Between Us Girls

The Effects of Exercise on Cognitive Decline

   Many things change as we age and our minds are no exception.  Forgetting where we put our keys or parked our cars is just the beginning.  For some, it can get much worse as we get older.  So we ask ourselves, "Is there anything I can do to stop this?"  Well, it turns out that there is something you can do, but it might not be what you think.  Cognitive exercises will prevent cognitive decline, right?  Well...exercises yes...cognitive exercises, maybe not as much.  Surprised?  So was I.  But research is beginning to show that physical exercise may be our best defense.

     What happens to our brains when we age?  According to Dr. Arthur F. Kramer of the University of Illinois "(o)lder adults show a real decline in brain density in white and gray areas."  Furthermore, he suggested that "...fitness actually slows this decline." (Click here for more on Dr. Kramer's study as reported at the News Bureau of the University of Illinois)  In his study of 55 people aged 55 and up, he found actual anatomical differences in the brains of those individuals who were physically fit and of those who were not.  The physically fit showed less decline in brain density which translates into less cognitive decline. 

          Dr. Yaakov Stern leads the Cognitive Neuroscience Division at Columbia University in New York.  According to a recent post at www.sharpbrains.com, Dr. Stern is a proponent of the "Cognitive Reserve Theory" which posits that those of us who have better cognitive reserves (meaning higher brain weights and more neurons) can better withstand progressive brain pathologies.  This implies that, although many of us may develop some brain pathologies (such as alzheimer's disease) as we age, those of us who have better cognitive reserves will display fewer symptoms of these pathologies (click here to read the interview with Dr. Stern)  In fact, Dr. Stern has been designing studies to see what kinds of exercise might stave off cognitive decline as we age and the results have been surprising.  As in Dr. Kramer's study, there is some evidence to suggest that physical exercise may actually be of the most benefit over time.

   In a MORE magazine (More) article called "Jogging Your Memory" (March 2008), Dr. Stern attributes the benefits of aerobic exercise to a brain chemical called "Brain-Derived Neurotrophic Factor" (BDNF) that helps with learning.  It seems that physical exercise, aerobic exercise in particular, produces significant amounts of this chemical.  Aging affects the frontal lobes of the brain, the area that helps us to multi-task.  Over time, fewer and fewer brain cells are produced in this area to replace the ones that are dying off.  This leads to cognitive decline.  BDNF, which is produced when we engage in aerobic exercise, supports the survival of the cells in our frontal lobes and that helps us to multi-task and think more clearly.  The end result?  More confirmation that exercise, specifically aerobic exercise, may be one of the best ways to significantly slow down the mental decline that comes with age. 

     Now there has been a lot of publicity lately around the use of mental exercises to improve the functioning of the aging brain.  People are using everything from crossword puzzles to hand-held computer games to specially-designed computer software to exercise their brains and improve their memories.  Is it all for naught?  No, this type of mental activity does have some benefit.  Many of these tools do improve memory, but according to a study called "Advanced Cognitive Training for Independent and Vital Elderly" also highlighted in the MORE Magazine article, such tools often only improve memory that is specific to the objects or events used in the training.  The cognitive training did not slow the rate of general memory loss.  Is it still worth pursuing?  Perhaps, but research is pointing in another direction for those of us who want to prevent the general memory loss and cognitive decline that comes with age.  Change may be inevitable as we get older, but there are things that we can do to improve the quality of our lives.  Playing memory games, reading, learning new things and social interaction all have a part to play in our efforts to stay mentally sharp.  But if you want to stay mentally fit, becoming physically fit may be the best answer.

     Yes indeed...one more good reason to exercise.  As if you didn't have enough already.  For those of you who are already incorporating exercise into your lives, keep up the good work!  As for the rest of you, well, maybe it's time.  If you need help and inspiration in your efforts to get started with an exercise program, check out my earlier post "Exercise - An Idea Whose Time Has Come."  You might also want to check out the fitness carnival at www.fitbuff.com/total-mind-and-body-fitness-blog-carnival-38/ for articles on exercise and fitness by this author and others.  As always, feel free to post any questions or comments.

Help For Managing Weight and Achieving Your Fitness Goals

     Many of us have difficulty managing or maintaining our weight at one point or another.  For some, it is a life-long battle, while for others, it creeps up on us around the time we're approaching mid-life.  Whenever weight issues pop up, we are often loathe to deal with them because there are rarely quick fixes or magic pills. 

     Maintaining our weight can take considerable effort and require significant change in diet and exercise habits.  Some of you responded to my recent post on exercise and shared just how difficult incorporating exercise into your life can be.  Well, there is help out there if you know where to look.  Luckily, there are folks out there who search out the information you need and post it all in one place.  At http://weight-master.blogspot.com/ , they make it their business to provide the help you need.  They recently held a blog carnival and collected links to blogs that have hints and suggestions to help you meet your weight management and fitness goals.  Go to http://weight-master.blogspot.com/2008/02/weight-management-and-fitness-forum_16.html to find out more.  And let us all know if you find something worthwhile by posting a comment below.  Best of luck!

