SEISOESSASI OPIT PAREMMIN

SEISOESSASI OPIT PAREMMIN Minna Huotilainen Kasvatustieteen professori, aivotutkija Helsingin yliopisto Twitter: @minnahuoti 02/10/2018 1

EEG eli aivosähkökäyrä Reaaliaikainen aivotoiminnan tarkkailu arjessa

TULEVAISUUDEN AIVOTUTKIMUS: ITSENSÄ MITTAAMINEN? Kiinnostaisiko sinua nähdä aivosähkökäyräsi? Lähettäisitkö aivosähkökäyräsi tutkijoille?

Liian monta tehtävää yhtä aikaa liikaa muistettavia asioita liikaa keskeytyksiä uupumusta muistiongelmia tarkkaavaisuusongelmia Miltä työ näyttää aivojen näkökulmasta?

Kuva kirjasta Huotilainen ja Peltonen: Tunne aivosi Kuvan suunnittelu ja toteutus: Jori Uusitalo

CONNECTION BETWEEN PHYSICALLY ACTIVE LIFESTYLE AND COGNITION LIIKUNNALLISEN ELÄMÄNTAVAN JA KOGNITION YHTEYS Correlational studies: How does learning differ in individuals with physically active vs physically passive lifestyle? Problem of causality: The same third factor (for example depression) can affect both Practical problem of defining and measuring active lifestyle: should we look at fitness (easy to measure) or ask for diaries of physical activity or measure long-term physical activity? Intervention studies: If we change the lifestyle from passive to active (or vice versa), can we see a change in learning? Practical problem of implementation: changing people s lifestyles is not easy! Natural changes have the same causality problem as the correlational studies Presentation Name / Firstname Lastname 02/10/2018 6

Correlation study Estimate of physical activity Intervention study TWO MAIN APPROACHES KAKSI TUTKIMUSTYYPPIÄ Estimate of learning Correlation (look for 3 rd factor) Estimate of physical activity and learning Intervention to change physical activity in half Estimate of physical activity and learning Presentation Name / Firstname Lastname 02/10/2018 7

MAIN RESULTS FROM CORRELATION STUDIES Long-term positive effects of PA on cognition have been shown in several studies Individuals with PA as a hobby have higher scores in several measures of cognition (remember causality problem) Korrelaatiotutkimusten päätuloksia Liikunnan harrastamisen myönteiset vaikutukset kognitioon (muisti, tarkkaavaisuus, oppiminen) on osoitettu monissa tutkimuksissa Liikuntaa harrastavat henkilöt saavat korkeampia pistemääriä monenlaisissa kognitiivisissa testeissä (muista: tuntematon syyseuraus-suhde)

CONNECTIONS BETWEEN PE AS A HOBBY AND ACADEMIC PERFORMANCE IN SCHOOL CHILDREN LIIKUNTAHARRASTUKSEN JA KOULUSUORIUTUMISEN YHTEYKSIÄ KOULUIÄSSÄ Author Sample Milieu Outcome measure Response Nelson and Gordon- Larsen [20] Field et al. [21] Dwyer et al. [24] US National Longit. Study of Adolescent Health 52 girls and 37 boys in suburban high school 7961 schoolchildren, aged 7 15 years in 109 schools USA Significant association Grades USA GPA Higher GPA Australia Rating by the school principal Risk ratio for higher results 1.20 for mathematics and 1.21 for English + school performance positively associated with PA in the preceding week + + Pate et al. [25] Youth Risk Behavior Survey adolescents Williams [26] England GPA Sigfudsdottir et al. [27] Tremblay et al. [28] Daley and Ryan [29] 6,923 grade 6 children 232 boys and girls (13 16 years old) USA Iceland Perception of academic performance self-reported school performance Negative or null outcomes on AA New Brunswick GPA and self-esteem (Canada) England self-reported PA and GPA Inverse relation with level of PA. + positive association between school sports participation and AA r = -0.11 with absenteeism and r = 0.09 with grades 0 Inverse relation PA and AA 0 + No relationship except for the duration of PA time vs. marks for English (r = -0.29 to -0.30) - 0/+ Dollman et al. [30] Primary school children grades 3, 5 and 7 in 117 schools Australia Reading and maths scores No relation Yu et al. [31] 333 Chinese pre-adolescents (aged 8 12) Hong Kong, China Examination results and conduct grades No relation with AA but relation with self-esteem Trudeau & Shephard 2008 review 9 2.10.2018

