THE AGING MIND
There has never been more research and evidence for the positive effects of
exercise on the aging brain. Cognitive skills, memory, and basic mental
functioning of those over 60 are vastly improved after a regular exercise
regimen. There is even initial evidence of exercise significantly delaying the
onset of dementia and Alzheimer’s.
Lisa D. Ravdin, PhD, director of the Weil Cornell Neuropsychology
Service, clarifies: “People who are more active, physically and mentally, fare
better in terms of cognitive aging. It may be that those who exercise are
generally more health-conscious and they engage in more health-related
behaviors that result in better aging. However, there is also ample evidence
that physical activity enhances cognitive mental function by increasing the
flow of oxygen-rich blood to the brain. It essentially fuels the brain and
improves brain function. Exercise can also help build a network of neural
connections, which supports improved information processing and storage of
information.”
ANXIETY
Getting your heart rate up for at least 30 minutes or more eases anxiety and
stress in difficult circumstances. When the heart is pumping, mood-stabilizing
neurotransmitters like serotonin are released, calming the mind. Giving
yourself a work-out before an important event like a job interview rarely fails
to lower stress levels. According to the journal Medicine & Science
in Sports & Exercise, people who regularly exercise “report less
overall stress, anxiety and depression.”
INSOMNIA
People who exercise 150 minutes per week – the recommended guideline – are far
less likely to suffer from insomnia. Oregon State University’s Brad Cardinal,
PhD, co-director of their exercise and sport psychology program, asserts:
“Exercisers fall asleep faster, suffer fewer middle-of-the-night wake-ups and
have a reduced risk of sleep disorders. We aren’t sure why activity primes your
body for sleep so well, but it’s likely a combination of factors, including
lowering your core body temperature, increasing the sleep-promoting hormone
melatonin and supporting a biological need to restore energy levels and repair
cells and tissues when you sleep.” Sleep won’t be affected if a work-out is
completed at least 3 hours before bedtime.
LOWER-BACK PAIN
The sedentary lifestyle ubiquitous in or modern age doesn’t help the muscles
surrounding the lower spine. Strength training for abdominal, oblique and lower
back muscles is one of the acknowledged best remedies given by doctors and back
specialists. Exercise scientist Wayne Westcott, PhD, of Quincy College in
Massachusetts explains that targeted work-outs can both treat and help avert
pain: “It can lessen pain by 30 to 80 per cent in 10 to 12 weeks.” Since the
back is often an enigma even to specialists, make sure you get your doctor’s okay
if your problem is debilitating.
CONSTANT CRAVING
Yielding to daily food temptations is not only bad for the waste line, but can
bring on a myriad of other serious health problems. Those mid-morning or
mid-afternoon sweet tooth cravings can be fought off by a brisk walk or
something more rigorous. John Ratey, MD, author of the best-selling Spark:
The Revolutionary New Science of Exercise and the Brain, clarifies how it
works: “In the throes of a craving, your brain is saying ‘feed me dopamine!’ –
that neurotransmitter that taps into the reward center of your brain. You can
satisfy the call with carbs – or with exercise.” That piece of decadent
chocolate cake and a good bout of exercise both raise your dopamine levels. One
may make you feel guilty, while the other may even make you somewhat glow.
HOT FLASHES
At least 80% of women experience night sweats and hot flashes during menopause
and for many, for some time before. Physically fit women have the advantage of
a healthy BMI, which effectively lowers stress levels. High stress produces hot
flashes for some women. Excess weight exacerbates menopausal symptoms. A recent
study in the journal Menopause found that a brisk half-hour
walk or jog reduces hot flashes by almost 75% over 24 hours.
THE COMMON COLD
Exercises that effectively get the heart rate up and the blood flowing
increases immunity to common colds. Cells are forced out of bodily tissues and
surge into the bloodstream, where they defend against bacteria and viruses. A
recent study from Appalachian State University found that 5 days a week of
energetic cardio reduces the odds of getting colds by 43%. Workouts of more
than 90 minutes can weaken the system, actually making illness more likely.
Also in this web site see these 4 similar articles:
Sources
The editors, “Research Shows Benefits of Exercise on Mental Functioning”, Iris Cantor’s Women’s Health Advisor, October 2012
Jessica Girdwain, “Fix It With Fitness”, Health, May 2013
Photo: prweb.com CC
Jerry De Luca is a Christian freelance writer who loves perusing dozens of interesting and informative publications. When he finds any useful info he summarizes it, taking the main points, and creates a (hopefully) helpful blog post.
I suffer from low back pain and I haven't found much relief in exercise. However, stretching my muscles seems to help some.
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