{"id":11757,"date":"2022-11-30T15:05:32","date_gmt":"2022-11-30T20:05:32","guid":{"rendered":"https:\/\/starmed.care\/limpact-reel-de-lexercice\/"},"modified":"2025-06-18T09:37:07","modified_gmt":"2025-06-18T13:37:07","slug":"limpact-reel-de-lexercice","status":"publish","type":"post","link":"https:\/\/starmed.care\/fr\/limpact-reel-de-lexercice\/","title":{"rendered":"L&#8217;impact r\u00e9el de l&#8217;exercice"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"726\" height=\"481\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed.jpg\" alt=\"\" class=\"wp-image-8580\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed.jpg 726w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed-300x199.jpg 300w\" sizes=\"(max-width: 726px) 100vw, 726px\" \/><\/figure><\/div>\n\n<p><strong>&#8220;Vous avez le pouvoir de changer votre cerveau. Tout ce que vous avez \u00e0 faire est de lacer vos chaussures de course.&#8221;<\/strong><\/p>\n\n<p>&#8211; John J. Ratey<\/p>\n\n<p>Et si vous pouviez am\u00e9liorer votre capacit\u00e9 d&#8217;apprentissage, votre humeur et votre concentration en faisant quelque chose d&#8217;aussi simple que courir ou sauter sur un trampoline pendant 15 minutes ?  <\/p>\n\n<p>Tout le monde sait que l&#8217;exercice est bon pour notre corps. Mais beaucoup de gens ne savent pas que c&#8217;est encore plus important pour notre cerveau.<\/p>\n\n<p>Dans son livre Spark : <a href=\"https:\/\/www.amazon.com\/Spark-Revolutionary-Science-Exercise-Brain-dp-0316113514\/dp\/0316113514\/ref=mt_other?_encoding=UTF8&amp;me=&amp;qid=1625692428\">The Revolutionary New Science of Exercise and the Brain<\/a>, John J. Ratey, MD, soutient que l&#8217;exercice a un impact tellement important sur le cerveau que nous devrions consid\u00e9rer ses avantages pour notre cerveau d&#8217;abord, et pour notre corps ensuite. Il d\u00e9crit l&#8217;activit\u00e9 physique comme le &#8220;Miracle Gro(R) pour votre cerveau&#8221;, qui fournit la stimulation n\u00e9cessaire \u00e0 notre cerveau pour construire de nouvelles connexions neuronales.  <\/p>\n\n<p>Voici quelques-unes des principales conclusions de Spark concernant l&#8217;impact r\u00e9el de l&#8217;exercice sur notre bien-\u00eatre.  <\/p>\n\n<p><strong>Ce qui se passe \u00e0 l&#8217;int\u00e9rieur du cerveau<\/strong><\/p>\n\n<p>Tout d&#8217;abord, examinons quelques \u00e9l\u00e9ments cl\u00e9s du cerveau.<\/p>\n\n<p>Des parties de notre cerveau :<\/p>\n\n<ul class=\"wp-block-list\"><li>Le cervelet, qui coordonne les mouvements moteurs, coordonne \u00e9galement la pens\u00e9e, l&#8217;attention, les \u00e9motions et les comp\u00e9tences sociales.<\/li><li>Le cortex pr\u00e9frontal organise l&#8217;activit\u00e9 mentale et physique.<\/li><li>L&#8217;hippocampe est comme un cartographe, croisant les informations re\u00e7ues avec les souvenirs pour former de nouvelles associations.<\/li><\/ul>\n\n<p>R\u00e9gulateur-neurotransmetteur :<\/p>\n\n<ul class=\"wp-block-list\"><li>La s\u00e9rotonine est le policier du cerveau, qui garde l&#8217;activit\u00e9 c\u00e9r\u00e9brale sous contr\u00f4le. C&#8217;est pourquoi nous utilisons des m\u00e9dicaments contre la s\u00e9rotonine comme la fluox\u00e9tine\/Prozac pour traiter la d\u00e9pression, l&#8217;anxi\u00e9t\u00e9 et les TOC.<\/li><li>La nor\u00e9pin\u00e9phrine amplifie les signaux concernant l&#8217;attention, la perception, la motivation, l&#8217;\u00e9veil.<\/li><li>La dopamine est le neurotransmetteur de l&#8217;apprentissage, de la r\u00e9compense, de la satisfaction, de l&#8217;attention, du mouvement, mais elle peut faire diff\u00e9rentes choses dans diff\u00e9rentes parties du cerveau.  <\/li><\/ul>\n\n<p>Une autre cat\u00e9gorie de &#8220;mol\u00e9cules ma\u00eetresses&#8221; aide les connexions dans le cerveau \u00e0 se modifier et \u00e0 se d\u00e9velopper. Ces \u00e9l\u00e9ments sont appel\u00e9s &#8220;facteurs&#8221;.<\/p>\n\n<ul class=\"wp-block-list\"><li>BDNF : le facteur neurotrophique d\u00e9riv\u00e9 du cerveau est le plus important. Il construit et entretient les circuits\/infrastructures cellulaires, nourrissant les neurones comme un engrais.<\/li><\/ul>\n\n<p>C&#8217;est beaucoup de paroles scientifiques ! Mais voici <strong>pourquoi tout cela est important<\/strong>: L&#8217;exercice active le cervelet, le cortex pr\u00e9frontal et l&#8217;hippocampe. Il augmente \u00e9galement la s\u00e9rotonine, la nor\u00e9pin\u00e9phrine, la dopamine et le BDNF.