PHYSICAL ACTIVITY, FITNESS, AND EXERCISE VS. GRAY MATTER VOLUME IN LATE ADULTHOOD FYYSINEN AKTIIVISUUS, KUNTO JA HARMAAN AINEEN MÄÄRÄ AIKUISILLA JA VANHUKSILLA Alosco et al. (2013) Increased fitness is associated with increased gray matter volume. Bugg and Head (2011) Increased fitness is associated with increased frontal volume; exercise engagement moderated age-related medial temporal lobe atrophy. Bugg et al. (2012) Increased fitness is associated with increased processing speed, executive function, and hippocampal volume. Burns et al., 2008a b Increased fitness is associated with increased whole brain volume in AD patients, but not in a nondemented sample. Increased fitness is associated with better cognitive performance in both AD and nondemented samples. Colcombe et al. (2003) Increased fitness is associated with decreased age-related losses in cortical volume. Colcombe et al. (2006) Fitness intervention significantly increased gray and white matter volume in sedentary older adults. Erickson et al. (2007) Increased fitness is associated with decreased hormone treatment-related cortical volume loss and increased cognitive function. Erickson et al. (2009) Increased fitness is associated with increased hippocampal volume which mediates spatial memory performance. Erickson et al. (2010) Increased physical activity (walking 72 blocks/wk) is associated with increased gray matter. Erickson et al. (2011) Fitness intervention increased hippocampal volume in exercise group. Floel et al. (2010) Physical activity is associated with increased gray matter volume in frontal cortex and better memory encoding. Gordon et al. (2008) Both increased fitness and education level is associated with increased gray and white matter volume. Gow et al. (2012) Increased physical activity is associated with increased gray and white matter, as well as decreased atrophy and white matter lesions. Head et al. (2012) Increased physical activity moderates the negative effect of stress on hippocampal volume. Ho et al. (2011) Increased physical activity assoc. with increased brain volume, controlling for education and age. Effect eliminated when incl. BMI in the model. Honea et al. (2009) Increased fitness is associated with increased parietal and temporal gray matter volume in early-stage AD subjects, but not in nondemented subjects. No relationship between volume, fitness, and apoe genotype was found. Rosano et al. (2010) Physical activity was not associated with total brain volume or atrophy. Increased physical activity is associated with increased cognitive performance and related brain function as measured by fmri. Rovio et al. (2010) Increased physical activity in midlife is associated with increased gray matter volume in late life. Ruscheweyh et al. (2011) Incr. physical activity associated with incr. memory performance, gray matter volume, and BDNF, regardless of intensity manipulation. Smith et al. (2011) Physical activity was not associated with gray matter volume. Increased physical activity is associated with increased semantic memory performance and brain function in those at risk for AD (apoe-4 carriers), as measured by fmri. Szabo et al. (2011) Increased fitness is associated with better spatial working memory performance and increased hippocampal volume. Verstynen et al. (2012) Incr. fitness associated with incr. volume in striatum and task-switching performance. Caudate nucleus volume mediates performance on task-switching task. Weinstein et al. (2012) Increased fitness is associated with increased volume in dorsolateral prefrontal cortex and better performance on Stroop task. Gray matter volume mediates performance on cognitive tasks.

TAKE HOME MESSAGE MITÄ OPIMME TÄSTÄ? Individuals who have PA as a hobby and lead a physically active lifestyle have on average good brain structure and function, good cognitive skills, and less aging effects in the brain. (Causality unknown) Liikuntaa harrastavilla ja liikunnallista elämäntapaa elävillä on keskimäärin hyvät aivorakenteet, kognitiiviset toiminnot ja vähemmän aivojen ikääntymisen merkkejä. (Syy-seuraus-suhde tuntematon)

INTERVENTIONS: INCREASED PA AND CHANGE IN COGNITION Interventions increasing PA (typically 3 months or more) increase scores in cognitive tests The cognitive effects are especially strong in individuals who had especially low amounts of PA before the intervention Interventioita: Liikunnan lisäys ja kognition muutos Liikunnan lisäys (yleensä 3 kk tai enemmän) parantaa tuloksia kognitiivisissa testeissä Erityisen hyviä parannuksia nähdään henkilöillä, joilla liikuntamäärät olivat ennen interventiota pieniä tai nolla

PA INTERVENTION INCREASES MEMORY AREAS IN THE BRAIN AND MEMORY PERFORMANCE LIIKUNNAN LISÄYS KASVATTI AIVOJEN MUISTIALUEITA JA MUISTIA Intervention study by Erickson K I et al. PNAS 2011;108:3017-3022 -120 healthy, sedentary adults aged 55-80 y -Walking 3 times per week for 1 year w.60-75% max HR for 40 minutes -Stretching group: same amount of time, same amount of meeting people, no rise in HR -In walkers: increase in hippocampal volume and better memory performance 13 2.10.2018

