STATE COLLEGE — There’s no question that exercise is good for health. It can strengthen muscles, bones, heart and lungs. Regularly exercising can also reduce the risk for heart disease, obesity, high blood pressure and a whole litany of other conditions. But, exercise and physical activity may also slow brain aging.
“Many people don’t start worrying about the health of their brain until later in life, but new research is telling us we should start worrying about it much sooner,” said Alexandra Brock, an adult nurse practitioner in neurology at Geisinger Scenery Park.
The new Framingham Offspring Study, presented to the American Heart Association, reported that people with poor physical fitness in their 40s may experience accelerated brain aging, leading to lower brain volumes by the time they reach age 60. Researchers in this study found that participants in their 40s who had a lower fitness level or a greater increase in their diastolic blood pressure (the bottom number) or heart rate a few minutes into a low-intensity treadmill test had smaller brain tissue volume later in life.They also found that participants who had a larger increase in their diastolic blood pressure during the low-intensity exercise performed more poorly on a cognitive test for decision-making function later in their lives.
“The brain gradually loses tissue as we age, which can affect your ability to learn new things and retrieve or remember information. But, it can also lead to more serious implications, including the development of cognitive impairment or dementia,” Brock said.
Getting a regular dose of physical fitness may be an important step toward ensuring the healthy aging of the brain. How does one start?
“Anytime you want to start a new exercise program, you should consult your doctor, especially if you haven’t exercised in a while,” Brock said.
A doctor can assess a patient’s overall health, blood pressure and other vitals before he or she begins a vigorous exercise program.For those not sure what type of exercise to engage in, remember that anything that is good for the heart is also good for the brain.
“Quite simply, physical activity is anything that makes you move your body and burn calories,” Brock said. It does not need to be complicated. Walking 30 minutes a day outside is a great goal to start with, does not require equipment and is easy to maintain. Other options are playing sports, climbing stairs, walking, jogging, swimming or biking.
“You should aim for at least 30 minutes of moderate-intensity aerobic activity at least five days per week. Aerobic activity is anything that increases your heart rate and makes you breathe heavily,” Brock said. Engaging in moderate to high-intensity muscle strengthening two days a week also is a plus.
