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May 29, 2012
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Improve Brainpower With Exercises Like Cycling And Stretching...
- Have You Seen Linda Allen's new Candida System yet? It's called "Yeast Infection No More"
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Improve Brainpower With Exercises Like Cycling And Stretching...
Dear Reader,
Science has taken us all to some amazing places over the years, and yet relatively little is known about the brain, and how it ages. While this most vital three-pound organ isn't technically a muscle, exercise has been shown to benefit both memory and other cognitive skills according to some new research published in Health Psychology. What's more, the exercise doesn't have to be something rigorous.
Experts do know that during late adulthood a part of the brain that's involved in memory, known as the hippocampus, begins to get smaller. Earlier work has shown that a year after older adults started regular workouts this region grew. And the growth was accompanied by better memory.
In the latest work, 68 inactive middle aged subjects (men and women aged 40 to 56) were randomly assigned to either cycling or a stretching/coordination routine to be done for 2 hours a week for a period of 6 months, while 18 non active adults were used as a control group.
At the start of the research all the subjects got a heart fitness test as well as tests measuring memory and other cognitive skills.
The stretching/coordination program started with a warm up, followed by work to make the major muscles of the body stronger. Coordination exercises were complex movements of both arms and legs to improve balance and the session ended with relaxation exercises.
The cyclists were told to work at their target heart rate for about 45 minutes, ending with a cool down. The fitness test from the start of the study gave them the target heart rate to use.
The exercisers were found to have improvements in both memory and other cognitive skills according to researcher Kirsten Hotting, Ph.D. a psychology lecturer at the University of Hamburg in Germany.
The cyclers improved their heart fitness by 15% while the inactive and stretching/coordination group had no discernable change in fitness level. But both exercising groups had improved performance on memory tests and learning than did the inactive group. The increase in the test scores was tied to the improvements in fitness.
Continues below...
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Improve Brainpower With Exercises Like Cycling And Stretching... Continued...
A surprise? The stretching group did better on a test of attention than did the
group that did the cycling. It was a paper and pencil exam where you had to find
and mark specific letters as quickly as possible.
A strength of the study is the length of the training the subjects did (6 months)
and the focus on middle aged adults who often worry about memory issues. The
take home message from the research is that being active is something is good
for the brain and is something we can do to help ourselves stay sharp.
The study findings support earlier work according to Scott Small, MD from Columbia
University who reviewed the research but was not involved in the project. In
his own work, Small has found inactive subjects who get active can help increase
the blood flow to their brains, and they are then able to score higher on memory
tests.
If you haven't been active in a while, talk with your healthcare team before
you begin any kind of exercise program. They'll be able to give you guidance
and advice on what activity is best for you. Once you start, slow and steady
is the best approach - in a matter of weeks you'll be amazed at how far you've
come, and the way you feel.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=156864
MedicineNet info on exercise:
http://www.medicinenet.com/exercise/article.htm
Study abstract, Hotting, K. Health Psychology, March 2012:
http://www.ehps.net/ehp/current_issue.html
Scott Small, MD, Herbert Irving professor of neurology, Columbia University:
http://web.neuro.columbia.edu/members/profiles.php?id=86
Study abstract, Pereira, A. Proceedings of the National Academy of Sciences, March 27, 2007:
http://www.pnas.org/content/104/13/5638
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