<\/p>\n\n<p>Alors, que fait l&#8217;\u00e9clairage de toutes ces zones de votre cerveau et de vos neurotransmetteurs ?  <\/p>\n\n<p><strong>Augmenter votre capacit\u00e9 d&#8217;apprentissage<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"675\" data-src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png\" alt=\"\" class=\"wp-image-8582 lazyload\" data-srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-300x198.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-768x507.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-585x386.png 585w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1.png 1222w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/675;\" \/><noscript><img decoding=\"async\" width=\"1024\" height=\"675\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png\" alt=\"\" class=\"wp-image-8582\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-300x198.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-768x507.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-585x386.png 585w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1.png 1222w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n<p>Il s&#8217;agit d&#8217;un scan montrant les niveaux d&#8217;activit\u00e9 dans le cerveau de deux \u00e9tudiants avant de passer un test de r\u00e9ussite scolaire mesurant les performances en lecture, en orthographe et en math\u00e9matiques. Les \u00e9l\u00e8ves de gauche faisaient partie d&#8217;un groupe qui est rest\u00e9 assis tranquillement pendant 20 minutes avant le test, tandis que les \u00e9l\u00e8ves de droite faisaient partie d&#8217;un groupe qui a fait une promenade de 20 minutes avant le test.<\/p>\n\n<p>Le rouge indique une activit\u00e9 \u00e9lev\u00e9e, tandis que le bleu indique une activit\u00e9 plus faible. Comme vous pouvez le constater, le cerveau de droite est beaucoup plus actif, ce qui a eu un impact direct sur les performances des \u00e9l\u00e8ves.<\/p>\n\n<p>Les \u00e9l\u00e8ves qui ont march\u00e9 pendant 20 minutes ont termin\u00e9 le test plus rapidement et avec plus de pr\u00e9cision que ceux qui \u00e9taient assis, et \u00e9taient plus susceptibles de lire au-dessus de leur niveau scolaire.<\/p>\n\n<p>Et ce, apr\u00e8s seulement 20 minutes de <strong>\n  <em>marche<\/em>\n<\/strong>! Les exercices intenses activent encore plus le cerveau.  <\/p>\n\n<p>L&#8217;exercice aide notre cerveau \u00e0 apprendre de nouvelles informations plus rapidement et \u00e0 s&#8217;en souvenir plus longtemps.<\/p>\n\n<p>Ceci est illustr\u00e9 par une \u00e9tude d\u00e9sormais c\u00e9l\u00e8bre \u00e0 laquelle Ratey fait r\u00e9f\u00e9rence dans son livre sur la Naperville Central High School \u00e0 Chicago, Illinois. Les professeurs de gymnastique de Naperville ont men\u00e9 une exp\u00e9rience appel\u00e9e &#8220;Learning Readiness P.E.&#8221; (LRPE). (LRPE), dans le cadre de laquelle ils ont programm\u00e9 du temps pour que les \u00e9l\u00e8ves participent \u00e0 l&#8217;EPS avant le d\u00e9but de la journ\u00e9e scolaire et ont utilis\u00e9 des moniteurs de fr\u00e9quence cardiaque pour s&#8217;assurer que les \u00e9l\u00e8ves faisaient des exercices cardiovasculaires d&#8217;intensit\u00e9 mod\u00e9r\u00e9e \u00e0 \u00e9lev\u00e9e. Les \u00e9l\u00e8ves qui ont particip\u00e9 au programme Learning Readiness P.E. ont enregistr\u00e9 des gains significatifs dans leurs performances en math\u00e9matiques et en lecture par rapport aux \u00e9l\u00e8ves qui ont particip\u00e9 \u00e0 des cours d&#8217;\u00e9ducation physique plus traditionnels.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1014\" data-src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png\" alt=\"\" class=\"wp-image-8584 lazyload\" data-srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-300x297.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-150x150.png 150w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-768x760.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2.png 1182w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1014;\" \/><noscript><img decoding=\"async\" width=\"1024\" height=\"1014\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png\" alt=\"\" class=\"wp-image-8584\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-300x297.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-150x150.png 150w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-768x760.