Prevention: Running (cardio) prevents aging of the brain
After your thirties, your brain starts to shrink. Very, very slowly at first, but as the years go by, the pace picks up. So if you live long enough, dementia is inevitable, you might think. Psychologists at the University of Pittsburgh found that you can reverse your brain's decline if you run for 40 minutes three times a week.
Brain aging
A crucial organ in the brain is the hippocampus. The better that organ functions, the better your memory works. When you are 60 years old, the hippocampus shrinks by 1-2 percent annually. That sounds worrying – and it is – but neurologists consider it an inevitable consequence of ageing. Yet there is some evidence that movement can slow, halt, and perhaps even reverse that process. If you let the elderly run for an hour three times a week at 67-70 percent of their maximum heart rate, their brain volume will have increased after six months. [J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11):1166-70.]
Study
The American psychologists did an experiment with 120 healthy men and women with an average age of 66. Half of the subjects did stretching exercises three times a week for a year, the other half ran for 40 minutes three times a week. The intensity was 60-75 percent of their maximal oxygen uptake. You may or may not be able to carry on a conversation.
Results
During the experiment, the volume of the hippocampus of the subjects who did stretching exercises decreased. The opposite happened in the subjects who ran. In them, the volume of the hippocampus increased by two percent. The researchers measured how much fitter the subjects had become on the basis of their maximal oxygen uptake, and discovered that as the subjects became fitter, their hippocampus grew more.
The researchers also discovered how training made the hippocampus grow. Running increased the production of brain-derived neurotrophic factor [BDNF]. BDNF does to the brain much the same as anabolic steroids do to muscle tissue. Finally, the researchers used tests to determine the memory functioning of the test subjects. The more the hippocampus grew, the more the subjects' memory scores improved.
Source: Proc Natl Acad Sci US A. 2011 Feb 15;108(7):3017-22. & Ergogenics
If this is correct, it is of course about the cardio activity and not only about running. For the elderly, running – given the nature of the load – is precisely not exactly beneficial for the joints and therefore not always the ideal activity.
As an intensive cyclist – and also a regular swimmer – in my seventies, I certainly believe in the positive physical and mental effects associated with cardio activities.
That's right, that's why it says cardio above, in brackets.
Unfortunately I can no longer run, is cycling an option? Or intensive fitness? or possibly other options?
Dear Dick, running is sometimes no longer possible, walking can be an alternative, the load, training score of which is +/- 60% of running; You can also walk at home with a treadmill.
Cycling is certainly an option, if you do something extra now and then, interval or hill, then you also have a cardio training. If cycling outside is not possible or not recommended, a hometainer can be a solution.
If you have to start at a low load level, build up gradually.
Swimming can also be a great strain for people who have difficulty walking, occasionally increasing the pace is also possible there.
It depends on your personal possibilities and circumstances what you can do, especially do something that you enjoy and again ... if necessary, start slowly, move better than being passive and listen carefully to your body. Let us know what you have chosen, what your experiences are and how you feel about it.
Success.
Nico B
People living in Thailand are often a bit older. Running is for most people over 60
not recommended. Certainly not for people who have never actually done any sport. Actually not
for those who have (often identified by their leg muscles later in life).
You may still be able to run on a treadmill in a fitness center.
Thai roads are bad. Full of potholes and inequalities. Just cycle for 40 minutes or an hour
walking slowly is enough. Even better is about 40 minutes of fun playing in the swimming pool and certainly not in the sea.
The dangers are great there and swimming in seawater (due to salt content) has much less resistance
your muscles as in fresh water.
Cor van Kampen.