Brain Health Lifestyle

It is important to understand why physical activity relates to brain health. Every time your heart beats 25% of the blood and nutrients from that one heart beat goes directly to your brain. We have known for some time that physical exercise is critical to cardiac health. Research is now beginning to underscore a similar value for physical exercise to brain health! Indeed, a 2006 study by Colcombe and colleagues found that as little as three hours a week of brisk walking (aerobic exercise) increases blood flow to the brain and may trigger neurochemical changes that increase production of new brain cells. The regions of the brain most affected by the aerobic exercise included the frontal lobes (important for complex thinking, reasoning, and attention) and the corpus collosum (the bundle of white matter that bridges the two sides of the brain). en physical changes in the brain (positive and negative) and functional or cognitive ability.

Get physically active

Get physically active with at least three hours of aerobic exercise a week.

It is important to understand why physical activity relates to brain health. Aerobic exercise will help the heart and thereby feed the brain with the necessary blood and oxygen. Every time your heart beats 25% of the blood and nutrients from that one heart beat goes directly to your brain. Research indicates that physical exercise is critical to cardiac health. Research is now beginning to underscore a similar value for physical exercise to brain health!

Walk

The more you walk during the week the more positive effect for the brain.  It is recommended that we all walk around 10,000 steps daily!

A 2006 study by Colcombe and colleagues found that as little as three hours a week of brisk walking (aerobic exercise) increases blood flow to the brain which can trigger neurochemical changes that increase production of new brain cells. The regions of the brain most affected by the aerobic exercise included the frontal lobes (important for complex thinking, reasoning, and attention) and the corpus collosum.

These results indicate that new brain cell development in humans can occur throughout the life cycle. The study was conducted on persons aged 60-79 indicating brain health can occur in later life. This may be the first study to demonstrate healthy changes in the human brain related to physical activity.

Purchase a pedometer

Purchase a pedometer.

Do not underestimate the power of blood flow and oxygen to the brain. Other research suggests walking on a daily basis or at least several times a week can reduce the risk of dementia.  This finding again supports the relationship between physical activity and reduction in the risk of brain disease.

Ambidexterity

Start on the road to becoming ambidextrous; an ambidextrous brain is a healthier brain!

There are other physical activities you can enjoy that relate to increased brain health. The interesting thing about these activities is that you need to use both sides of your body, a brain boosting exercise. Most people have a dominant side and an almost completely neglected side. It is important to understand that each side of your body is controlled by the opposite side of the brain. As such, most of us have essentially ignored one half of our brain!

Take dance lessons

Consider taking dance lessons, start a garden, and learn how to knit.   

Other brain health promoting physical activities include dance, particularly the tango as it has been shown to reduce the risk of dementia. Gardening and knitting are two activities that also relate to reduced risk of dementia. Notice that dance, gardening, and knitting demand use of both sides of the body. Physical activities may also present you with mentally stimulating work. For example, when you plan your garden, you must imagine where you are going to plant one thing relative to the other; a visual-spatial task. Don't forget about the stress reduction effect gardening or other physical activities might offer.

General Rules

There are some general rules that appear to be useful regarding physical activity and brain health:

• Cardiovascular health is important to brain health; the more you can increase the strength of your heart and the output of blood from the heart through physical activities the healthier your brain will probably be.
• Focus your behavioral change on those physical activities research has found to be important to brain health.
• Begin to develop an ambidextrous brain by using your non-dominant body half more often. Consider writing with your non-dominant hand several minutes every day. You will be amazed as your practice leads to increased comfort and legibility (brain reserve is being built).

Another reason to exercise is the release of the "feel-good" hormone Endorphin.  This hormone has a positive effect on the body by helping to lower stress levels and improving self-esteem.