Cynics might argue that the gym is where one goes to walk nowhere on a tread mill and build muscles one needs little, merely to look at. But, even those of us who think we can live with some extra body fat or less flexibility or even a disease risk will be motivated to exercise when we realize that doing so helps preserve our brains. Modern science has proven that the Greeks knew something 2,500 years ago when they coined the term ‘a sound mind in a sound body’. Recent scientific research has shown us that those workouts at the gym don’t just help you shed excess weight, add pleasing contours to your physique, and put a smile on your face, especially once you’ve hit the shower, but they even help you to think better and keep more of your marbles in play as you age .
Studies show that:
Aerobic exercise physically increases blood supply to the brain and increases brain connections and these correlate with brain function. This is mainly because aerobic exercise, the kind that quickens your heart beat, and improves the health of your heart and lungs, also increases the flow of oxygen rich blood to the brain. Over time this makes a significant difference to the function of the brain.
Walking women keep brains sharper as they age than their sedentary counter parts.
People who were physically fit were mentally fitter 6 years later than those who were not fit
Exercise improves levels of focus and attention in middle age in those who were physically fit at age 36. This was true also of a group of older exercisers tested whose brain function compared as well with younger adults proving that it is never too late to start!
The brain functions positively affected by exercise include the higher processes of memory, planning, organisation and the ability to juggle different intellectual tasks at the same time.
Conversely adults who lost substantial bone and muscle mass have been shown to be at greater risk for developing dementia (including Alzheimer’s disease) as they age.
Resistance training helps offsets this loss significantly. This is because in a well nourished body, building lean muscle mass causes certain growth factors to be released in response to exercise. This increases the amount of specific brain factors that stimulate growth and repair, especially in the memory centres. This encourages the growth of new brain cells and protects existing brain cells from damage, related to chronic stress and lack of sleep. The increase in these brain factors also results in the formation of a richer network of interconnections among brain cells, which is vital for learning and memory.
In addition to resistance exercise such as weight training and Pilates, cardio exercises like walking, swimming, rowing, and biking have proven valuable in raising the brain factor levels that help us preserve our higher brain functions , suggesting that any sort of physical activity is good for brain building.
While the same pattern of activity (e.g daily walking) is fine for keeping the body conditioned, for the brain to remain in peak condition cross training with an often changing and diverse exercise programme is better. So picking several activities you like doing- walking, weight training, aerobic, dance, yoga, cycling- and rotating them is a good idea.
In addition to the exercise you are already doing, trying something totally new or that you haven’t done in awhile – golf, tennis, samba, orienteering, etc – will reward you not only with the satisfaction of mastering something new or becoming reacquainted with something you used to love doing, but your brain will also become shaper! Every new thing we learn hooks up new circuits in the brain that grow stronger with repetition and weaker or even disconnect with lack of use. Nowhere is the phrase ‘use it or lose it’ more apt than in keeping the edge on your mental abilities and exercise, is one of the master keys.
For specific ideas on creating a varied and challenging training programme see our website www.flexibilityplus.com.
Yours in Health
Nancy
