
Consigli pratici per questo video
Durante il video di Wendy Suzuki, è consigliabile adottare la tecnica di shadowing per migliorare la tua pratica di pronuncia. La velocità del suo parlato è moderata, il che permette di seguire e ripetere facilmente le frasi. Presta particolare attenzione all'accento americano, dato che Wendy ha una pronuncia chiara e comprensibile. Anche se l'argomento della neuroscienza può sembrare complesso, concentrati sui concetti principali e prova a ripetere le frasi chiave per migliorare la tua fluenza in inglese. Non dimenticare di prendere appunti su nuovi termini e ripetere le frasi a voce alta per un allenamento più efficace.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.
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