exercise and aging Archives - Page 2 of 5

A specific exercise for a specific memory?

Aerobic exercise to boost certain memories?

It could be that in the future, if you want to remember your shopping list at the grocery store without having to check your phone, you would do a specific group of exercises! Way, way in the future, so don’t get your hopes up. But new research has shown that certain types of exercise helped study participants in remembering certain types of data. We do know that exercise has benefit s for our brain and mental health, but this is much more specific than we had previously thought. The thinking that if we do a specific exercise for a specific memory boost is remarkable.

Exercise improves brain health

It’s been shown that exercise improves memory on a general level, even after a single workout. And, on a long-term basis, exercise improves overall brain health. And studies have shown that over time exercise is associated with a reduced risk of brain health problems such as dementia and Alzheimer’s disease, both concerns for our healthy aging.

Different feelings after different workouts

I know that I feel differently after a run, for example, than after a Pilates session. I’m more energized (and sweaty) and outwardly happy after doing my run / walk workout. After a Pilates session, I feel calm, with a happy buzz. But I must admit that I hadn’t noticed specific memory improvements. I know that right after a workout I can remember some things better but hadn’t noted which “things!”

Correlation between exercise and memory

This research study by Dartmouth, published in Nature, delves into the correlation between exercise and memory. This was a relatively small study with only 113 participants, but the results are interesting. Fitbit data was analyzed after participants were given various types of memory tests post-workout. Researchers looked for patterns between those results and the workouts the participants did.

Not surprisingly, the study showed that overall the more active people had better memories than the non-active people. But it also showed that high-intensity exercise was correlated with good performance on the “spatial-learning task” (remembering the positions of shapes on a screen). “Low-to-moderate-intensity” cardio activity, like going for a walk, was associated with improved “naturalistic recall” (remembering a narrative of events). And people who performed better on the foreign-language test “tended to be less active,” the report added, while participants who did well on free recall and naturalistic recall were more active.

So, this study supports previous research on exercise and memory, but it also presents a focus for future work needed. Could there be a specific exercise for a specific memory? Time and research will tell. I’ll be looking forward to reading the results.

I needed to release frustration

Pissed off! I got an unwelcome piece of mail a couple of days ago and was totally steamed by it. My company received a notice from the IRS about a penalty charged for late filing of a return. I knew that the return was filed on time, so I was angry. That turned into an overall bad mood. I knew that I needed to calm down to deal with this (in a day or two) because I had to give my 14-year-old dog a bath that day. I had to be calm and gentle with my dog. Not rip his legs off as I felt like in the moment. What’s the solution? A really intense workout to help release frustration and anger.

Kick boxing to the rescue

I chose a short (because I had things to do, obviously) but intense kick boxing program. Pump up the heart rate, get the sweat going and release the frustration.

The workout started with a warmup to let my muscles know they were going to have to do some work. And then eased into punches and kicks..

Mission accomplished

When that half hour was done, I was a sweaty mess, but I achieved my goal to workout to release the frustration. My mood was very much improved and I was able to give Tango a nice calming bath.

How does that work?

You’ve heard the phrase, “runner’s high?” Same thing works with other exercise that targets the cardiovascular system. Raise your heart rate for a sustained period of time, and your body releases endorphins. Those endorphins attach to your opioid receptors, causing a boost to your mood.

So, my immediate mission was accomplished – I wouldn’t kill Tango during his bath – but I also did other good things for myself. I’ve written that exercise not only improves your mood but also has other benefits for our healthy aging: it improves memory, helps you sleep better, and improves optimism and resilience. Not only does a great workout release frustration and anger immediately, but it has other longer-lasting benefits.

All’s well

I dealt with the IRS and the agent I spoke with removed the penalty. I bathed my dog. And I was able to release frustration and anger. A good day.

3 Short methods to maintain your momentum

If it's a struggle every day to put on those sneakers, here are 3 methods to maintain your momentum. — Is it a struggle to put on those sneakers?

I get it. I do. You’ve been exercising for weeks and it’s dull. You’ve made good progress but it’s a struggle every day to put on those sneakers. So, how can you maintain your momentum and not sit back on the couch? How can you keep that appointment with yourself and exercise? Yes, you know that it’s good for your healthy aging. You know that it’s good for your brain, your memory, your cognition and your sleep. That doesn’t make it easy to change into that workout gear. Some days you just don’t care about your resilience and how much exercise will help you through anything. You just feel like taking a nap. So here are 3 methods to maintain your momentum.

