Exercising Tips for Brain Health

Rarely do you find neuroscientists, psychologists and physicians agreeing unequivocally on one thing. But here’s an exception: They all say that exercise is hands down the single best thing you can do for your brain.

The latest research shows that people can continue to learn throughout life. Yes, brain volume shrinks slightly, and some cells die. But the brain continues to make new neurons and fine-tune their connections, even very late in life.

Aerobic exercise, “builds and maintains connections in the brain and research supports that exercise can be neuro-protective and reverse some Parkinson’s symptoms or slow down the progression of the disease,” states the Pacific Parkinson’s Research Centre.

Several studies over the last few years show that all of us — young, old, healthy or not — can pump up our brainpower by exercising regularly. Exercise also reduces stress, lowers the risk of stroke, helps control blood sugar and lessens the chances of falling by improving balance and coordination. So if you’re worried that your memory is fading as fast as your tennis game, get moving!

Start Now

It’s never too late to start exercising for brain health, says Laura DeFina, M.D., medical director of research at the Cooper Institute, a non-profit research and education organization dedicated to preventive medicine. “People often say, I’m 55 and I’ve never exercised. Does starting now really make a difference? The answer is simple — yes, it absolutely matters.”

Tips:

• If your doctor gives you the go ahead, find an activity that feels good to you. The best exercise to do is the one you’ll keep doing.
• Recruit a friend or family member to take a fitness class with you. Being with others can motivate you to keep going.
• Plug in your iPod. Studies show that those who work out while listening to music exercise harder, and longer — without even realizing it.

Aim for 150 Minutes of Moderate Exercise a Week

Seem like too much? That’s just over 20 minutes a day and every little bit counts. In a recent Canadian study, researchers followed a large group of elderly adults for 2-5 years. None were fitness fanatics; their daily activities included walking, cooking, gardening and cleaning house. The results were stunning: Year after year, 90 percent of those who were consistently active showed no decline in their ability to think and remember.

Tips:

• Go green. People are more likely to stick with an exercise regimen when they are exercising outdoors. And researchers in Britain found that people who strolled through a park or other outdoor environment, as opposed to exercising indoors, had a measurable boost in focus, energy and well-being.
• If joints are stiff and muscles weak, try a low-impact workout like walking in the pool or taking a spin on a stationary bike. Pilates, yoga and tai-chi also place minimal stress on the body but still strengthen core muscles and improve balance. Never done any of that? All the better! Learning something new is another important pillar of brain health.
• Try light strength training and work all the major muscle groups — arms, shoulders and chest; abdomen and back; hips and legs. Go to the gym or buy your own hand weights and resistance bands. Then stow them next to the couch so you can squeeze in reps while you watch the news or catch up on Mad Men!

Dance Like Nobody’s Watching

Dancing is terrific exercise; it’s fun and something most people can easily do. Besides giving you a great cardio boost, dance strengthens bones, improves balance, coordination and flexibility, works all the major muscle groups and builds stamina. What’s more, if you learn new steps, and dance with a partner, you banish loneliness and ramp up brainpower since you combine two other key elements of brain health: learning new things and socializing.

A 2005 study by researchers at McGill University in Montreal compared two groups of older adults — one group danced the tango twice a week, the other simply walked. After 10 weeks, both groups did better on several cognitive tests. But the dancers outperformed the walkers on multitasking tests and saw additional gains in their coordination and balance.

Tips:

• The next time you have friends over, shove the coffee table aside, put on some music and just move it.
• Feeling rusty? Check out dance classes at your local community centre; you’ll be surprised at the variety. Learning new moves, or refreshing old ones, challenges your brain and builds new connections.
• Too shy? YouTube offers thousands of videos that can get you up to speed before you put on your dancing shoes.

Doctor’s Orders

There’s no one-size-fits-all exercise strategy, but we can all make simple lifestyle changes that go a long way toward boosting brain fitness. Just be sure to consult your doctor before starting any new exercise program.

Sources

Excerpts adapted from Exercise and Parkinson’s Disease at www.parkinsons.ubc.ca and Brain Health & Wellness at www.aarp.org. 

This content was published in the Spring 2014 edition of our quarterly magazine, Viewpoints. The content was accurate as of this publication date.