Exercise & Brain Health

 Our Motivated Mondays mini resolutions are all about fighting cognitive decline. Exercise has been extensively studied as a critical component of any brain health program.
 
Exercise increases brain volume (bigger brains!), causes the secretion of myokines from muscles , improves blood flow to the brain bringing with it critical oxygen and nutrients, "uses up" excessive blood sugar and makes cells more sensitive to insulin, improves sleep which combats oxidative neurological stress, and improves our physiological resilience to stress and anxiety.
 
As mentioned above, even if one exercises with intensity for one hour a day, those brain benefits are offset if the rest of the day is spent sitting. Thus, we want to exercise AND engage in physical activity throughout the day. Here is an interesting look at five things that happen when we stop exercising.
 
For Track 1 participants - we focused on getting started, overcoming obstacles and staying motivated. 
 
For those in Track 2 - we focused on intensity and explored three modalities- cardio-respiratory exercise, strength training and mind-body exercises.

...For both tracks - KEEP GOING
 

 
Resisting a Sedentary Lifestyle for the Long Haul

Over these past few weeks, we’ve been talking about exercise—planned and intentional physical exertion—as a critical part of a comprehensive lifestyle program to improve cognitive function and prevent cognitive decline. Equally important, but in different ways, is physical activity—as in the type that simply occurs through living your life (Activities of Daily Living or ADLs). Moving often throughout the day to avoid sedentary behavior is another critical component for your comprehensive lifestyle program for brain health.
 
We addressed sedentary behavior in Week 1. Being sedentary (sitting for 5-6 or more uninterrupted hours a day) reduces cognitive function and increases one’s risk of cognitive decline. Prolonged sitting impairs health by undermining the same physiological functions promoted by exercise.
 
In epidemiology, 9 criteria exist for labeling an observed effect as causation– sedentary behavior meets 5 of those criteria. Meaning researchers are close to stating a sedentary lifestyle causes cognitive decline. Whoa! That’s significant! But guess what? Depending upon the time and intensity of your planned, intentional exercise, if you sit with minimal interruptions of 5 -6 or more hours a day, all that sitting may may override the benefits of exercise. Thus, one can be physically fit- but still be at risk for diseases of a sedentary lifestyle-including cognitive decline. People who are fit but sit are defined as “active couch potatoes.” Thus, it is important to exercise and interrupt prolonged periods of sitting by standing, walking about or even with “exercise snacks
 
That brings us to the idea behind walking 10,000 steps a day. This recommendation is NOT about going for a 5-mile walk or jogging. Instead, it is about avoiding sedentary behavior. It is a metric for activity, not exercise. The objective is to fight gravity by standing up frequently and moving the body often. The act of simply standing produces positive physiological changes in the body.
 
Do your ADLs keep your body in motion, or do you sit for most of the day?
Even if you exercise with intention one hour a day, you are still considered sedentary if your steps are limited on average to about 2,700 steps a day (note: if you jog 5 miles a day (10,000 steps) but your step count outside that intentional activity is in the 2,700-step range, then you are still considered sedentary).
 
Do more steps equal better health?
Research has demonstrated more steps (i.e., movement/fighting gravity) equals better cognitive function, reduced BMI, and lower rates of diabetes and hypertension. A recent study found that magic number to be 9,800- steps per day, practically 10,000!
 
So, now that we know a little bit more about counting our steps, how do you move even more? Defy gravity more? Step up your step count? Even if you are not necessarily logging your daily steps, it still counts towards your health! Below are some ideas, feel free to incorporate those that will work best for you:
 
In general:

• Restrict TV time to the amount of time you exercise each day, IE if you exercise for one hour, allow yourself only one hour of TV viewing time
• Stand/walk around when speaking on the phone.
• Do your own housecleaning or gardening. (And save money as a bonus!)
• Walk the dog the long way home. (Studies show dog owners live longer and have lower BP, cholesterol and triglycerides!)
• Take your coffee break outside with a friend for a stroll, weather permitting.
• Get off the couch at each commercial break. Even better? Lose the clicker and instead, get up to change the channel or volume (if your TV still has physical buttons).
• Walk the golf course, skip the cart.
• Go shopping.

Plan some fun that involves walking such as a museum, art gallery, flea market, street fair, etc.
 
Getting around:

• Get off the bus or subway one stop earlier and walk the rest of the way to your destination.
• Walk errands.
• Take the stairs down, elevator up.
• Don’t use the drive-through window. Instead, park and walk inside.
• Park as far away from the store door as possible.

​At work (if you are working in an office setting):

• Use the printer/copier farthest from your desk.
• Walk to your coworkers’ desks, rather than call or email them.
• Set a timer to go off every 20 minutes to stand up and walk around.
• Get out of the office for at least 20 minutes each day to walk outside (this is a great mental health break, too!).

