As little as 3 hours a week of brisk walking can reverse the brain deterioation brought on by aging. According to new research at the U of Illinois, aerobic exercise can increase the brain’s amount of “gray matter” – the neurons – as well as the brain’s “white matter” – the connection between neurons, in older adults.
Until recently it was believed that age-related brain shrinkage and cognitive decline were inevitable, and that the brain can’t grow new neurons. This view has changed! Animals have demonstrated that older brains can show positive changes in response to exercise, diet, social and environmental stimulation.
The study from U. of Illinois is the first to find that exercise can actually reverse brain shrinkage and natural wear and tear that starts mid-life.
The 6-month research study had 59 sedentary volunteers (ages 60-79). They met 3 x/week – half did aerobic exercise such as brisk walking, while a control group did only non-aerobic stretching and toning exercises. Based on MRI scans the exercise group showed significant increases in brain volume, while the control group did not.
The areas especially responsible for memory and information-processing showed the greatest gains.
So, get out your walking shoes! Moderate exercise and especially brisk walking is easy to do and on top of keeping you fit – it may result in increased cognitive flexibility and the ability to lead independent lives for longer periods of time.
If you find your commitment to your exercise program lagging, consider these suggestions to help you stay on the path to fitness:
• Have fun: Enjoying your workout will increase the odds that you’ll keep at it Join in group sports or physical activities like swimming or yoga that suit your personality.
• Be conscious of your motivation: Research shows that people who have positive personal goals for their exercise regimen are more likely to develop and stick with a healthy routine than those who think of exercise as something they “should do.”
•Reward yourself: Associating exercise with something pleasant can encourage commitment. Schedule your workouts right before something you enjoy, like a favorite television program. Allow yourself time to read the paper and enjoy breakfast after a morning workout, or soak in a luxurious bath after your evening session.
•Accept and adjust: Set safe and realistic goals for yourself, and set yourself up to succeed. Talk with your health professional, especially if you have physical limitations like arthritis or a heart condition. Be willing to adjust your goals and routine. If swimming isn’t working out for you, try something else, like a Tai Chi class or stationary bike.
•Make it convenient: Studies show that people are more likely to continue with an exercise program when there’s not a lot of hassle involved. Choose a gym or walking trail near your house. Consider buying exercise equipment for your home and set it up in an area that’s easily accessible and that you’ll like to spend time in.
•Mix it up: Varying your routine will ensure that you have another activity to enjoy-maybe yoga, cycling or dance-when you’re not in the mood to lift weights, for instance.
•Schedule it: You’re more likely to follow through with an exercise routine when you’re deliberate about your commitment. Write it down! You’re more likely to make the time and space for your workout when it’s on your calendar. Find a time of day that works for you.
•Track your progress: Research shows that people who stick with their exercise regimen for six months are more likely to make increased activity a healthy habit for life. Keep a journal of your progress, mark off your achievements on your calendar, or keep track online at sites such as: www. justmove.org
•Consider a trainer: A personal trainer or fitness coach can customize a program to your goals and needs, and ensure your safety during workouts.
Finding it hard to fit regular exercise into your busy schedule?
These tips can help you make 30-60 minutes of exercise a part of every day:
* Divide exercise and activity into 10- or 15-minute segments.
* If you have stairs in your home (and don’t have knee pain), go up and down a few extra times.
* Use a pedometer to measure the steps you take; work up to 10,000 a day.
* Take a brisk walk for at least 10 minutes each day.
* Treat housework and yard work as a workout.
* Keep an exercise diary-it will make you more aware of what you do already and may reveal opportunities to add more activity to your day.
