s e m o n i a n

I’m always digging for new knowledge on the effects of exercise on emotional and mental well-being. With another birthday recently upon me, I paid special attention to information about aging, brain function, and exercise.

One thing I found out is that as humans we’re living much longer. It’s estimated that the number of Americans aged 55 and older will almost double between now and 2030. Women who reach age 65 today have an average life expectancy of 83, while men who make it to 65 can anticipate living another 16 years. With a longer life expectancy the need for a healthy body AND a healthy brain is greater. We’re still learning much about the brain and diseases of the brain. Ninety percent of what scientists know about the brain has only come from the past 10 years of research. We’ve only just begun to crack open the body’s computer.

Here’s some more about your brain: It’s responsible for 20% of your body’s energy consumption. It uses about eight gallons of blood per hour, and needs about eight glasses of water per day. The brain is made up of about 10% fat, 8% protein, and 78% water. Are you having trouble in the brain department? A simple solution could be to drink more water.

Five other critical domains in a brain-healthy lifestyle are mental stimulation, diet, spirituality, socialization, and yes, physical activity. At least 30 minutes of cardiovascular exercise in the training heart rate zone can improve mood, elevate our stress thresholds, speed delivery of oxygen to the brain, and help to balance brain chemicals and hormones for more effective stress management. Regular exercise also leads to a better night’s sleep, which helps us deal with daily stressors more efficiently. 

Neurosceintists also recommend swimming, dancing, gardening, knitting, more frequent use of the nondominant hand and leg (accomplished by dancing/playing sports), and walking 10,000 steps on a daily basis. A daily 30-minute walk can cut the risk of having a stroke, one of the leading causes of mental disability in the elderly by 57%. Our evolutionary ancestors were used to walking up to 12 miles per day, which strengthened the cardiovascular system and built a network of vessels that enhanced blood flow to the brain. Thirty minutes of aerobic exercise stimulates the production of chemicals that “fertilize” cells, keeping them functional and growing. The more cells, the more smarter we are. A research project in 2003 by The New England Journal of Medicine showed that people who dance regularly decrease their risk of dementia by 76%.

The research and information regarding brain function keeps rolling in. It all points to the same conclusion regarding brain function and maintenance: REGULAR exercise will not only tighten your tush, but will increase your brain function now and in the future.

Enjoy Your Exercise. Enjoy Your Day.