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2.png 1182w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n<p><strong>Am\u00e9liorez la r\u00e9gulation de votre humeur<\/strong><\/p>\n\n<p>L&#8217;exercice contribue \u00e9galement \u00e0 la gestion du stress et \u00e0 la r\u00e9gulation de l&#8217;humeur. L&#8217;activit\u00e9 physique augmente les m\u00eames neurotransmetteurs (dopamine et s\u00e9rotonine &#8211; vous vous en souvenez !)) dans notre cerveau que les m\u00e9dicaments antid\u00e9presseurs sont con\u00e7us pour augmenter, et peut avoir un impact extr\u00eamement positif sur l&#8217;\u00e9tat d&#8217;esprit des gens.  <\/p>\n\n<p>Dans une \u00e9tude de 1999, James Blumenthal a montr\u00e9 que l <a href=\"https:\/\/www.sciencedaily.com\/releases\/1999\/10\/991027071931.htm\">\u00ab exercice physique \u00e9tait aussi efficace contre la d\u00e9pression<\/a> que les m\u00e9dicaments, et a constat\u00e9 que toutes les 50 minutes d&#8217;exercice \u00e9taient corr\u00e9l\u00e9es \u00e0 une r\u00e9duction de 50 % de la probabilit\u00e9 d \u00bb \u00eatre d\u00e9prim\u00e9. En Grande-Bretagne, les m\u00e9decins <a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/exercise-for-depression\/\">prescrivent l&#8217;exercice<\/a> comme traitement de la d\u00e9pression.<\/p>\n\n<p><strong>Vaincre la d\u00e9pendance<\/strong><\/p>\n\n<p><a href=\"https:\/\/odysseyhousenyc.org\/\">Odyssey House<\/a>, un programme de r\u00e9habilitation \u00e0 New York, a un programme d&#8217;exercices appel\u00e9 &#8220;Run For Your Life&#8221;.<\/p>\n\n<p>Le pr\u00e9sident-directeur g\u00e9n\u00e9ral, Peter Provet, est convaincu que l&#8217;exercice sert d&#8217;antidote \u00e0 l&#8217;encontre. L&#8217;exercice est directement oppos\u00e9 \u00e0 la d\u00e9pendance. Il cr\u00e9e \u00e9galement un sentiment de bien-\u00eatre qui devient une envie \u00e0 part enti\u00e8re.<\/p>\n\n<p>La d\u00e9pendance cr\u00e9e des changements structurels dans le cerveau. L&#8217;exercice peut aider \u00e0 rec\u00e2bler ces parties du cerveau. M\u00eame 10 minutes d&#8217;exercice peuvent arr\u00eater les envies d&#8217;un toxicomane.<\/p>\n\n<p>Lorsque nous consid\u00e9rons la d\u00e9pendance comme un dysfonctionnement neurologique plut\u00f4t que comme un \u00e9chec moral, elle prend soudain la forme de quelque chose qui peut \u00eatre r\u00e9par\u00e9.<\/p>\n\n<p><br\/><strong>Les avantages ne cessent de se multiplier<\/strong><\/p>\n\n<p>L&#8217;exercice peut \u00e9galement favoriser les changements hormonaux chez les femmes, contribuer \u00e0 att\u00e9nuer les sympt\u00f4mes du TDAH et aider \u00e0 lutter contre le d\u00e9clin mental li\u00e9 au vieillissement. (Et bien s\u00fbr, les d\u00e9clins physiques !)  <\/p>\n\n<p>Consultez le <a href=\"https:\/\/www.amazon.com\/Spark-Revolutionary-Science-Exercise-Brain-dp-0316113514\/dp\/0316113514\/ref=mt_other?_encoding=UTF8&amp;me=&amp;qid=1625692428\">livre de Ratey<\/a> si vous souhaitez en savoir plus.<\/p>\n\n<p>M. Ratey recommande de pratiquer des activit\u00e9s d&#8217;a\u00e9robic 4 \u00e0 5 jours par semaine pendant 30 minutes \u00e0 une heure pour obtenir des r\u00e9sultats optimaux.  <\/p>\n\n<p>Si vous \u00eates pr\u00eat \u00e0 vous lancer dans un programme d&#8217;exercices mais que vous ne savez pas par o\u00f9 commencer, consultez votre <a href=\"https:\/\/starmed.care\/fr\/sites\/\">m\u00e9decin traitant<\/a> StarMed pour discuter des meilleures options en fonction de votre \u00e9tat de sant\u00e9 actuel !  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Vous avez le pouvoir de changer votre cerveau. Tout ce que vous avez \u00e0 faire est de lacer vos chaussures de course.&#8221; &#8211; John J. Ratey Et si vous pouviez am\u00e9liorer votre capacit\u00e9 d&#8217;apprentissage, votre humeur et votre concentration en faisant quelque chose d&#8217;aussi simple que courir ou sauter sur un trampoline pendant 15 minutes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10647,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[397],"tags":[],"post_folder":[],"class_list":["post-11757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee","clearfix"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L&#039;impact r\u00e9el de l&#039;exercice - StarMed Healthcare<\/title>\n<meta name=\"description\" content=\"Tout le monde sait que l&#039;exercice est bon pour notre corps. 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Mais beaucoup de gens ne savent pas que c&#039;est encore plus important pour notre cerveau. 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