PA INTERVENTIONS INCREASE ACADEMIC PERFORMANCE AT SCHOOLS LIIKUNNAN LISÄÄMINEN KOULUSSA PARANTAA OPPIMISTA Author Sample Milieu Intervention Outcome measure Response Fourestier [7] Shephard et al. [8] Sallis et al. [9] Dwyer et al. [11] Ahamed et al. [13] Coe et al. [14] Raviv et al. [15] Children in final year of primary school 13 years 546 children in grades 1 through 6 655 children grades 5 and 6 500 10-year-old students 287 9 11 year old primary students 214 grade 6 students 358 kindergarten and grade 1 students Vanves (Paris) Trois Rivières, Québec California South Australia British Columbia Western Michigan, U.S.A. Various sports and other activities, 13 h/wk increase for one year 5 h of specialist physical education per week for 6 years 27 42 min additional physical education per week for two years 75 min/day of endurance training Added 47 min/wk of varied activities for 16 months Nominal 55 min/day (actual 19 min/day) physical education for one semester One-year movement Israel education program Trudeau & Shephard 2008 review Overall academic performance Teacher ratings, Standard Provincial examination, WISC tests Metropolitan achievement tests Scores for reading and arithmetic Canadian Achievement Test (CAT-3) Classroom assessments and nationally standardized achievement scores Reading skills and arithmetic skills 14 + Enhanced in experimental group + Enhanced teacher ratings, Maths but not English improved in + Provincial exams, 3 4% gain on (+) WISC Non-significant trend to gains in English, arithmetic and (+) behaviour Non-significant trend to (+) gains in English and arithmetic at 2-year follow up Slight trend to improved scores + + No change in academic performance except in sub-group who exercised vigorously Both improved relative to controls Minna Huotilaine 2.10.2018 n

TAKE HOME MESSAGE MITÄ OPIMME TÄSTÄ? Increase of physical activity leads to better learning especially in those who used to move very little Liikunnan lisääminen erityisesti vähän liikkuvilla edistää oppimista

THESE STEREOTYPES ARE NOT TRUE AND THEY ARE HARMFUL

Group 1 / Time 1 INSTANTANEOUS EFFECT NOPEAT VAIKUTUKSET No physical activity Estimate of learning Estimate of memory Group 2 / Time 2 Physical activity Estimate of learning Estimate of memory Presentation Name / Firstname Lastname 02/10/2018 17

HOW DOES PHYSICAL ACTIVITY AFFECT INSTANTANEOUS COGNITIVE ABILITIES? Short PA (2 min) before a cognitive test ( IQ test ) enhances the result of the test Several studies show that PA of 5-30 min enhances learning This probably happens by increase of serotonin and BDNF already 20 seconds after starting PA (Hillman et al., 2008, Nat.Rev.Neurosci.) Miten lyhyt liikuntapyrähdys vaikuttaa henkiseen suorituskykyyn? Lyhyt liikuntahetki (2 min) juuri ennen kognitiivista testiä ( älykkyystesti ) parantaa testisuoritusta Useissa tutkimuksissa noin 5-30 min kestoisilla liikuntahetkillä havaittiin vaikutusta liikunnan jälkeiseen oppimiseen Solutason mekanismeina esitetään toisaalta serotoniinin ja toisaalta hermokasvutekijä BDNF:n vapautumista noin 20 sekuntin kuluttua liikunnan alkamisesta (Hillman et al., 2008, Nat.Rev.Neurosci.)

SHORT PHYSICAL EXERCISE IN THE MORNING REDUCES ADHD SYMPTOMS 202 kids aged 5 to 9 years 94 with alarming ADHD symptoms, 108 with no alarming symptoms of ADHD In the morning before school, 30 minutes of PA: a game of tag, Sharks and Minnows, Spiders and Flies, Follow the Leader The other group: 30 minutes seated activities Parents and teachers noticed reduced symptoms of ADHD in both groups who had PA before school Hoza, B., Smith, A. L., Shoulberg, E. K., et al. (2015). A randomized trial examining the effects of aerobic physical activity on attentiondeficit/hyperactivity disorder symptoms in young children. Journal of abnormal child psychology, 43(4), 655-667. 10/2/2018 19

