“The leading health concern among persons over sixty years of age is to be ‘mentally sharp’.” Medscape
Last month, I mentioned that physical activity can improve “brain health”. But HOW MUCH exercise and WHAT TYPE of exercise will have a benefit on brain health?
Brain Health (Cognitive Function) refers to the brain’s ability to process, store and retrieve information – the mental activities associated with learning and problem solving. In an ageing community, there is a high prevalence of ‘cognitive decline’, ‘mild cognitive impairment’ and ‘dementia’, and there is very limited treatment available. This indicates why it is a leading health concern and why prevention is so important.
Research has demonstrated that there is a relationship between exercise and brain health. Exercise has shown to consistently cause small to moderate improvements in the cognitive function of older adults.
HOW MUCH?
Research shows that a total of 52 hours of exercise over a period of 6 months is the minimum amount needed to improve cognition in older adults. Total exercise time was the most important factor in improving brain health. There is no association between length of exercise session, frequency of exercising or intensity of exercise.
WHAT TYPE?
It seems as though the type of exercise done is not important; cardiovascular (aerobic) exercise, resistance (strength) training, or a combination of these proved beneficial. If you have physical limitations (back surgery, joint replacements etc.), choose an exercise that is appropriate for you. Just a note: Brains begin to change 10-20 years before the onset of symptoms. If you are 70 years old and noticing that you are getting a little ‘slower’, your brain may have started changing when you were 50!
So start exercising NOW, even if you have no symptoms! The optimal exercise dose for improving cognition (brain health) in older adults Exercise – any exercise – for a minimum of 52 hours in the next 6 months So let’s start walking, running, dancing, gym – not only for your physical health, but for your brain health too.
Sr. Erika Janutsch: Nursing Manager at The Somerset.
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