1st method to maintain your momentum:

Know that it’s OK to play hooky once in a while. If you just can’t face that treadmill or put that exercise bra on, it’s OK not to.

Just the fact that you know it’s all right to skip a day will, most likely, get you up off the couch. Ask yourself the question: do I want to play my hooky card today? Or should I save it for when I REALLY don’t feel like working out?

2nd method:

Remember your kids, or your dogs, or your friends. They’re waiting for you. Remember why you started exercising in the first place. You want to run around with the kids and grandkids. Take fun vacations with them. You want to play with the dogs – get down on the floor to play and still be able to get back up again. And you want to roam all over the mall with your friends without having to take breaks.

3rd method:

Know that you’re going to be very sore if you take days off.That’s not fun.

As we age, the recovery time for our muscles extends because our muscle tissue takes longer to repair itself and rebuild. It’s just easier to do the workout. And, face it – with the time you spend arguing with yourself whether or not to workout you could be almost finished with today’s workout.

So, get off the couch.

5 reasons to do planks

Renegade row - one of the killer moves in Saturday's workout — One plank variation

Planks have gone in and out of favor in the fitness community for years. But there’s a definite place for planks in everyone’s exercise regime. You know I always advocate a strong core. So we’ll take it as a given that the prime reason to do planks is to strengthen your core. Here are more reasons to do planks.

Reason to do planks #1 – simplicity

Planks are simple. Anyone and everyone can do some version of a plank. If you’ve been doing them for a while, the standard plank on your hands and toes is your go-to exercise. But for beginners, I’d recommend starting using a coffee table. Put your hands flat on the edge of the table, walk your feet back until you’re in a straight line from your heels to your head. Core pulled in tight, back straight – don’t arch your back or bow it. And hold there for 15 seconds to a minute. As you feel stronger, go down to the floor. You can start on your knees and hands first, but you’ll want to progress quickly to an elbow plank. On your toes and your forearms – keep that straight line from your heels to your head.

Reason #2 – core stability

Planks not only strengthen your core, but they’ll give your core stability. Core stability is what keeps us upright as we go through the day, transfers energy from our upper to our lower body and protects our spine. It’s also what gives us good balance – which, as I’ve emphasized before, nature takes away as we age. I hold a plank a few times a week for my healthy aging – and perhaps you should, too!

Reason #3 – entire body workout

Planks work our entire body, not just the core. If you’re doing a plank correctly, you’ll feel it in your legs and shoulders. Your glutes get a good workout, and your arms are holding you up, so they’re getting stronger too.

Reason #4 – builds muscle endurance

Planks are isometric. Planks are static exercises – we hold the position for at least 15 seconds up to a full minute. So holding the position is building not just strength, but the endurance of the muscles. We sit at our computers all day, so we need that endurance to hold us upright.

Reason #5 – practically endless variations

The variations of planks are practically endless, so we’re never bored with our planks.One way to make a regular plank more dynamic is to alternate shoulder taps – but keep your hips level. Another of my favorite plank variation is the side plank – lift your leg to make a star!

With all these reasons to do planks, perhaps you should add it to your exercise regimen.

The good stress

When I think of “stress,” my brain starts whirring, my heart starts pounding, I start to sweat, and I’m not happy. Most people, I think, react the same way to most stress. In fact, the World Health Organization defines stress as “any type of change that causes physical, emotional or psychological strain.” And when this type of stress continues, it can become “distress” which leads to anxiety and overwhelm. But there is a “good” stress – called “eustress.”

Stress can be beneficial

Eustress can be a beneficial emotion, leading to “positive emotional arousal, leading to activation and engagement” with the world around us, according to a paper in the National Library of Medicine.

Exercise is stressful, but "good" stress. — Exercise is “good” stress

So, eustress is “manageable, acute, and short-term.” Think of exercise as an example. We’re placing stress on our bodies when we exercise. But exercise by definition is short-term, and the stress we put our bodies in is acute – we voluntarily raise our heart rates or work our muscles in a way that’s different from their normal state. And the reason that we exercise is to become more fit, release endorphins and improve our mental well-being.