 
 

CHOOSE YOUR TRACK

 Let's jump right into Week 4 by choosing your track below! And don't forget to read on about Rest and Recovery.
 
CLICK FOR TRACK 1 • BEGINNER
 
CLICK FOR TRACK 2 • INTERMEDIATE

As a reminder, the Track 1 mini resolution is to walk 30 minutes a day. Track 2’s mini resolution is to optimize your exercise by increasing your weekly METs.

Just joining us and need to get caught up? Click here for our archive!

 
Rest & Recovery

By now, you may be feeling the effects of your new exercise program which may include some new or different aches and pains. Let’s talk about rest and recovery!

It is advisable to schedule rest days into your routine, and just how often you need those rest days depends on how hard you are working. Harder workouts = more rest needed. And if you don’t schedule it, your body will schedule it for you!
 
So, what exactly is the value in a rest day and what are the means for facilitating active recovery?

A rest day doesn’t necessarily mean a day on the couch with a pint of Ben & Jerry's. Proper rest is crucial to the body’s replenishment of vital nutrients to your muscles. Namely, active recovery facilitates healing by delivering nutrients to the muscles via increased blood flow and is typically a better option for healing than a Netflix binge.
 
A few active recovery options include:

• Massage: this can be a pricey option. Here are some tips for keeping costs down.
  
  
• Foam rolling: this is a form of myofascial release, essentially self-massage, but not exactly as enjoyable. Foam rollers are fairly inexpensive on Amazon. Here are a few highly rated options, and here is some additional information on foam rolling.
  
  
• Stretching: an essential recovery tool, stretching is an important aspect of any comprehensive fitness program. Here is a link to a simple full-body sequence of stretches you can do at home.
  
  
• Bath time: as an adult, have you outgrown baths? Maybe it’s time to revisit the benefits of a relaxing bath with Epsom Salt Baths!

CHOOSE YOUR TRACK
 
We hope you're enjoying your exercise mini-resolution! Let's get started on Week 3 by choosing your track below!

 
CLICK FOR TRACK 1 • BEGINNER

 
CLICK FOR TRACK 2 • INTERMEDIATE

 
As a reminder, Track 1 is for those who do not already have an exercise habit, and the mini resolution is to walk 30 minutes a day. Today in Track 1, we discuss overcoming obstacles.

Track 2 is for those who already have an exercise habit, and the mini resolution is to optimize that habit by increasing your METs. Today in Track 2, we discuss cardio-respiratory exercise and intensity.

 
What's that smell??
 
Regardless of your chosen track, you may find that your workout clothes, well—they stink, even after washing and drying! Workout clothes may need a different approach to cleaning than your regular laundry. Here are a few tips to try.

There are also laundry detergents specifically made for gym clothes.
 

CHOOSE YOUR TRACK

 We hope everyone had a nice weekend and that you're ready to dig into exercise!

As a reminder, Track 1 is for those who do not already have an exercise habit, and the mini resolution is to walk 30 minutes a day. Today in Track 1, we discuss overcoming obstacles.

Track 2 is for those who already have an exercise habit, and the mini resolution is to optimize that habit by increasing your METs. Today in Track 2, we discuss cardio-respiratory exercise and intensity.

 
CLICK FOR TRACK 1 • BEGINNER

 
CLICK FOR TRACK 2 • INTERMEDIATE

 
Considering A Gym Membership?

 Regardless of your chosen track, you may be considering a gym membership. We wanted to share with you that certain insurances might provide coverage or financial assistance with gym membership dues.
 
It's certainly worth calling your insurance carrier to see what is available to you!

Introducing your NEW Mini Resolution: Exercise!
 
We hope you've been enjoying the benefits of our Motivated Mondays Brain Brawn mini resolutions of eating less added sugar, sleeping better and stepping out into nature. It is now time to embark on your next mini resolution: exercise!

 
What to expect on Mondays during our Exercise Mini Resolution
Just like today, you'll receive one email with key insights about exercise and the brain. Within that email, you'll be instructed to choose to follow along with our beginner or intermediate track. Your selection will take you to your tailored Brain Brawn mini resolution log and tips.

 
CHOOSE YOUR TRACK
 
Select your tailored track below! Track 1 is for beginners—those starting a new routine, and track 2 is for intermediates—those optimizing an existing routine. Which one best suits you?

 
CLICK FOR TRACK 1 • BEGINNER

 
CLICK FOR TRACK 2 • INTERMEDIATE

 
IMPORTANT: Keep scrolling below to read on about exercise, inactivity and cognitive decline, including exercise's direct and indirect impacts on the brain!

 
Exercise, Inactivity and Cognitive Decline
 
Exercise is the most extensively researched lifestyle factor associated with cognitive decline. This data has shown that exercise yields a universal, positive impact on cognitive function.
 
