Most of us know that physical exercise is good for our general health, but did you know that physical exercise is also good for your brain? We are already aware that mental strengthening exercises such as learning a new language, learning to play a musical instrument or doing crossword puzzles can contribute to cognitive enhancement, but now promising new studies are pointing to a link between physical activity and improved cognitive function. In fact, research supports that a combination of mental stimulation and physical exercise is the best prescription to improve brain function and protect against cognitive decline.This secret to youth and vitality gives seniors just one more reason to hit the gym!
According to a 2001 study published in the Annals of Behavioral Medicine, senior citizens who walked regularly showed improved memory skills as compared to their sedentary counterparts. Walking also improved their learning ability, concentration and abstract reasoning skills.
According to a 2001 study published in the Annals of Behavioral Medicine, senior citizens who walked regularly showed improved memory skills as compared to their sedentary counterparts. Walking also improved their learning ability, concentration and abstract reasoning skills.
In another 2010 Mayo Clinic Study of Aging, researchers found that exercise appears to help prevent mild cognitive impairment. Participants in the study who did moderate exercise -- such as swimming, brisk walking, yoga, aerobics or strength training -- during midlife were 39 percent less likely to have mild cognitive impairment, while those who did moderate exercise later in life were 32 percent less likely to have the condition.
How does exercise play a role in improved cognitive function? Researchers believe that exercise is particularly good at strengthening your brain through the production of nerve-protecting compounds and through the improved development and survival of neurons. Most importantly, it seems, exercise increases blood circulation and the resulting oxygen and glucose that reach your brain. This in turn enhances energy production and waste removal, as well as improves cerebral blood vessel growth. While it seems that the increased blood flow to the brain from cardiovascular exercise is largely the cause of cognitive enhancement; other studies ascertain that any level of activity is beneficial and preferable to a sedentary lifestyle.
A 2003 study in Hong Kong explored the association between mind-body and cardiovascular exercises and memory in older adults. Researchers tested various aspects of memory processing, including learning, retention, and retrieval abilities in participants. Older adults who practiced mind-body exercises or cardiovascular exercises demonstrated a similar level of memory function, and their learning and memory was better than that of individuals who did not exercise regularly. Interestingly, older adults who practiced both mind-body and cardiovascular exercises outperformed the groups who did one or none, meaning that practicing both mind-body and cardiovascular exercises appears to have a combined effect that acts best to preserve memory in older adults. What is encouraging for sedentary adults though is that mind-body exercises alone are a great alternative training for older adults who cannot practice strenuous physical exercise.
According to Dr.Heather Palmer, Director and Founder of Cognitive Rehabilitation for Maximum Capacity Inc. in Bradford, Ontario, there is undisputed evidence among studies of stroke patients that reveals that early exercise intervention results in enhanced cognitive function. The same is true for cancer patients who have undergone chemotherapy treatments and are experiencing “fog-brain.” Maximum Capacity works with individuals such as seniors, cancer patients and patients with Alzheimer’s disease to improve or maintain their cognitive abilities. “The evidence suggests that the earlier stroke patients start on an exercise routine, the faster they will recover,” says Palmer. “We used to believe that the brain was static,” she says. “Instead, now experts feel that the brain can continue to grow. If we’re continuing to challenge the brain, it will continue to grow and develop new pathways. Regularly challenging the brain is a critical component to neuronal growth,” says Palmer.
Dementia is a general term describing problems with memory and other thinking capabilities, including strategic processing, abstract reasoning, mental calculations, planning and organization, multitasking, attention and concentration, all crucial cognitive skills. Cognitive impairment then is a decline or deficit in memory or in any of these other thinking skills. By staying mentally and physically active, not only do we exercise specific regions of the brain, but we also nurture the critical pathways between brain regions resulting in improved thinking.
“It’s like our brain has a number of superhighways connecting different parts of the brain,” says Palmer. “And as we get older, it sometimes feels as though pot holes have developed, preventing information from ‘flowing’ as smoothly as it once did. Every time we engage in brain exercises we strengthen those pathways,” says Palmer. “It’s as though mental stimulation causes us to lay down new pavement on our brain’s superhighways, smoothing out the pathway and allowing for a better flow of information,” explains Palmer.
Dr.Palmer advises that we should be making choices that use the whole brain, not just doing the same thing over and over again. Crossword puzzles are fine, so is Suduko and chess, but these are more localized functions. Yoga and Tai Chi are excellent activities, because they require learning new moves, physically engaging in them, remembering the order and socializing all in one session. According to Dr.Palmer, social communication is one of the best ways to strengthen pathways in the brain, because it involves many skills including attention, memory, and strategic processing. Other ways to keep the brain active is through reading, starting a new hobby, learning to speak a foreign language or travelling.
So, how do you get started on an exercise program? Consider joining a local gym or senior’s fitness program. The key to starting a new fitness program is to begin with something that you enjoy because if you enjoy it, you’ll be more likely to stick with it! It’s advisable to get your doctor’s approval before you proceed with any exercise program. If you are looking for something easy, walking is one of the best ways to get active and it’s something that you can do anywhere. Try starting with 10 minutes, three times per week and progress to 30 minutes, three times per week, adding 1-2 minutes to your walk every week.
In the Markham area, there are a number of exercise programs designed exclusively for seniors. Both Centennial Fitness Centre at McCowan and Bullock and Thornhill Fitness Centre at Bayview and John offer a “Forever Fit” program, a class designed for adults 50 years of age and older. “Milliken on the Move” offers quality programs for older adults in a friendly community setting. “Older Adults in Action” is an older adults group for seniors 55 years and up, that meets at the Markham Seniors Activity Centre. The club offers a wide variety of activities including, line dancing, exercise classes, badminton, yoga, bridge, euchre, cribbage, Mah Jong and table tennis. The Thornhill Seniors Club also offers a wide variety of programs; including line dancing, exercise classes, yoga, tai chi, woodcarving, bridge, badminton and carpet bowling.
Not only is exercise great for your brain and your body; it’s also good for your self-esteem. A study conducted at the Baycrest Centre in Toronto, one of the world's premier academic health sciences centers that focuses on aging, found an important link between cognitive function and self-esteem. Participants in the study were asked questions about optimism, happiness, feelings of control and self-efficacy. Researchers revealed that participants of the study found their psychological wellbeing -- which includes self-esteem, confidence and feelings of happiness -- improved dramatically in tandem with the improvements in their cognitive functions. What this tells us is that improving our fitness level not only improves our cognitive health but also our emotional well-being.
Based upon the research we have seen to date, it seems that the best prescription for cognitive enhancement is a healthy dose of exercise, combined with activities that stimulate the brain, including mind-body exercises like yoga and tai chi and mental exercises such as social communication, learning a new language and travelling. Exercising will likely provide you with insurance against symptoms of dementia so common with aging and will give your self-esteem a boost, not to mention a healthier heart and lungs! With so many reasons to get active, what is holding you back?! So, get your body moving and your brain will follow along!
