The fitness industry has let us down. It has spent countless time, money, infomercials, and fad workouts on convincing us all to test our bodies, but what about our brains?
Your brain is a muscle, too, so why not use it? We’ve been programmed to think of exercise as a time to develop and stimulate the growth of muscle cells in the body but, by choosing exercise, you can also get a brain boost. Here’s why you should really care. Whether you are 20, 30, 50, or 70 years old, exercise can help ward off or certainly slow the process of dementia or Alzheimer’s.
To be clear, dementia is a condition that diminishes mental ability. Alzheimer’s, a progressive disease, is a kind of dementia. While most people are busily thinking about having six-pack abs, the reality is more than 5 million Americans have Alzheimer’s and those numbers are growing every year. (By the way, your chances of having six-pack abs are slim! I see you drinking that coke!). According to a new study, women are far more likely to be stricken with Alzheimer’s and will descend at twice the speed of men.1 As plaque develops on the brain, memory loss, a distinctive characteristic of the disease, and confusion set in. But a 2012 study at the University of British Columbia revealed significant evidence that exercise does increase brain power.2
Even 20 minutes of aerobic exercise have beneficial effects on the brain, from molecular growth to improved memory. As the heart rate increases, more oxygen is pumped to the brain, releasing hormones that promote the growth of brain cells. New neuronal connections in the brain help to fight depression and sharpen the region of the brain that is responsible for learning and memory.3
No matter your age, include these three types of exercise in your regular routine to build a better, stronger you – brains and all.
- Sustained aerobic exercise: An exercise performed at a moderate level of intensity for at least 30 minutes a day (or five days of the week). This increases blood flow to the brain and heart. Such exercises would be brisk walking, jogging, cycling, swimming, and organized cardio classes. *Consult your physician before attempting this. If you are already a fit person, talk to a personal trainer about bumping up your game.
- Resistance (weight) or strength training: Resistance training develops muscles by working against an external force. In other words, working with weights or heavy resistance. Benefits include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. Resistance training can also include the use of elastic resistance bands, lifting weights, kettle bells, BOSU, etc.
- Flexibility and balance training: By working flexibility and balance, the spine and supporting muscles are developed resulting in improved coordination and balance. This can be achieved through organized group classes, such as Tai chi, yoga, and Pilates.
Go on; test yourself! Your brain will thank you.
1 Women Descend Into Alzheimer’s at Twice the Speed of Men. (July 21, 2015). Health Day.
3 Ahlskog, J. Eric, Yonas Geda, Neill Graf-Radford. (September 2011) Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Again. National Institute of Health.
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