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Sure, aerobic exercises such as walking fast, spinning, even jumping rope are great for keeping us in terrific physical shape – but new research shows getting our heart pumping also keeps the aging brain from getting “flabby.”
Scientists at the University of Pittsburgh, the University of Illinois, Rice University and Ohio State demonstrated that a program of aerobic exercise, over the course of a year, increases the size of the hippocampus. This is the part of the brain that is crucial to keeping the memory and understanding of spatial navigation in good shape, especially in adults ages 55 to 80. Without aerobic exercise the hippocampus is known to shrink in late adulthood, leading to memory impairment.
There’s nothing startling in these finding which back up earlier research that showed a connection between fitness level and brain function, but these results pump up the reason to get moving.
HOW THE STUDY WORKED
The researchers recruited 120 older people who didn't exercise regularly. Half were randomly assigned to an aerobic exercise program, walking around a track three days a week for 40 minutes per session. The other half embarked on a stretching-and-weights program. Both groups were carefully coached and monitored. They provided blood samples, performed spatial memory exercises and were given MRIs at the beginning, halfway point and end of the research period.
Scientists found that the group doing aerobic exercise had increases in hippocampus volume: up 2.12 % in the left hippocampus and 1.97% in the right hippocampus. The stretching group, on the other hand, had decreased hippocampus volume: down 1.40% on the left and 1.43% on the right.
The participants also performed spatial memory exercises. Again, the aerobic exercise group had better function by the end of the year of exercise. Blood tests also showed an increase in the levels of brain-derived neurotropic factor, a chemical involved with learning and memory, among the walkers. Increases in hippocampal size were associated with increased amounts of brain-derived neurotropic factor.
The findings lead to great news. They show that the loss of hippocampal size as we age is not inevitable and can even be reversed with moderate-intensity exercise. Does this mean a few laps around the track might be a particularly cost-effective way to treat a widespread health problem -- without the side effects of medication? Well, there’s a good chance it might.
Even better news, it’s never too late to get going.
MODERATE AEROBIC ACTIVITIES
•Walking briskly on a level surface
•Swimming
•Gardening, mowing, or raking the lawn
•Cycling on a stationary bicycle
•Bicycling outdoors on a level surface
CAUTION: If you’ve been inactive for a long time or have certain health risks, speak to your doctor before beginning any exercise program.
MORE STRENUOUS ACTIVITIES
•Climbing stairs or hills
•Shoveling snow
•Brisk bicycling up hills
•Running or walking quickly on an inclined treadmill
•Aerobics classes at gyms such as spinning
These exercises should feel somewhat difficult to you, but not painful. You can divide your exercise into sessions of no less than 10 minutes at a time, as long as they add up to a total of at least 30 minutes on most or all days of the week. When you can safely and comfortably do 30 minutes of moderate cardio exercise at one time, you can add more time--or try more than one exercise during the same session.
NOTE: Doing less than 10 minutes at a time won't give you the desired cardiovascular and respiratory system benefits you are looking for.
REMINDER: Speak with your doctor before beginning any exercise program.
Robin Westen is ThirdAge’s medical reporter. Check for her daily updates. She is the author of “Relationship Repair.”
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