Baycrest

2 BrainMatters SPRING 2016 Spring training for body and brain T his is arguably the easiest time of year to turn over a new leaf and get fit. Grassy parks and slush-free sidewalks beckon as the sun shines and temperatures rise. Whether you exercised inside or took a break over the winter, now you can head outdoors into the fresh air and work out. Aerobic exercise benefits the body and also helps our brain health and executive function: planning, focusing attention, problem solving and mental flexibility. Recent studies suggest there may also be a link between muscle strength and the rate of cognitive decline. "Walking… you can do it almost anywhere and anytime." An easy aerobic exercise for many is walking, because it can be done almost anywhere and anytime. In fact, long distance walking improves aerobic fitness and muscle strength. A walking buddy can help you adhere to an exercise program as well as provide another proven benefit for brain health: companionship and socializing. After walking, you may choose to move up to a jog or run if and when you're ready or able. Consider bicycling or joining community activities like tennis, badminton or volleyball. Or, if your mobility is more limited, look to activities like swimming or tai chi in the park. If you haven't been active, check with your doctor and visit a fitness professional or registered kinesiologist for a consultation. And remember, start slow. Introduce a 10-minute walk, ride, swim or other activity to your day and build up gradually. Make exercise a habit by finding ways to insert it into your daily activities. Judy Chu Judy Chu is a registered kinesiologist at the Joseph E. and Minnie Wagman Centre at Baycrest. The centre offers fitness programs for older adults, including aerobic training classes, chair yoga, tai chi, balance and walking training, and classes for people with Parkinson's disease or recovering from stroke. Water exercise classes are held in a warm saltwater therapeutic pool. Call 416-785-2500 ext. 2267 or visit: baycrest.org/brainmatters Aerobic exercise helps promote the creation of new cells in the hippocampus, a part of the brain that's important in memory and learning. • WALKING: Data on more than 18,000 nurses ages 70 to 81 suggests that those who exercised the most – a median level of walking for six hours a week – were 20 per cent less likely to show cognitive impairment than those who exercised the least. – Journal of the American Medical Association • CYCLING: Healthy adult males who completed 30 minutes of cycling on a stationary bicycle showed improvements in some aspects of cognition – mainly memory, reasoning and planning. They also completed tests faster after pedalling. – Journal of Clinical & Diagnostic Research • RUNNING: In an animal study, the highest number of new hippocampal neurons was observed in rats that ran long distances, compared to those involved in high intensity training or resistance training. – Journal of Physiology

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