exercise for brain health Archives - Page 2 of 3

No. It depends. A while. Answers to goal-specific fitness questions.

When will I see Exercise Results?

When do you see exercise results? It depends... And everyone is different.

“I have a wedding in June. Will I be skinny by then?” “How long ‘til I fit into Size 6 jeans?” “When will I see a six-pack?” Were you laughing when you read those questions? Me too. And yet, deep down, I kind of wondered when I’d see exercise results all those years ago when I lost weight. By now, you know that “No,” “It depends,” and “A while” are the answers. It turns out that “It depends” is the answer to quite a few goal-specific fitness questions.

Goals are key

Having specific goals, committing to a program and sticking with that program is the sure path to success in reaching a fitness goal. For example, if you want to lose 5 pounds in a month, experts agree that it’s totally doable. Reduce the number of calories you consume (a food journal helps with this), increase calories burned (an exercise program will help here), make sure you’re hydrated, get enough sleep, and reduce stress. That’s the formula. Of course, it’s never so cut and dry.

Our emotions get in the way. We eat because of stress. And we eat when we’re happy. When it comes to exercise – there’s never a good time to do it. Or we just don’t feel like it. So, having real, achievable, specific goals is the key to keeping on track.

Everyone’s different

We’re human. And as humans, our bodies react differently to the food we eat and exercises we do. Exercise results are different for everybody. My body reacts differently than yours. Your body may not retain water the way mine does – be grateful. Or your muscles may respond more quickly to exercise than mine. Everyone’s different. So – it depends when you’ll see those results you want.

A real time frame … wait for it

But, there is sort of a time frame on when you can expect to see some results from your hard work. “When performed appropriately, exercise can lead to physiological changes in about eight to 12 weeks for most people,” Chris Gagliardi, MS (an ACE-certified personal trainer) says. “This does not mean that everyone will respond to exercise in the same way. Some people may see and feel results in less than eight to 12 weeks, and for others, it may take more time.”

Don’t exercise for the outward results

It’s such a long time to see any results, that it’s important not to focus on these physiological changes. Remember all the other benefits that come from exercise. Remember that even Khloe Kardashian exercises for the invisible benefits! If I have to wait 2 to 3 months to see any results, there had better be other benefits to this whole healthy living thing!

The biggest reason for me to exercise is the brain boost I get, and how much better I feel emotionally afterward.

Invisible benefits of exercise

I agree with Khloe Kardashian

I’m not a Kardashian fan. I don’t follow any of them. But I read an article about how Khloe Kardashian loves the invisible benefits of exercise, and I have to agree with her. Kardashian turns to exercise for the “mental release” it gives her. Exercise gives her power over her life – it’s one thing she can actually control. And it’s true – you decide what kind of exercise you want to do. You decide when to do it. How hard to exercise, and how long your session should be. I choose to exercise at an intense level. I get the most out of the 30 minutes I’m willing to spend on exercise.

It’s not about the scale

It’s not about losing weight – Kardashian says she hasn’t stepped on a scale in ages. Because a scale is just numbers. If you’re happy with how you feel, how your clothes fit, and you’re healthy, then your weight shouldn’t matter so much.

Exercise for confidence

An intense workout makes me happier. — An intense workout leaves me happier in a short amount of time

Kardashian also extols the confidence that exercise gives her. We’re powerful when we improve our heart, our muscles and our bones. Exercise not only improves our physical health, but our mental health too. The mental release is one of the invisible benefits Khloe Kardashian finds in exercise. I’ve often written that when I’m in a bad mood, my sister won’t talk to me until after my workout. I’m in a much better mood then. The endorphins released during an intense workout make me happier and makes everyone less depressed. After a good workout, we’re much more able to face any difficulties with the confidence boost we get.

Improve your mindset with exercise

Exercise is good for your mindset too. That’s another invisible benefit of exercise. Kardashian admits to previously having unrealistic goals, like cutting out all sugar or working out five days a week. But now, with her consistent fitness practice, Kardashian is all about seeing exercise as a tool for wellness. And that’s a very healthy outlook. I don’t exercise because I want to fit into Size 2 jeans. That’s never going to happen. I exercise because I want to remain strong and independent, and do the things I want to do. Exercise is part of my healthy aging routine.

