An analysis of data from multiple observational studies suggests 30 minutes of exercise a day may help you live longer, even if you’re otherwise sedentary, Tufts Health & Nutrition Letter said.
In the study, published recently in the British Journal of Medicine, researchers looked at data from activity trackers worn by 44,000 men and women (average age around 66 years) in the U.S., Norway, and Sweden. Most participants were sedentary eight-and-a-half to 10.5 hours a day and engaged in moderate or vigorous activity eight to 35 minutes a day. More sedentary time combined with less active time was associated with higher risk of death. About 30 to 40 minutes of moderate to vigorous activity a day seemed to be enough to attenuate the association between sedentary time and risk of premature death.
The Physical Activity Guidelines for Americans recommend adults get 150 to 300 minutes a week (an average of 30 minutes a day) of moderate-intensity activity (such as taking a brisk walk or raking the yard) or 75 to 150 minutes a week (an average of 15 minutes a day) of vigorous-intensity activity (like jogging or swimming). While moving more and sitting less—in this study and many others—is associated with the best health outcomes, fitting 30 minutes of movement into an otherwise sedentary day may help you live longer.
Eat less, move more, live longer and have a functioning brain thewhole time, as I have written here numerous times.
Studies have shown that exercise helps protect brain cells. A new study looking at the mechanisms involved in this relationship suggests that the role exercise plays in maintaining insulin and body mass index levels may help protect brain volume and thus help stave off dementia. The research is published in the April 13, 2022, online issue of Neurology®, the medical journal of the American Academy of Neurology.
“These results may help us to understand how physical activity affects brain health, which may guide us in developing strategies to prevent or delay age-related decline in memory and thinking skills,” said study author Géraldine Poisnel, PhD, of Inserm Research Center in Caen, France. “Older adults who are physically active gain cardiovascular benefits, which may result in greater structural brain integrity.”
In contrast, researchers found that the relationship between exercise and the metabolism of glucose in the brain was not affected by insulin or body mass index (BMI) levels. Reduced glucose metabolism in the brain can been seen in people with dementia.
On imaging tests, brains were larger (the brain usually shrinks in size with increasing age and health conditions) and showed fewer signs of injury in early to late middle-aged people (ages 40-69 years) who had higher scores for cardiovascular health.
An analysis of more than 35,000 adults with no history of stroke or dementia found that maintaining good cardiovascular health, in addition to protecting against heart attack and stroke, appeared to also be beneficial to overall brain health.
On imaging tests, brains were larger and showed fewer signs of injury in early to late middle-aged adults (ages 40-69 years) who had nearly ideal cardiovascular health, according to preliminary research to be presented at the American Stroke Association’s International Stroke Conference 2022, a world premier meeting for researchers and clinicians dedicated to the science of stroke and brain health to be held in person in New Orleans and virtually, Feb. 8-11, 2022.
Although all of us senior citizens have our ‘moments,’ recent studies have shown that we can retain our mental clarity by following some basic habits of good health.
Harvard Medical School lists a number of habits that can cut into our chances of suffering from dementia in our old age. They include staying physically active, getting enough sleep, not smoking, having good social connections, limiting alcohol to one drink a day, and eating a balanced diet low in saturated and trans fats.
In addition, they point out several health conditions that can impair cognitive skills, including diabetes, high blood pressure, sleep apnea, depression, hypothyroidism, and high LDL (bad) cholesterol. If you suffer from any of these, they recommend that you follow your doctor’s advice.
They list six strategies that Harvard offers to protect and sharpen our memory and our minds.
1. Keep learning According to experts challenging your brain with…
Working out just five minutes daily via a practice described as “strength training for your breathing muscles” lowers blood pressure and improves some measures of vascular health as well as, or even more than, aerobic exercise or medication, new CU Boulder research shows.
The study, published June 29 in the Journal of the American Heart Association, provides the strongest evidence yet that the ultra-time-efficient maneuver known as High-Resistance Inspiratory Muscle Strength Training (IMST) could play a key role in helping aging adults fend off cardiovascular disease — the nation’s leading killer.
In the United States alone, 65% of adults over age 50 have above-normal blood pressure — putting them at greater risk of heart attack or stroke. Yet fewer than 40% meet recommended aerobic exercise guidelines.
“There are a lot of lifestyle strategies that we know can help people maintain cardiovascular health as they age. But the reality is, they take a lot of time and effort and can be expensive and hard for some people to access,” said lead author Daniel Craighead, an assistant research professor in the Department of Integrative Physiology. “IMST can be done in five minutes in your own home while you watch TV.”
A common school-age stereotype is that smart kids are unathletic. However, as a recent study lead by Associate Professor Keita Kamijo at the University of Tsukuba and Assistant Professor Toru Ishihara at Kobe University shows that physical activity is linked to better cognitive ability, which is in turn related to academic performance in school.