PAY ATTENTION TO TIMING OF THE EXERCISE EFFECTS Physical activity has several positive outcomes to learning In rat studies, best performance in maze (fastest time, fewest errors) is 1 week after exercise In rat studies, best learning and memory performance (easiest to learn, longest to remember) is in learning immediately after exercise Exercise and time-dependent benefits to learning and memory. N.C.Berchtold, N.Castello, C.W.Cotman (2010) 10/2/2018 20

RHYTHMIC SYNCHRONOUS ACTIVITY AND PROSOCIAL BEHAVIOUR ARE CONNECTED IN CHILDREN Tomasello and others studied prosocial activity during free play in children after 15 minutes of guided activity After active musical singing, walking, clapping or rhythmic chanting play, children engaged in prosocial activity more often than after passive waiting or after listening to engaging stories. The effect is connected to the mirror neuron system in the brain: we are on the same side because we move together in synchrony Rytmikäs yhteisliikkuminen ja toiset huomioiva käytös ovat yhteydessä Tomasellon tutkimusryhmä selvitti lasten prososiaalista eli toiset huomioivaa käytöstä suhteessa sitä edeltävään ohjattuun toimintaan Aktiivisen rytmisen yhteisliikkumisen jälkeen lasten toiset huomioiva käytös lisääntyi Ilmiö liittyy aivojen peilisoluihin: olemme samalla puolella koska liikumme synkronisesti

TAKE HOME MESSAGE MITÄ OPIMME TÄSTÄ? When you need to be smart, activate your brain by exercising for a few minutes. If you need to teach something difficult, don t make your pupils sit down. If you want a group of people to bond together, let them do some music or dance together. Jos tarvitset älyäsi, aktivoi aivosi liikkumalla joitakin minuutteja. Jos sinun täytyy opettaa jotain vaikeaa, älä laita oppilaita istumaan. Ryhmäyttämisessä musiikki ja tanssi ovat tehokkaita.

BETTER MENTAL HEALTH WITH PA LIIKUNNALLA MIELENTERVEYSOIREIDEN HALLINTAA Even light activity like walking decreases symptoms of depression (Blumenthal et al., 2006) Even light activity protects from depression (Blumenthal et al., 2010, Psychosom.med., Otto et al, 2006, Clin.psych.) Individuals with diabetes and depression benefit greatly from walking and other light activity (de Groot, 2009, Diab.) Anxiety and panic attacks can be reduced with medium-heavy and heavy excercise (Smits&Otto, 2009, Depr.Anx.) Mechanisms may include changes in sleep patterns Masennusoireiden vähentäjänä tepsii kevytkin liikunta, ahdistuneisuusoireiden ja paniikkihäiriön kohdalla raskas liikunta Unen laatu voi toimia välittäjänä Presentation Name / Firstname Lastname 02/10/2018 23

PA INCREASES HIPPOCAMPAL NEUROGENESIS IN RATS LIIKKUESSA SYNTYY UUSIA HERMOSOLUJA Rats in Endurance training (low-speed, longduration running) retain more neurons than rats in anaerobic Resistance training Rottien hippokampukseen syntyy uusia hermosoluja, kun rotat harjoittelevat kestävyyttä, tai anaerobista voimaharjoittelua Nokia, M. S., Lensu, S., Ahtiainen, J. P., Johansson, P. P., Koch, L. G., Britton, S. L., & Kainulainen, H. (2016). Physical exercise increases adult hippocampal neurogenesis in male rats provided it is aerobic and sustained. The Journal of physiology, 594(7), 1855-1873.

Henkiin jääneiden solujen määrä NEWBORN CELLS SURVIVE WITH LEARNING CHALLENGES UUDET SOLUT JÄÄVÄT HENKIIN HAASTAVAN OPPIMISEN MYÖTÄ In the hippocampus, new cells are born when you exercise, but they die easily. Learning makes the cells survive better. Hippokampuksessa syntyy uusia soluja liikunnan seurauksena, mutta ne kuolevat helposti. Vaativa oppiminen saa solut jäämään paremmin henkiin. Shors, T. J., Anderson, M. L., Curlik, D., & Nokia, M. S. (2012). Use it or lose it: how neurogenesis keeps the brain fit for learning. Behavioural brain research, 227(2), 450-458.

TAKE HOME MESSAGE MITÄ OPIMME TÄSTÄ? The areas most affected by PE in the brain are prefrontal cortical areas and hippocampus Optimal memory maintenance is achieved when combining PE (even a short one) and learning Liikunta vaikuttaa erityisesti otsalohkon ja hippokampuksen alueisiin Muistiresepti: Yhdistä liikuntaa (lyhyttäkin) ja oppimista

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