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Spark: The Revolutionary New Science of Exercise and the Brain, by John J. Ratey
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A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain, from the bestselling author and renowned psychiatrist John J. Ratey, MD.
Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance.
In SPARK, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer's. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run---or, for that matter, simply the way you think
- Sales Rank: #27799 in Books
- Brand: Little, Brown and Company
- Published on: 2008-01-10
- Original language: English
- Number of items: 1
- Dimensions: 9.50" h x 1.00" w x 6.25" l, 1.14 pounds
- Binding: Hardcover
- 294 pages
- Great product!
Review
"At last a book that explains to me why I feel so much better if I run in the morning! This very readable book describes the science behind the mind-body connection and adds to the evidence that exercise is the best way to stay healthy, alert, and happy!"―Dr. Susan M. Love, Dr. Susan Love's Menopause and Hormone Book and Dr. Susan Love's Breast Book
"Bravo! This is an extremely important book. What Cooper did decades ago for exercise and the heart, Ratey does in SPARK for exercise and the brain. Everyone--teachers, doctors, managers, policy-makers, individuals trying to lead the best kind of life--can benefit enormously from the utterly convincing and brilliantly documented thesis of this ground-breaking work. People know that exercise helps just about everything, except anorexia, but it will surprise most people just how dramatically it improves all areas of mental functioning. So, get moving! You're brain will thank you and repay you many times over."―Edward Hallowell, M.D., The Hallowell Centers
"This book is a real turning point that explains something I've been trying to figure out for years. Having experienced symptoms of both ADHD and mild depression, I have personally witnessed the powerful effects of exercise, and I've suspected that the health benefits go way beyond just fitness. Exercise is not simply necessary, as Dr. Ratey clearly shows, it's medicine."―Greg LeMond, Three-time winner of the Tour de France
"SPARK is just what we need-a thoughtful, interesting, scientific treatise on the powerful and positive impact of exercise on the brain. In mental health, exercise is a growth stock and Ratey is our best broker."―Ken Duckworth, M.D., Medical Director for the National Alliance on Mental Illness
About the Author
John Ratey, M.D. is a clinical professor of psychiatry at Harvard Medical School. He is the author of numerous bestselling and groundbreaking books, including Driven to Distraction and A User's Guide to the Brain. He lives in Cambridge, Massachusetts, where he has a private practice. Eric Hagerman is a former editor of Popular Science and Outside. His work has been featured in The Best American Sports Writing 2004, Men's Journal, and PLAY.
Most helpful customer reviews
374 of 388 people found the following review helpful.
The Brain on Exercise
By steven langston
This book explains in clear terms the role exercise plays in our mental processes. Moving our muscles produces proteins that play roles in our highest thought processes. Ratey says, "thinking is the internalization of movement." He illustrates this with the story of the sea squirt that hatches with a rudimentary spinal cord and 300 brain cells. It has only hours to find a spot of coral on which to put down roots or die. When it does put down roots, it eats its brain. According to Ratey only a moving animal needs a brain.
He begins with the value exercise has for the learning process in high school students: improved academic performance, alertness, attention and motivation.
He cites studies that say we can alter our mental states by physically moving. He said depression is the leading cause of disability in the U.S. He then presents a chapter where depression is relieved in case studies by exercise.
Among the areas Ratey covers are: stress, depression, ADD, and aging. This book is a great motivator for exercise.
However, Ratey's work was preceded by Glenn Doman's. Doman advocated exercise for brain injured children in the 1950s when the only 'treatment' was to institutionalize them. He later started a `super babies' program. Both the educational and medical establishments attacked and marginalized Doman's work.
128 of 132 people found the following review helpful.
A Fascinating, Enjoyable Read
By John V. Forrest
John Ratey is a Harvard psychiatrist who subspecializes in the clinical use of exercise in mental diseases. In Spark he examines clinical and lab research in neuro-hormones, the chemical soup that determines how well our brain works.
The front plate quote by Plato says it all," In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection." (To this I'd like to add good nutrition, sorry Plato.)
This book has many interesting stories together with the technical information. It is a quick, enjoyable read.
We feel good when we exercise because it allows the brain to function at its best. Muscle building, cardiovascular conditioning, reducing stress and tension are secondary. Our society and its conveniences have made it difficult to get enough physical activity. We now have to work at it.