Nurtures our well-being

“Eustress is the physical, mental, and/or emotional tension that is placed on the mind and body when we engage in activities that actually nurture our well-being and foster growth,” says Andra Brown, a NY-based licensed mental health counselor who specializes in anxiety, racial identity, and stress. Brown says that eustress can make us excited and motivated. When we feel eustress, we feel compelled to act in a positive manner. Our mindset improves when we’re under eustress. And when we act positively, our resilience grows.

If I get an idea for an article, and I know it’s a good one, I’m fired up. I open a new Google Document and write rapid-fire until that idea is down in black and white.

Stress and exercise

I’m not excited to exercise, as you know. But, once I push “Play,” the music comes on and the instructor gives the first direction, I start moving and can forget about everything else. Good stress indeed!

Public speaking can even be eustressful

Brown emphasizes that eustress triggers can increase productivity. Think about the last time you spoke in front of a small group of friends about a subject you’re passionate about. Even though public speaking may usually terrify you, when it’s about a topic that’s near and dear to your heart, you probably spoke eloquently and far more succinctly than you believed you could.

As you’ve seen in previous articles, exercise generates energy. Even if I’m tired before a workout, I feel energized afterward! Exercise, therefore, is positive stress. It feeds our body and mind.

I try to combine distress and eustress

Listening to the news, on the other hand, is “distress.” It brings on feelings of anxiety and is practically debilitating. I do like to know what’s going on in the world, though, so I pair watching the national news every day with a calming Sudoku puzzle. On one hand, I’m anxious, but on the other, I’m solving a puzzle. I’m hoping that the eustress outweighs the distress. Indeed, Brown says that during moments of eustress, we are able to perceive certain challenges as less threatening.

So, there’s no need to fear stress – just do everything you can to make it good stress.

Make it painful to not exercise

Exercise shouldn't hurt, but if the reward for doing it isn't motivating, make it hurt not to. — The exercise shouldn’t hurt, but not exercising should have consequences.

Cue the finger wag! I’ve suggested some ways to help motivate yourself to exercise, including a reward for a good sweat-soaked session. But when you really, really don’t feel like putting down the remote and getting off the nice comfy couch, and changing into your workout gear, something more drastic may be what’s needed. Sometimes you have to make it painful to not exercise.

Reward yourself to exercise

Promise yourself a real, tangible reward for getting in that exercise session today. (I’m a big fan of rewards!) Like a yummy strawberry smoothie with maybe a couple of shavings of dark chocolate, or a quiet place to read a chapter in the book you’re into, or an episode of that series you’re streaming on Netflix. Every day that you exercise, that reward will kick in. It’s OK to do nice things for yourself. Be mindful of that smoothie, though. Be sure that it fits into your eating program for the day. Remember that a smoothie is not a milkshake, although sometimes it can taste like one!

Over time, with enough rewards, you’ll actually look forward to exercising. Exercising becomes a habit, and one that you would miss if you don’t do it. And exercising is such a great habit for our healthy aging. Your brain actually equates the act of exercising with the ensuing reward – and over time you don’t even need the reward. Things become easy when they’re habits.

When the reward isn’t motivation enough

But some days, not even those tempting treats will prompt you to get up. On days like that, you need the other part of the equation.

If I don’t do X, then I have to Y

Here’s where it becomes painful to not exercise. Not physical pain, of course. How about pain in the pocketbook. Make a contract with yourself. For every day you don’t exercise and there’s no good excuse, you have to pay your favorite charity $20. These days, that’s real pain. Or, if you’ve told your friends and family that you’ve started an exercise program, then you have to tell them that you didn’t exercise. That embarrassment is also real pain.

Make it hurt in your wallet or hurt your pride. Even if you don’t actually tell your friends that you haven’t exercised, you’ll feel the guilt. That hurts too.

Make it painful not to exercise. So go do it.

Exercise intensity after menopause

Exercise is for everyone. — Exercise is for everyone

Here’s something we can all agree on: no one is getting younger. It’s also a fact that women go through menopause at some time mid-life. The CDC has emphasized the importance of exercise for everyone, at every age. So, even though women’s bodies are changing, does that mean that our exercise should change? If we’re used to intense exercise, can we continue with that intensity? Or, if we need to start doing something, what’s the right intensity level? What’s the proper exercise intensity after menopause?

The short answer

Everyone is different. You know your own body, so do what feels right.You still should challenge yourself, but you might want to be creative about the challenge.

