5 minute read
ACTIVE LIVING
It’s never too late to work on getting active. TRISTAN HALL explores the science to show how exercise promotes brain health.
As we age, the protein that is vital for growing new healthy neurons and maintaining existing ones becomes scarcer.
Advertisement
This protein is BDNF - brainderived neurotrophic factor. BDNF contributes to neuroplasticity so the brain can create new connections and reorganise existing ones. BDNF is needed for learning and for storing long-term memories.
Aerobic exercise has been shown to boost BDNF levels and other key brain building factors.
One study placed 49 older sedentary women into a 16-week exercise program combining aerobic, resistance and motor exercises and compared them to a control group. The women who exercised twice weekly showed higher levels of serum BDNF.
After the study they were more verbally fluent, faster at processing information, more attentive and able to switch between different mental activities with more ease than
Exercise also helps prevent brain inflammation. As you age, inflammation tends to increase. One measure of inflammation is the C-reactive protein levels in your blood. CRP is made by the liver and secreted into the blood in response to inflammation.
A longitudinal study of more than 3000 older adults who were in good health concluded that those with the highest concentrations of CRP along with interleukin IL-6 had an astounding 24 per cent higher risk of developing cognitive impairment.
More than 13 well-structured studies showed healthy adults who undertook an aerobic exercise program and resistance training had less inflammation. Once again, older adults showed the most improvement.
I hope this dip into science helps you stay active over winter. Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au ONLY three things are needed to help keep fit and healthy – motivation, the right attitude, and venue or space.
Are there other things that can help? Of course, but let’s just look at these three for now. Motivation is a whole other subject, and a very important one, which is for later discussion.
If you go to the gym every weekday for an hour, and include a couple of days on muscle strengthening exercises you are meeting the daily physical activity guidelines set out by the Australian Department of Health, but how many people do that?
You may do CrossFit yoga, pilates or bootcamp on a regular basis and you are not only happy with this, but you are getting more than your recommended exercise needs.
Well done, but don’t stop reading. In this column I have been writing about exercises you can do at home and how you can supplement your paid gym or bootcamp program with some simple exercises around the house for free.
their peers. Another study with 165 healthy seniors showed those who were fitter had higher hippocampal volumes.
Generally healthy seniors can expect to lose 1-2 per cent of their hippocampus mass each year.
This study found the fitter individuals performed better on spatial memory tasks than their less fit peers.
You may be thinking, “It’s too late for me. I’m not the exercising type.” Well, think again.
A 12-month study took 90 older adults through an aerobics program. The results were that the older the participant was, the more benefit they had.
This was seen in their BDNF levels and in their cognitive tests.
After all, exercise doesn’t, or shouldn’t cost a lot of money.
Let’s assume you meet most or all of the recommended exercise requirements. Well done and keep it up. If, however, you are not meeting the basic requirements then we need to address the reasons why and how we can help.
Those who maintain their health and fitness are to be commended, and if you are one of these people I hope you will also get something out of it. Those who need help and motivation to live a healthier life are more likely to want to keep this nearby for reinforcement. 1. Be active on most or all days every week. 2. Accumulate from 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes vigorous intensity physical activity, or a combination of both moderate and vigorous activity each week. 3. Do muscle strengthening exercises at least two days a week Tom Law is author of Tom’s Law Fit Happens.Visit tomslaw. com.au
GET MORE $$$ FOR YOUR CAR!
DO YOU HAVE A CAR FOR SALE?
Do you want maximum exposure Australia wide for minimum expense? Take the hassle out of selling your car... LET US SELL IT FOR YOU! Better $$$ than trade-in or wholesale, you’re the “Boss” we work for you!
2006 Toyota Noah X Silver Van $19,990
Wheelchair Accessible Minivan! Hydraulic Lift & Ramp! Tie Downs in Rear for Wheelchair! 2 Litre 4 Cylinder Auto! Dual Climate Control Aircon! Australian Radio with Bluetooth Connectivity, Tinted Windows.
2015 Audi A4 $28,990
Follow Your Ambition in this Quattro S Line A4, 1 Elderly Owner From New, Full Audi Service History, Key Proximity Push Button Start, Reverse Camera with Parking Sensors, GPS, Auto Lights.
2006 Toyota Landcruiser Prado $29,990
Fastidious elderly owner who has always kept the vehicle garaged & serviced regularly. Roof Rack, Snorkel, Winch, UHF, Spotties, Red Arc Trailer Brakes, Lightbar.
2016 Mercedes-Benz $59,990
Great Example of a Luxury Family SUV! Full Service History, Just Recently Serviced! Selectable Driving Modes! Electric Leather Trim! Apple Carplay & Android Auto! 19” Alloys.