Understanding the effects of physical activity on cognition has been difficult for several reasons. “Previous studies looked at the issue too broadly,” explains Professor Kamijo, “When we broke down the data, we were able to see that physical activity helps children the most if they start out with poor executive function.”
Executive functions refer to three types of cognitive skills. The first is the ability to suppress impulses and inhibit reflex-like behaviors or habits. To assess this ability, children were asked to indicate the color in which words like “red” and “blue” were displayed on a computer screen. This is easy when the words and colors match (“red” displayed in red font), but often requires inhibition of a reflex response when they don’t (“red” displayed in blue font). The second skill is the ability to hold information in working memory and process it. This was evaluated by testing how well children could remember strings of letters that vary in length. The third cognitive skill is mental flexibility. This was measured by asking children to frequently switch the rules for categorizing colored circles and squares from shape-based to color-based.
It’s never too late to lace up some sneakers and work up a sweat for brain health, according to a study published in the May 13, 2020, online issue of Neurology®, the medical journal of the American Academy of Neurology. The study suggests older adults, even couch potatoes, may perform better on certain thinking and memory tests after just six months of aerobic exercise.
“As we all find out eventually, we lose a bit mentally and physically as we age. But even if you start an exercise program later in life, the benefit to your brain may be immense,” said study author Marc J. Poulin, Ph.D., D.Phil., from the Cumming School of Medicine at the University of Calgary in Alberta, Canada. “Sure, aerobic exercise gets blood moving through your body. As our study found, it may also get blood moving to your brain, particularly in areas responsible for verbal fluency and executive functions. Our finding may be important, especially for older adults at risk for Alzheimer’s and other dementias and brain disease.”
A little-studied liver protein may be responsible for the well-known benefits of exercise on the aging brain, according to a new study in mice by scientists in the UC San Francisco Eli and Edythe Broad Center for Regeneration Medicine and Stem Cell Research. The findings could lead to new therapies to confer the neuroprotective effects of physical activity on people who are unable to exercise due to physical limitations.
Exercise is one of the best-studied and most powerful ways of protecting the brain from age-related cognitive decline and has been shown to improve cognition in individuals at risk of neurodegenerative disease such as Alzheimer’s disease and frontotemporal dementia — even those with rare gene variants that inevitably lead to dementia.
Did you get your 10,000 steps today? Many people have adopted this daily walking goal to obtain the recommended amount of physical activity. The 10,000-steps-a-day number comes from the Japanese brand name of a pedometer manufactured in the 1960s, the “10,000 steps meter.” In the Fitbit era, counting daily steps remains appealing to many people as a source of motivation.
In the US, adults are urged to get the equivalent of 150 minutes per week of moderate intensity exercise. Walking is a popular way to meet those recommendations, particularly in older adults or people who are relatively physically inactive.
Although 10,000 steps is a worthy challenge, aiming for more exercise than you normally get—unless you are one of the few who regularly trains for marathons or triathlons—comes with benefits. Any amount or type of physical activity adds to your daily goal. Regularly taking the stairs instead of the elevator, or parking farther away from your destination, can make a measurable improvement in your health.
Men face some serious health risks. The two most serious ones, heart disease and cancer, account for nearly half of deaths among American men. Unintentional injuries like falls are the third most common cause of death for men. Lung disease and stroke round out the top five, according to Blue Cross Blue Shield of Illinois.
The good news: Along with other healthy lifestyle choices, the right kinds of physical activity can help prevent these and other health threats.
Ward Off Heart Disease: Get Moving
Aerobic exercise such as walking, swimming, running or biking strengthens your heart and lowers your blood pressure. Aim for at least 30 minutes of moderate intensity aerobic activity five days per week. You don’t have to do it all at once. Three 10-minute walks can be as effective as one 30-minute walk at lowering blood pressure.
You can even get in activity during the work day. Break up the long hours at a desk by getting up and moving around at least once an hour. Just taking a short two-minute stroll can help to keep blood sugar levels stable. When you can, stand up to take breaks from sitting.
As a senior citizen who has had family members suffer from dementia and Alzheimer’s Disease, I want to know everything I can about aging and cognition, so this study from Florida Atlantic University piqued my interest.
The neighborhood environment may positively or negatively influence one’s ability to maintain cognitive function with age. Since older adults spend less time outside, the neighborhood environment increases in importance with age. Studies suggest physical aspects of the neighborhood such as the availability of sidewalks and parks, and more social and walking destinations, may be associated with better cognitive functioning. Beneficial neighborhood environments can provide spaces for exercise, mental stimulation, socializing and reducing stress. To date, few studies have examined how the neighborhood’s physical environment relates to cognition in older adults. Continue reading →
Holy crap! I am an octogenarian! I can’t believe it. I don’t feel that old. In fact, having been retired for 20 years now, I can honestly say, I feel better and healthier now than when I was working and in my ’50’s. I rode my bike 25 miles yesterday in Chicago’s balmy 30 degree weather and I plan to do the same this morning. Lucky me!
