Exercise, love it or hate it, we do it to look and feel good. We have all heard about endorphins, that feel good rush we get from exercise, sex, even hot peppers, can create a happy, almost high, feeling. But, did you know that exercise can also boost your brain? Reviewing 39 studies looking at the impact of varying exercises on brain health, particularly in people over 50, have some promising findings!
Exercise helps memory, cognitive ability, and functions necessary for goal oriented behaviors. This is important data because researchers have determined that, by 2050, dementia will affect more than 115 million people worldwide.
Exercise helps brain activity directly and indirectly. Directly, regular exercise can reduce inflammation, stimulate release of growth factors affecting brain health, reduce insulin resistance, and even evidence of new blood vessels and brain cells. Indirectly, exercise improves anxiety, reduces stress, improves and stabilizes moods, improves sleep.
What type of exercise benefits the brain? Activities that get your heart pumping!
Aerobic Activity – improves cognitive abilities, increases alertness and ability to process information and long & short term memory.
Tai Chi & Yoga – improves cognitive abilities.
Walking, swimming, stair climbing, tennis, dancing or anything that gets your heart pumping and you break out into a light sweat.
Research from a study done by the University of British Columbia suggests that walking at a brisk pace for just 1 hour, twice a week, along with 30 minutes of moderate physical activity 5 times a week are all you need to see the benefits!
Exciting findings from Dr. Scott McGinnis, an instructor at Harvard Medical School, suggest that “engaging in a program of regular exercise, of moderate intensity, over 6-12 months, is associated with an increase in the volume of selected brain regions.”
If you’re not sure where to begin, start with walking. You may also want to join a class or hire a personal trainer to get you started. The important thing is to start. You will look better, feel better and may even enjoy improved cognitive abilities and a better memory!
Remember, consult with your Doctor before beginning any diet or exercise regime.
Bobbi