In fact, a quick search within the National Library of Congress for search terms "exercise and cognitive function" yields 95,200,000 study results! The degree of impact to the individual in these studies is different based upon several variables, such as a history of previous physical activity, the intensity of the exercise, the modality of the exercise, the age, genetic susceptibility, biological sex of the participant and the degree of cognitive impairment already experienced (or not). However, as of this writing, the evidence is irrefutable: exercise improves cognitive function in one or more domains and can also decelerate cognitive decline.
 
Conversely, being sedentary (uninterrupted sitting for 5-6 or more hours a day) reduces cognitive function and increases one’s risk of cognitive decline. In epidemiology, 9 criteria exist for labeling an observed effect as causation. Sedentary behavior meets 5 of those criteria, meaning researchers are close to stating a sedentary lifestyle causes cognitive decline. Whoa! That’s significant! But guess what? Depending upon the time and intensity of your planned, intentional exercise, if you sit with minimal interruptions 5 -6 or more hours a day, all that sitting may override the benefits of exercise. Thus, one can be physically fit but still be at risk for diseases of a sedentary lifestyle, including cognitive decline. People who are fit but sit are defined as “active couch potatoes.” Thus, it is important to exercise and interrupt prolonged periods of sitting by standing, walking about or even with “exercise snacks.” Don’t worry, we have it all covered in the next few weeks!

 
 
How Exercise Directly and Indirectly Impacts the Brain
 
DIRECT benefits of exercise to the brain:

Myokines - These signaling molecules are secreted by muscles in response to movement which create adaptive responses in the body. Many cross the blood brain barrier influencing the brain directly, known as muscle brain cross talk. Because myokines are secreted by muscles, it is important to maintain muscle mass with age and to avoid sarcopenia, in particular. Some myokines reduce inflammation, others improve glucose and lipid metabolism, but the best known myokine is BDNF - Brain Derived Neurotrophic Factor, which stimulates neuroplasticity, meaning it encourages the brain to reorganize its structure and function to protect existing neurons and to grow new neurons. More neurons and reorganized structures equate to better communication between neurons. This occurs in most areas of the brain, but primarily in the hippocampus, the area of the brain associated with learning and memory. This positive association is particularly notable when individuals are active prior to age 50. BDNF is considered Miracle Grow for the brain!

Blood flow: It is true that what is good for your heart is good for your brain! One cardiovascular benefit of exercise is its ability to prevent arterial stiffness and improve blood flow. Likewise, there is a correlation between cerebral arterial stiffness/reduced cerebral blood flow and MCI and dementia. Blood brings with it vital oxygen and nutrients (including antioxidants which combat inflammation and growth factors which promote neurogenesis!) for your neurons. A lack of either can injure your neurons or prevent their repair. Injured neurons cannot communicate with one another effectively. Exercise induces increased blood flow to the brain and prevents stiffening of the arteries in the brain, just like in the heart. (Fun fact:  Our brains receive on average the equivalent of about 3 soda cans of blood per minute!)

Brain size: People who exercise not only have larger muscles but also larger brains! The hippocampus (the part of the brain associated with memory and learning) can experience age-related atrophy. Exercise has been shown to both stave off and reverse this shrinkage. Exercise also adds volume to the pre-frontal cortex, the area of the brain responsible for executive function, one of the 6 domains of cognition, and considered "the management system for the brain." Interestingly, the effect of exercise on executive function is more pronounced as age is increased-so you really are never too old!

Blood sugar management: We all know how important exercise is to managing levels of sugar in the blood. While we associate high blood sugar with diabetes, we recently learned in our February mini resolution of the negative impact of sugar on the brain. Physical activity "uses up" blood sugar and makes your body more insulin sensitive. Here is the link to our February 5th edition of Motivated Mondays, if you would like to revisit the impact of added sugar on cognitive health.
​
INDIRECT benefits of exercise to the brain:

Sleep: People who exercise tend to sleep better than those who do not exercise. You may recall from our resolution to “Sleep Better” that exercise increases the production of a neurotransmitter called adenosine, which builds the pressure for sleep. Thus, exercisers are tired at the end of the day, falling asleep faster and staying asleep longer. Sleep has a potent impact on the brain. It flushes the brain of toxins which can accumulate as a result of normal biophysical activities during waking hours. Here is the link to the March 10th edition about the importance of sleep to cognitive health.

Stress/Anxiety: People who exercise tend to manage their stress and anxiety better than those who do not. While exercise can be stimulating via the neurotransmitters produced (we have all heard of a "runner's high"), it can also reduce stress, anxiety and depression and improve self-confidence. This is in part because people who exercise sleep better and those who sleep better manage their emotional response to stressful situations better. It is also due to an improved ability to physiologically respond to the chemicals produced by stress. We will have a future Brain Brawn mini resolution focused on reducing stress.