Former First Lady Michelle Obama is quite open about her menopause experience. If you recall, when she lived in the White House she famously led “fitness boot camps” for friends and came to be known as the “Drillmaster.” Everyone wanted Michelle Obama’s beautifully toned arms. Mrs. Obama still exercises, but she admits that she’s toned down the intensity. She has found that she cannot push herself as hard as she used to. Obama and her friends turn more to flexibility rather than cardio workouts. Not only that, Obama no longer leads all the workouts, but her group of friends keeps everyone fit and healthy.

The answer for me

As you know, if you’ve been reading my articles, I work out regularly. I’ve challenged myself and as a consequence can run faster now than I ever could before – because I committed to it. I still don’t enjoy it and probably never will, but that’s not why I run.

The answer for everyone

Listen to your body. If you’re feeling good, perhaps push yourself a little harder. If an exercise is especially tough, ease up. Perhaps focus a little more on lower intensity moves or work in an extra Yoga or Pilates program.

Watch the “slow weight creep”

Mrs. Obama admitted to the “slow weight creep” of menopause. As she wasn’t able to maintain the intensity, she wasn’t burning the calories that she used to. And so had to be mindful of her intake. “I have to be more mindful, not obsessive, but more mindful,” she said.

The Mayo Clinic agrees with Michelle Obama’s assessment: “Women tend to lose muscle mass and gain abdominal fat around menopause. Regular physical activity can help prevent weight gain.”

Now’s the time to improve your balance too

The Mayo Clinic also recommends working on your balance to improve stability and prevent falls. “Try simple exercises, such as standing on one leg while brushing your teeth. Activities such as tai chi also can be helpful.” Please note, though, that while tai chi improves balance over time, the improvement is cumulative. Tai Chi practice over a period of time will help your balance. The simple exercises found in the Week of Core-Centered Balance Moves can start helping you in just a couple of minutes a day.

Never stop

I’ve known many people who view retirement and aging as an excuse to quit their exercise programs. But, now is the time to get fit and strong and live our best lives – actually do the things we worked for, for all those years. Listen to your body. If you’re feeling good and things don’t hurt, your exercise intensity after menopause does not have to decrease. Take the time your body needs to recover, but don’t stop.

Challenge yourself to exercise

Has your exercise routine gotten kind of flat? Are you doing the moves but feel like you’re just going through the motions? Try a challenge to give your workouts a spark. That’s right: Challenge yourself to exercise.

You’ve probably seen groups, pages and influencers on Facebook run 5- or 7-day challenges to drink more water, or use your Instant Pot every week. It’s the same idea, but with this, you challenge yourself. You’ll change your mindset and look forward to exercise because you’re getting closer to the prize you will set for yourself. Set your challenge and a time limit – for example, exercise for 30 minutes every day for 30 days. And be sure to set a prize for succeeding in your challenge! Say, download Taylor Swift’s new album.

Kelly Froelich, an NASM- and ACE-certified trainer and cofounder of the digital fitness platform Balanced, finds that self-challenges are a great way to self-motivate. “Intrinsic motivation, such as an internal desire to do something, is great to stick to something in the long run, but sometimes you need a bit of extrinsic motivation, such as a prize, to start you off,” she says. So, make that prize something you really want. And don’t get it before you complete your Challenge! That’s cheating!

Challenge ideas

If you need ideas for your Challenge, or if you need a theme, try a step challenge for walking. Be sure to increase the number of steps you have to take each day, week-by-week. Or if you’re a runner, increase the miles you run! Or try a plank challenge. Increasing the time you’re in plank position. If the plank is old hat, then try a plank variation a day! To increase strength, do a weight challenge – but you might have to buy heavier weights by the end of your challenge time. Or try a Body-Weight Strength Challenge! This article describes some of your options for this.

Be mindful of the exercises you do

Exercise is great, but we must be mindful of the exercises we do every day and the toll they take on our bodies.

Yes, exercise makes us happier. And expending energy gives us more energy, as surprising as that sounds. Exercise is a natural way to fight depression, and it also helps us sleep better. Exercise has a zillion benefits. But we have to remember that our bodies need rest and recovery too.

Build rest days into your challenge

I’m not advocating exercising at full impact and intensity every day. Especially if you’re doing a weight challenge, build lower intensity or non-lifting days into your challenge. Take a speed-walk a couple days a week and a stroll or a yoga practice on Sundays. Be sure to do the work to meet your challenge goals, but be mindful of what your body needs. Schedule your workouts, including the exercises you plan on so you don’t lose track of your intense days and your rest days.

