Physical activity is very important for brain health. Recent research shows that it helps to reduce depression and build a bigger brain to offset age related cognitive decline.
Studies at the University of Limerick and Iowa State looked at resistance exercise like weight lifting and body weight exercises since they may help in treatment of moderate anxiety and depression. Low intensity aerobic exercise such as swimming, jogging, and biking help release chemicals to give you a “runner’s high” for some people. These chemicals can encourage nerve cell growth in the brain area responsible for emotional regulation.
Weight lifting enhances a feeling of well being and improved bone density to protect agains breaks from a fall. Ladies, don’t worry about getting bulging muscles as you don’t have enough testosterone for that. You may see firmness of muscles and tightening of skin which most would find flattering. Experts say that twice a week work outs are recommended for consistent benefits. This can be as effective as some drugs for moderate depression.
Dr. Michael Nortel looked deeply into the data on exercise and said, “We found many types of exercise are as good for treating depression as gold-standard psychological therapies. But, specifically, strength training, walking, jogging, yoga, t’ai chi and mixed aerobic exercises showed benefits as strong as some prescribed treatments including talking therapies and some antidepressant medication.” Joining a gym, taking classes and including a friend to accompany you helps you stick to a routine. It helps to find programs push you to do more than you thought you could do. You need a plan to get you moving/exercising even when you don’t feel up to it. Higher intensity has higher benefits. No free lunch here.
Neurologists at Washington University, Pacific Neuroscience Institute Brain Health Center and elsewhere conducted MRI brain scans on more than 10k healthy adults who exercised moderately for 25 minutes a week (just 1/6th of the 150minute target of the WHO) had bigger healthier brains. This is crucial to offset the risks of cognitive decline/dementia. Every little bit helps it seems and more is better.
It’s never too late to start resistance training. Even in the 60-80 age cohort there are benefits to be earned. Aim for 3 sets of 6-10 reps at 70-85% of you max lift. Do this twice a week. Jogging for just 10 minutes improves mood and executive processing in the brain. Dancing is a great option for people who favor that exercise and the music helps too.
From an article by Peta Bee, February 26, 2024, The Times and The Sunday Times
As the Nike ad says, “Just do It”.