Baycrest

A mindset that's fit for cold weather I nstead of hunkering down like a bear this winter, shake up your cold-weather routine and embrace activities that will get you moving – both indoors and out. It can be good for your body and your brain. Dr. Nasreen Khatri, a psychologist and clinician-scientist at Baycrest Health Sciences, points to studies showing that new cells are created in the hippocampus of mice and rats that exercise. Levels of a protein called brain derived neurotrophic factor (BDNF) become elevated. BDNF has been shown "to enhance mental abilities at the same time as acting against anxiety and depression in mice, and might act in [a] similar way in humans," according to a June 2016 study on BDNF and exercise published in the journal eLIFE. Dr. Khatri often recommends physical exercise to her patients to help improve brain health and stave off depression – and says you shouldn't stop just because the weather turns cold. Outdoor walks are ideal if you want the fresh air and dress for the weather. Mara Swartz, a recreation therapist at Baycrest, advises walking with a buddy, adding traction to your footwear, carrying a cellphone and identification and aiming to take your walks during daylight hours. Alternatively, walk indoors in a mall or gym. Swartz says that if you haven't exercised in the past, see your doctor to ensure there are no underlying medical issues. Once given the all-clear, a physiotherapist or kinesiologist can help you decide on an appropriate fitness program. Someone with a back problem, for instance, would have to approach exercise differently than a person without any health issues. Community centres offer fitness classes in the pool and programs like tai chi, Pilates and yoga. Swartz recommends that you build exercise into your routine twice or three times a week. Do anything that will get you off the couch, such as dancing, bowling, or even walking the stairs in your own home. If you already exercise, Swartz advises that you change things up. Use a different piece of equipment. And if you've always started lifting a weight in your dominant right hand, start with your left hand. "By doing something different and something new, it challenges your brain. It doesn't become rote." The Joseph E. and Minnie Wagman Centre at Baycrest offers fitness programs for older adults, including chair yoga and free-standing options, 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. BrainMatters FALL 2016 3 "Don't stop exercising just because it's cold outside." TAILOR YOUR WORKOUT Build/maintain bone density: Weight-bearing exercises such as running, walking, stair climbing, aerobics; and muscle-strengthening exercises – lifting weights and using exercise bands. Burn calories: Weight training, indoor rowing, stationary bike sprints, jumping rope, cross-country skiing. Reduce stress: Exercise boosts endorphins, which can raise your happiness quotient. Try walking, yoga, tai chi – or whatever form of exercise makes you feel good! Pictured left: Pro-Am 2016 with Jay Waks, left, and his grandson, Matthew Cartzman.

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