Do workouts you enjoy

For fitness contributor Elizabeth Enochs, sticking with workouts she actually enjoys is the key to staying motivated to exercise on a regular basis. “I used to work out nearly daily, spending hours in the gym each week. I looked forward to intense cardio and strength training — but for the last couple of years, I’ve only been interested in exercising outdoors and stretching in my house. Hikes, long walks, bike rides, and kayaking trips are my workouts of choice these days. Currently, I’m working out less than I did for most of my 20s and my workouts are easier, but I wouldn’t be exercising at all if I only allowed myself to do HIIT.”

A struggle to stay motivated

Such great advice. It’s a struggle to stay motivated to exercise, day in and day out. I’v e written that it’s not one and done. I wish it were, but you can’t exercise once and say, “I’m good for life. Never have to do that again.” Nope. as one of my workout instructors says, “Fitness is a journey, not a destination.” And especially now, as we get older, exercise is crucial for our healthy aging.

In it for the long haul

I enjoy the books I listen to while running.

We’re in it for the long haul, so you have to stick with workouts you actually enjoy. Because if you don’t enjoy your workout, you’re not going to do it again. As simple as that. I don’t enjoy the act of running, but I do it a couple of times a week. Why do I do it if I don’t enjoy it? Because I enjoy the books I listen to. I see the benefits of running in my improved stamina and endurance, but I wouldn’t keep at it if it weren’t for the audiobooks I listen to on the treadmill.

CDC recommendations

Of course, the CDC recommends 150 minutes of moderate physical activity per week for adults, so I need more than the 40 minutes of running I do a week. On Tuesdays I usually do Pilates to give my knees a rest. Why Pilates? I enjoy the muscle-lengthening feeling I get, plus it’s a terrific core workout. That half hour goes by quickly.

And a couple of other days every week I do combined aerobics and strength training workouts. I have a library of workout DVDs that I … kind of … enjoy. Combining the aerobics with weights gives me a double bang for my buck.

Do workouts YOU enjoy

But that’s what I do. You have to do the workouts that you enjoy … or sort of enjoy … or don’t mind doing … otherwise you won’t do it at all. So, go for hikes or bike rides. Or dance up a storm and get your heart rate up and the sweat running down your face (and other parts). Do yoga or pilates and get flexible. Because if you don’t exercise, you don’t get the benefits. And you can’t eat that extra half-serving of pasta.

Exercise to improve memory

Now, where did I put my …

We all forget stuff. And most of the time there’s nothing to worry about. We probably didn’t pay attention when storing that information in our brains the first time. But, of course, as we get older, one of the biggest concerns most of us have is not being able to remember things. Here are exercises to improve our memories, as part of our healthy aging regimen.

Change how you remember things

When you want to remember something, really focus on it. Here’s a brain exercise to improve your memory: focus on the environment – sounds, sights, smells surrounding the thing you want to remember. Remember those things as well as the thing itself. Don’t try to do more than remember this new thing while you’re doing the focus exercise.

Dr. Darren Gitelman, senior medical director of the Advocate Memory Center at Lutheran General Hospital, says, “It is thought that, in a way, you don’t remember the same memory over time, but rather, you remember the memory that is reinforced over time. If the context shifts what you recall, and this modified memory gets strengthened over time, then eventually, what you may recall may be a memory that has been shifted by the context, rather than the original memory itself.” So the context may shift and your memory can change. But if you remember everything surrounding the memory, these stronger context clues will help us remember the memory more accurately.

Connect new information to things you already know

Dr. Gitelman says that connecting new information to familiar images and thoughts will help you remember the new stuff. Say, for example, I learned something new about Boston Terriers. If I connect that information with a specific mental image of my Simon, it will help me remember it.

Rehearse new information

When I played piano years ago, I memorized each piece in multiple ways. From the beginning, of course, but also from the end. Phrase by phrase, or however it made sense. When you memorize and rehearse, new information becomes a memory.

Take care of your brain

Eat right, get enough sleep and exercise to improve your memory.

Other ways you can improve your memory: Eat right, exercise, get enough sleep. Yes – exercise to improve your memory. Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School, says that studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. “Even more exciting,” McGinnis says, “is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.” If you exercise, your brain can grow!