This is my birthday picture from a few years back. It’s the only one I have that’s decorated. Also, my pup is in it, too.
This is from my birthday blog post last year:
One of the main reasons I feel like I have things so together is this blog. I started writing it in March of 2010 with a partner who has since left for other pursuits. From the beginning, I discovered a focus. At first it was simply trying to keep my weight down. I learned portion control and serving size. This Italian guy was surprised to learn that a “serving” of pasta was not a 10 inch plate heaped with spaghetti noodles smothered in tomato sauce. No, a 200 calorie serving of pasta is about the size of a baseball. Incredibly, that was a revelation to me. I put the information to use. I began to reduce my portions accordingly. I am not going to recount all the lessons I learned in the past nearly 10 years, but if you want to get control of your own weight, check out my Page – How to Lose Weight – and Keep it Off.Continue reading →
I have written repeatedly about the brain benefits from physical exercise. Asregular readers know, I have a visceral interest in this having lost three family members to dementia. My mother suffered from dementia. Her sister died of Alzheimer’s Disease and my father’s father also was cognitively challenged. That goes back to the mid 1940’s when far less was understood about cognition in general.
Scientific American illustration by Tami Tolpa
Now comes the latest issue of Scientific American with fresh insights into the brain/exercise situation:
People often consider walking and running to be activities that the body is able to perform on autopilot. But research carried out over the past decade by us and others would indicate that this folk wisdom is wrong. Instead exercise seems to be as much a cognitive activity as a physical one….
But simply exercising more may not realize the full potential of physical activity for keeping brain decline at bay. Indeed, our model suggests that even people who already get a lot of aerobic activity may want to rethink their routines. It is possible that we might not always exercise in ways that take full advantage of our evolved mechanisms for sustaining brain performance….
… we have developed a game designed to specifically challenge aspects of cognition that tend to decline with age and that are probably needed during foraging. In the game, players spatially navigate and complete attention and memory tasks while cycling at a moderate aerobic intensity level.
I have written repeatedly about the benefits of exercise on both the body and brain. It turns out that there seems to be a link between loss of muscle mass, sarcopenia, and cognitive decline.
Sarcopenia, the loss of muscle mass, tends to happen naturally with age. So, in older people with sarcopenia, excess body fat may not be readily visible. But hidden fat, paired with muscle mass loss later in life, could predict Alzheimer’s risk, researchers warn.
A recent study — the results of which have been published in the journal Clinical Interventions in Aging — has found that sarcopenia and obesity (independently, but especially when occurring together) can heighten the risk of cognitive function impairments later in life.
The research was conducted by scientists at the Comprehensive Center for Brain Health at the Charles E. Schmidt College of Medicine of Florida Atlantic University in Boca Raton.
“Sarcopenia,” explains senior study author Dr. James Galvin, “has been linked to global cognitive impairment and dysfunction in specific cognitive skills including memory, speed, and executive functions.” Continue reading →
Cognitive impairment without dementia (CIND), or mild cognitive impairment, is a condition that affects your memory and may put you at risk for Alzheimer’s disease and dementia. According to the U.S. National Library for Medicine, signs of mild cognitive impairment may include frequently losing things, forgetting to go to events and appointments, and having more trouble coming up with words than other people of your age.
My go-to exercise is biking. My dog comes along when the weather is willing. At 79, everything seems to be working …
Some experts believe that risk factors for heart disease also are risk factors for dementia and late-life cognitive decline and dementia. Recently, researchers examined two potential ways to slow the development of CIND based on what we know about preventing heart disease. They published the results of their study in the Journal of the American Geriatrics Society.Continue reading →
As a big fan of walking I was thrilled to learn of this further benefit to the Cinderella of the exercise world. Walking leads to an increase of peripheral visual input, according to a study from the University of Wurzburg.
How do we perceive our environment? What is the influence of sensory stimuli on the peripheral nervous system and what on the brain? Science has an interest in this question for many reasons. In the long term, insights from this research could contribute to a better understanding of diseases such as ADHD and Parkinson’s disease.
The topography of the EEG response (l) and its localization in the brain (r) show visual sensory processing during the walking conditions slow and normal – green and red, and standing – black. The image is credited to Barbara Händel.
Perception and the underlying neuronal activities are usually measured while subjects are sitting or lying, for example while doing magnetic resonance imaging. As a rule, the head is fixed and people are encouraged not to blink. The measurements therefore take place under well-controlled but rather unnatural conditions. Continue reading →