Several studies conducted over the past few years have shown that regular exercise increases brain function and cognitive ability. In fact, exercise is now being called the best strategy to increase brain power.
Exercise, both cardiovascular and light to moderate weight training, increases the size of the arteries. This allows greater blood flow which helps increase mental ability.
More blood flow also leads to increased neurogenesis, the brains ability to make new neurons, and increased neuroplasticity, the brains ability to reinvent itself. This makes the brain more functional and capable of holding and processing more data.
How does Physical Exercise Improve Brain Health
Exercise also increases brain cell growth in the hippocampus. Located in the medial temporal lobe of the brain, the hippocampus is essential for memory formation and is important for spatial navigation and relational memory.
Initial studies in animals showed that fit animals have bigger hippocampi and better spatial memory. Now, studies have shown the same to be true for humans. The larger the hippocampus, the more tissue and, therefore, better spatial memory.
Other studies show that fit people have the least variation in their IQ as they age. In other words, given two people the same age and with the same IQ, if one stays more fit than the other, that person will have greater cognitive ability as they age. Some studies suggest that regular exercise can actually increase your IQ by as much as 10 to 15 points.
Additional research has shown that fit adults have increased neural activity in parts of the brain that involve concentration and attention. They also have reduced activity in areas of the brain that are sensitive to behavioural conflict and distraction. This means that fit individuals have better ability to maintain concentration and are less vulnerable to external distraction.
Exercise is also proven to be highly effective at reducing the risk of developing some age related mental impairments like Alzheimer’s and dementia. One study shows that people who exercised just three times a week for thirty minutes were less likely to develop Alzheimer’s despite being genetically predisposed to the disease.
One published study in the medical journal, Neurology, showed that less fit people with early Alzheimer’s had four times more brain shrinkage compared to normal adults than those with early Alzheimer’s who were physically fit.
Clearly more studies are needed to determine what type of exercise and how much exercise is optimum for increase brain function, but, given the new information, it is obvious that there is a direct correlation between exercise and healthy brain function.
So if you didn’t have enough reasons to exercise, you now know that by exercising you’ll not only have a healthier body but you’ll also have a healthier mind.
How does Physical Exercise Improve Heart Health
Cardiovascular disease (CVD) is the number one killer in the United States today. Nearly one million American deaths are caused by CVD each year. That’s nearly 40% of all the deaths in this country. Many of these deaths are preventable and caused by a lack of physical activity. It is estimated that one out of every eight deaths in America is caused by that very lack of physical activity.
Three of the most common types of CVD are coronary artery disease, hypertension, and peripheral vascular disease.
Coronary artery disease (CAD) is caused by atherosclerosis, or a reduction in the diameter of the coronary artery, and is the leading killer in the western world. A partial blockage of the coronary artery is called angina and a complete blockage is called myocardial infarction.
One of the best ways to reduce your risk of CAD is to eat right and exercise. Exercise has been shown to delay the progression of CAD, decrease your blood pressure, improve your lipid profile, increase your myocardial function, increase the electrical stability of your myocardium, and decrease your resting and sub maximal heart rate.
When beginning an exercise program, someone with CAD should first check with their physician to see if they have any specific recommendations. There may be some exercises that should be performed while there may be others that should not be performed.
Next, start slow and progress as your conditioning allows. Monitor your exercise intensity and stop your exercise session if you experience chest pain or overexertion.
For cardiovascular training, start by walking on a treadmill or riding a stationary bike for ten minutes. Work up to 20 to 40 minutes, at least three to four times per week. Avoid high intensity workout sessions and, when lifting weights, use lighter weights for higher (15 to 20) repetitions.
Hypertension means your blood pressure will be greater than 140/90 mmHg. It is estimated that as many as 50 million Americans suffer from hypertension.
Hypertension often leads to the development of heart disease by causing your heart to work harder, reducing the elasticity of your arteries, causing a narrowing of your arteries, and increasing the risk of the formation of blood clots.
For those with hypertension, exercise should consist of low impact aerobics and light resistance weight training, both at low to moderate intensity. Start with short, frequent sessions and work up to five to six sessions of 30 to 60 minutes each week.
Peripheral vascular disease (PVD) is atherosclerosis of the peripheral arteries, especially those in the lower extremities. Because of the reduced blood vessel size, too little blood and oxygen reach the extremities during times of exertion.
One out of every eight Americans and one out of every five seniors suffer from PVD. Symptoms include pain in the calf, thigh and buttocks, and the inability to walk more than short distances.
Proper exercise for PVD should include walking on a treadmill so your speed can be controlled. Start at 2 mph and work up to 20 to 30 minutes, even if you have to stop and rest periodically. Gradually increase to 3 mph and 40 to 60 minutes.
Once you reach 3 mph, begin to increase the incline of the treadmill. Also, light weight lifting should be included in your exercise program.
Clearly, exercise is critical to helping prevent cardiovascular disease. If you are currently on a good exercise program, good for you! If not, now is the time to start enjoying all the benefits of a healthier lifestyle.