Challenge yourself to exercise. Don’t forget that you’ll get two prizes at the end: your Challenge prize and the prize of being more fit!

No time to exercise?

You’ve heard the arguments about the benefits of exercise for your healthy aging. And you … sort of … believe them. But – who has the time? If you’re saying, “I have no time to exercise!” you owe it to yourself to squeeze in a short but effective workout.

Everyone has 22 minutes

150 minutes a week. That’s all the CDC recommends for exercise. So if you have 22 minutes to get your heart pumping while you climb some stairs, take the dog for a walk, ride the stationary bike, you’ve met the guidelines!

Short workouts will keep you on track

If I’ve only got a half hour, I can still get in my workout and have time to clean up. Because that clean-up is important. I don’t have to worry about being late to an appointment and I will still feel virtuous that I exercised. But you’re saying, “How can I choose a workout, do it and get cleaned up in a half hour? That’s ridiculous!” Planning. Plan a week’s worth of exercise in advance. If you have a calendar for your appointments and commitment, schedule your workouts on the same calendar. I use Google’s free calendar so that I can color code my different appointments.

But are short workouts effective?

Now you’re probably saying, “I love the idea of short workouts, but will they work for me?” The short answer is, “Yes!” If those 22 minutes of your workout are intense and heart-pumping, it will get your blood and oxygen moving. You’ll get the memory-boosting benefits of a good workout, and you’ll release some endorphins and feel great after you towel off. So, never say you have no time to exercise.

In fact, exercise physiologist Jenna Gillen at the University of Toronto, and her team showed in a study that just one minute of very intense exercise in a workout lasting 10 minutes total can improve fitness and health. Notice the words “very intense.” This is beyond maximum level – something I’m not really up for most days.

Plus, shorter, more energetic workouts can help you stay motivated to exercise. They’re done in no time, and you may actually look forward to your next workout. You won’t be bored with the workout, so won’t be tempted to procrastinate and then run out of the short amount of time you have to exercise.

I can’t do an intense, vigorous workout every time

I hear you. At my age, I just can’t face the treadmill and running for every workout. And that’s OK. Dr. Jennette Berry, family medicine physician at Advocate South Suburban Hospital, believes that fitting in movement throughout your day, no matter the length, is important for your health. “Exercise can help control your blood pressure and can help prevent future heart disease.”

The next time you find yourself thinking, “I have no time to exercise,” remember that no matter how much time you give it, exercise is always good.

But I’m too tired to exercise

Have you said that you’re too tired to exercise recently? No surprise there. In this “post-pandemic” time we have more going on than ever. We’re racing here, there, and everywhere. Errands taking us in different directions trying to find things like contact lens solution (yes, it happened to me) or traveling an extra mile for cheaper gas (yes, that too). And worry about the world, the weather, and the economy is depriving us of sleep. It’s no wonder we’re too tired to move. Even though we know that exercise is important to our healthy aging – our brains, muscles, heart, bones, and general well-being. It’s tough to get up the energy to get off the couch.

Exercise gives us energy

Too tired to exercise? If you expend a little energy, you'll get even more. — Too tired to exercise? If you expend a little energy, you’ll get even more.

The thing is, though, if we expend a little energy on exercise, we’ll get even more back. I know – it seems counter-intuitive, but it’s true. When we exercise, we breathe more, and take in more oxygen. That oxygen helps the mitochondria in your cells create fuel for you to use and that means energy that you can expend. The experts at Harvard Medical School also say that exercising helps your body use energy more efficiently! Another benefit of exercise, according to Harvard Medical School, is that it helps us sleep better.

Motivation to exercise

But knowing that exercise will give me energy is not enough to get me off the couch. All I want to do right now is fall asleep on that couch. How to get that motivation to exercise? Guilt is one factor. When you know that you’ll feel better and have more energy after you work out, and then you don’t … you’ll feel guilty for not having exercised. And you’ll feel guilty about those extra calories at dinner. And about falling asleep (again) on the couch.

Promise yourself a little (teeny, tiny) reward for getting off the couch and changing into your workout clothes. 5 almonds! Or a half square of dark chocolate. Or half an apple with a teaspoon of peanut butter. Your little reward could also be listening to your favorite song. Or reading a chapter after you exercise.

So take a deep breath and stand up. Change your mindset and your clothes. You can do this. Then push “Play.” Or whatever your device does. After your workout and shower, you’ll probably feel amazing!