Exercise - An Idea Whose Time Has Come

     Some people are born exercisers.  Exercise isn't something they have to think about or plan for; exercise in one form or another is just a normal part of the routine.  After all, what would these people do with all of their extra energy and athletic talent if they weren't running at 5 a.m. or playing racquetball at lunch or heading to the gym after work.  It's easy for them, these high-octane freaks, a no-brainer.  They'd run in circles before they would think of sitting down.  And then...well, then there are the rest of us.  We have to be dragged off of the sofa, whining and kicking and clawing at the armrests.

    We're too tired...need to run a few errands...have a pain in our little toe...or some other excuse.  Trust me, when it comes to exercise, excuses abound.  I know this to be a fact because I have used most of them at one time or another.  I never did have a natural affinity for exercise, even as a child.  My girlhood hobbies were things like reading and drawing.  When my eyes or hands got too tired, well, then I could always take a nap.

    As an adult, the idea of exercise was no more palatable.  Periodically, I would try joining a gym, choosing the shortest membership term available and then never sticking with it long enough to get my money's worth.  But I knew, as most of us know, that regular exercise would do me good.  In fact, with a family health history that seemed out to get me, I knew that exercise would become a necessity. 

     When I was in my mid-twenties and working in New York City, I tried again.  I hated my job, spent almost two hours commuting (sitting on trains for most of it) to this 9 - 5 torture chamber across the river.  I was tired and out of shape and feeling miserable.  So I took the Hoboken train one day, instead of the Journal Square train heading for home, and stopped by the Hoboken Health Club.  It was the closest gym to where I was living and it was also close to the train station.  That was good...after all, I didn't want to strain myself just getting there.

     I took the tour, asked about prices and, after being quoted a price for a one-year membership, inquired as to whether or not they might have a shorter term available -- something more like three months maybe?  My tour guide paused and turned slowly to look at me.  Then she said something that has had a lasting impact, "So, you've already decided that you're not going to stick with it.  You want to get in shape?  Take the one-year membership and make the commitment to stick with it.  Pack your exercise clothes in the morning, take them with you and after work -- don't even think about it -- just get on that Hoboken train and come right here."  I was only mildly offended.  As I stood there trying to think up an excuse for not signing up for a full year, I got more and more uncomfortable and just said "Oh, okay."

    That was about twenty years ago and I have been exercising regularly ever since.  I credit that woman with giving me some of the best advice I have ever gotten.  The most important part was "Don't even think about it."  The thinking about whether you have the time, whether you feel like it today, whether there isn't something more pressing that needs doing...this is the window of opportunity for those favorite old excuses to come barging in.  Have I found a way to love exercise?  Not really, but I have made my peace with it and in turn, it has provided me with some surprising benefits.

     Although I still have to force myself to do it, I find that exercise makes me feel so much better when I am done.  I am more energetic for at least a few hours afterward, I feel more calm and less stressed, my stamina and strength have improved, and my heart and lungs are healthier.  Exercise is important for so many reasons, both emotional and physical, that I have stuck with it for about twenty years now.  Over time, my routine has changed.  I've substituted step and floor aerobics for the treadmill and dumbbells at home for weights at the gym.  Yoga is included now and again as well (see my earlier post on yoga).  But what has remained constant is my commitment to exercise in some form or another despite the many other things I have to do and the people clamoring for my attention.  Why is that?  It's because I have made it a priority.  It hasn't always made me popular, carving this chunk of time out of each day, but it is worth it in the end.

     Each one of us can find some way of fitting some kind of exercise into our days more often than not.  There is no magic here.  Do you think that exercise might help you relieve some stress?  Do you wish you were in better shape?  Are you worried about heart disease, diabetes, arthritis?  Do you simply refuse to go up one more pant-size?  If you answered yes to any of these, the time for incorporating exercise in your life may be now.  And there are a myriad of ways to do it.  Here's how to get started:

1. Decide that you are going to exercise and commit yourself to it.  Exercise must be a priority or you will never stick with it.
2. Choose the time of day that will best work for you.  Can you work out in the company gym at lunch time?  Can you get up 45 minutes earlier and jog or do an exercise tape?  Can you play volleyball in the community league two days a week in the evening?  Choose an activity that you might have a chance of finding enjoyable and a time of day and week that works for your schedule.  Then schedule it in, without fail, unless you are seriously ill or someone dies.
3. Vary your workouts.  Variety is the spice of life.  Interspersing weight workouts with aerobic activities and perhaps yoga, pilates or a stretching routine will keep you from getting too bored and will produce better results as well.
4. Once you have your plan in place, DON'T THINK ABOUT IT!!  I cannot emphasize this enough.  If you think about it you are doomed.  This is one area of your life where not using your head can be an advantage.  To use an already overused phrase; just do it!