The Naperville School District (19,000 students) west of Chicago has redesigned its P.E. system. All students participate in P.E. classes which develop cardiovascular fitness. In class students use heart rate monitors to gauge their degree of exertion. The only games played are ones with high levels of sweat like three-on-three basketball. Students are taught to encourage and support each other. The results have been dramatic: 10% of the number of overweight children found in other school districts; only 3% of students in Naperville are overweight. In an international study of 230,000 students those from Naperville were sixth in math (first in the U.S.A.) and first in science, ahead of Singapore, China, Korea and Japan. To confirm that the fitness program is key a study compared test results after P.E. class with results several hours later. Scores were much higher right after the fitness class, findings which confirmed prior animal studies. Vigorous exercise makes your brain work much better especially right after the exercise but also longer term.
Naperville is an upper middle class community where many parents are scientists or engineers. Titusville, Pennsylvania is not. It is a failed factory town north of Pittsburgh where they copied the Naperville P.E. program beginning in 2000. Test scores went from below state average to 18 percent above. Since 2000 there has not been one fist fight in the junior high school. They were common before.
A share of the 2000 Nobel Prize was given to a Eric Kandel who demonstrated that practice (piano, vocabulary etc.) caused neurons to grow new branches and made branches get larger and better connected to adjacent neurons. A neuro-chemical, BDNF, has the same effect plus it causes new neurons to form from stem cells and protects neurons from decay and death. Exercise elevates BDNF levels throughout the brain. Other beneficial body and neuro-hormones also increase during exercise. In summary, exercise increases alertness and motivation; it encourages new connections between neurons; it causes new neurons to form. Adding a complexity to exercise with things such as yoga, Pilates, tennis, or martial arts is even more effective than simple exercise.
Exercise has been studied in patients with depression, stress, anxiety, attention deficit, addiction, menstrual and menopause problems. In general exercise has outperformed standard drug therapy in each of these conditions. That's not even taking into consideration the considerable side effects and cost of medications.
It's been well documented that Alzheimer's disease incidence is much lower in regular exercisers (50% less). Animal studies have shown exercise effects in models of Alzheimer's and Parkinson's where findings in the brain were significantly reversed. Mental exercise is equally important. An epidemiologic study in Minnesota has followed an order of nuns who stay very active. When one died at age 85 of a heart attack she was found to have severe Alzheimer's disease at postmortem exam. But she had tested in the 90% percentile on cognitive tests shortly before her death. Severe pathologic Alzheimer's due to her genetic makeup had no effect on her life. Billions of dollars are being spent on genetic and pharmaceutical cures for this devastating disease, but we already know that a combination of diet, exercise and vigorous mental activity will prevent it.
Ratey's exercise prescription:
Aerobic - Four times a week; 30-60 minutes at 60-70% of maximum heart rate (220 - age = theoretical maximum heart rate)
Strength - Twice a week with weights or resistance equipment.
Balance and Flexibility - Twice a week for thirty minutes. Yoga, Pilates, Martial arts, dance are possibilities.
In general more is better, harder is better, with another is better.
N.B. Interval Training (e.g. 30 second bursts of maximal effort several times during the aerobic sessions causes increase in human growth hormone, a valuable healing and anti-aging substance that normally is at low levels later in life. The author lost his `spare tire' a few weeks after adding this to his exercise regime. Nothing else had worked.)
172 of 194 people found the following review helpful.
The brain-exercise connection finally explained !!
By M. Bankal
Having ready 2 previous books by John : The users guide to brain and Driven
by distraction i was looking forward to reading SPARK. I was especially
interested in learning how John was going to tie exercise with the brain
functioning since i am a strong supporter of exercise and have experienced
its benefits. I knew before reading SPARK that exercise in some way does
make you feel better. But SPARK puts it in perspective from a scientific
point of view. The chapters on Stress and depression particularly caught my
attention since most of us struggle with these 2 issues at some point in
life and again most of us turn to popping a pill to deal with it. If its as
simple as getting on a treadmill or a bike and working out for 30-45
minutes without any side effects, then it seems only logical to do it. The
BDNF (Miracle-gro as John calls it) was a very interesting read for me. I
did had to go back and re-read certain topics as was it too much medical
terms to comprehend in one read. But once i got it, it became permanent and
that's the beauty of this book.
Its simple yet powerful in its message. The simplicity comes from the fact
that "you goto workout ". The power comes from the facts / data that proves
"why you goto workout". Once the reader ties the two together, the message
is very clear and hopefully will remain for a lifetime with the reader.
Today if you look around there is a lot of awareness among people about the
ill-effects of obesity. There are TV programs, advertisements, books about
why exercising is good for you and how it will help you be more fit. But
this is the only books that tells you that exercise will also make your
brain fit along with your body. The brain-body connection is important and
one cannot be ignored over the other.
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