     Once you start a routine, stay with it for a while to give it a chance and then change it if you need or want to.  You might find that you are simply too uncoordinated for aerobics classes, but that kick-boxing tapes work for you.  You might need to have a walking or jogging buddy or to engage in group sports activities to keep you motivated.  Whoever you are and whatever you're like, there is a type of exercise and a schedule to suit you.

     Not sure what you're going to like?  Here are some ideas to get you started.  Make a visit to your local gym.  Take a tour, peek in on some classes.  See if any of it appeals to you.  Like sports better?  Call your municipal or township building, public schools or community colleges.  They often have community activities (swim times, adult education classes, community softball, volleyball, basketball and other leagues).  Rather workout alone, in private, at your own pace?  There are huge numbers of exercise videos on the market; everything from walking tapes to yoga, weight training, step aerobics...you get the idea.  One of the best places I have found to look for exercise videos is www.collagevideo.com .

    If you haven't exercised for years, start off easy with Leslie Sansone's walking tapes.  If you're ready to try aerobics, Fat Burning For Dummies with Gay Gasper is the best introductory tape out there.  Gay is a fantastic instructor and makes learning the steps easy for even the klutziest of us.  Collage Video has a large collection of videos and dvd's that you can preview on-line and wonderful customer service.  There are also some short e-books if you would rather read up on easy-to-do exercise ideas for home or office. For easy to do, seated exercises check out Get Fit While You Sit.  For weights at home try Weights For Absolute Beginners.  For information on getting the most from your workouts using interval training, you might want to look at The Great Cardio Myth.  Whatever you choose to do, make a commitment to sticking with it. 

     Looking for more information on exercise?  Check out the mind and body fitness carnival at www.fitbuff.com/total-mind-and-body-fitness-blog-carnival-38/ for helpful articles by this author and many others. 

     Do you have any questions, ideas, suggestions or inspiring words to offer?  Please post a comment and share your thoughts with us.  Thanks!

 

    

    

Yoga and Stress

     I ordered a new yoga dvd the other day and I was so excited to try it out.  I exercise a lot, but usually stick to aerobics, stepping, weights and the like.  I do it partly to keep myself healthy (I have many genetic predispositions that make exercise a must) and partly to stay sane.  I find that, no matter how much I don't feel like exercising, I feel better when I do, both mentally and physically.  I also occasionally slip in a yoga workout when I have time.  Yoga can be very relaxing.  It encourages me to focus on my breathing, the alignment of not just my body, but my body, mind and spirit and it improves circulation and flexibility.  It also seems to help me to stay in the present moment rather than thinking of all of the things I haven't done, still have to do, wished I didn't have to do, yada, yada, yada.  It really is almost impossible to think about all of that stuff when you are busy trying to twist your body into a shape that looks more like a snack food than anything human.

    So anyway, while I know little about yoga, I do enjoy the dvd's I already have and figured it was about time for a new one.  This new dvd is a vinyasa-style yoga workout.  Vinyasa, hatha, power yoga, whatever - it sounded good to me.  Well, it turns out that there is a lot to know about yoga and I know even less than I thought.  Not really sure what the heck was going on in this vinyasa-style dvd (it looked more like a combination of modern and pole dancing than it did yoga), I decided perhaps I'd better look into this yoga thing.  There is a wealth of information on-line of course, and through it I learned that there are many branches of yoga, just one of which focuses on the combination of breathing and asanas (physical postures).  Within this one branch of yoga that focuses on the physical postures there are many variations.  What I was familiar with was hatha yoga - a form that stresses breathing combined with physical postures that are moved into slowly and held for a period of time.  Vinyasa yoga involves almost constant movement, flowing from one pose into another.  Within the vinyasa-style yoga category there are several varieties as well.  The one I had chosen was designed to keep the body moving slowly and gracefully in a manner akin to waves - ocean waves, sound waves, etc.  Ahhhhhhhhhh........sounds relaxing doesn't it?  Well, it wasn't what I was expecting.  I am trying to keep an open mind though and to give the dvd another shot or two before I package it back up and return it.  If I get the hang of it, it might prove to be useful.  It just doesn't look promising so far.  All those rippling, curving and arching movements don't come naturally to my stiff, middle-aged spine.  But it never hurts to try right?  Well honestly, it does hurt a bit, but I'm hoping it will get easier.

     Well, what have I learned from this?  The practice of yoga can be a powerful way of improving strength, flexibility and the ability to relax.  It can help us to build a better mind-body awareness also.  But there are as many types of yoga as there are people and to really get anything out of it, I may need to learn more.  If you're interested in learning more also there are many good yoga books to check out.  There are also yoga magazines with Yoga Journal being the most familiar.  See the sidebar under RESOURCES for a list of helpful websites too.