Exercise also can boost muscle memory. That complicated piece of choreography in an aerobics routine will get easier, not just because we practice it, but also because the fact that we’re exercising helps our memory.

We want that big brain for our memory! So, I’m going to keep on exercising.

Too close to home

It happened here

Everyone always says, “It can’t happen here.” Well, it happened here – or just a few miles down the road. The shooting at the Highland Park, IL Independence Day parade, just a few days ago, just a few miles away took our collective breath away. Nowhere is safe. Expect it anywhere, anytime. So, how do you shift your mindset to a place of peace following tragedy?

Dealing with tragic news

Even if a tragedy like a mass shooting incident does not involve you directly, when it’s physically close to home it hits people hard. I first learned of the shooting from a post by a friend and my brain just stopped working. I was with my sister and we turned on the TV. Of course all the local stations were covering the story but it was too early to learn any details – just that it happened.

Our friends in Highland Park

By then we’re thinking of all our friends who live in Highland Park. And of course it’s a natural thing to go to the parade on the 4th of July. Immediately we texted and messaged those friends to make sure they were OK. But we were in shock. My mindset was spiraling down, and I could feel the anxiety start.

Our friends were fine – a couple had started to head to the parade, but they were late and the roads were already closed. Knowing that our friends were not involved did not make the anxiety go away. This happened, and it was bad. It’s natural to ask, “How will I ever be safe again?”

Methods for coping

The first step in processing a tragedy like this is just to accept that it happened. You can’t lie to yourself and make it go away. But obsessing over the news coverage is also not helping to shift your mindset.

Stick to your normal routine

Sticking to your routine will help shift your mindset away from anxiety and get you back to "normal" sooner — Sticking to your routine will help shift your mindset away from anxiety and get you back to “normal” sooner.

Keeping to your normal routine is an important way to process a tragedy, according to Dr. Munther Barakat, Director of Behavioral Therapy at Aurora Psychiatric Hospital in Wauwatosa, Wis. By maintaining our regular schedule, we can shift our mindset back to our normal happier one in less time. It’s important not to neglect basic self-care – keep to your normal sleep routine, eat healthy meals, schedule your workouts as usual. Maintaining your regular routines will strengthen your resilience and make you more able to face the future.

Exercise works

Exercise helps me cope with my anxiety. I have to focus on what I’m doing so I don’t trip over my own feet or kick the dogs, so exercise helps shift my mindset. And that shift lasts after the workout as well.

Walk in nature

If you don’t feel up to an intense workout, just taking a walk helps to improve your mindset as well. Fifteen to twenty minutes or so of deep breathing and looking at trees helps enormously. Of course, if these coping techniques aren’t working for you – if your anxiety grows, if you’re losing sleep and productivity at work, you may want to talk to a professional about it.

Bad people are still out there

Bad people will always be in the world. But we don’t have to dwell on their existence. Shift your mindset. Be happier with yourself and your corner of the world.

Go ahead – release some endorphins

Tired of feeling glum?

People I talk to every day are tired. Tired of the same old, same old. It’s the same routine every day and people are bored. We need to feel happier, feel less anxiety and less stress. We need that mood-lifter, that happiness booster. What we all need is to release some endorphins!

Still a stressful time

It’s true that more people are going to more places now – they feel that COVID is everywhere, so they might as well see some different sights – but people are still feeling the stress. The authorities are recommending masks indoors in public places again, and people are tired of that. No matter how necessary it is, I’m tired of the mask routine too – juggling glasses, keys and mask as I run all the endless errands.

Give your brain a boost

I’ve written about how exercise can release endorphins – how that runner’s high is no myth. Did you know, though, that those endorphins attach to our opioid receptors? No wonder we feel that boost! When we exercise, our brain releases certain proteins which help improve our brain’s plasticity, helping it to change in a positive way. We’re concerned about healthy aging, and improving our mental state certainly helps us.

Cardio needed to release some endorphins

I'm releasing some endorphins, running on the treadmill. — I’m releasing some endorphins

It’s been shown that these proteins are released mostly when we do steady-state cardiovascular work for a longer period of time. So, running for 2 minutes on a treadmill won’t elicit this positive change. 20 minutes, on the other hand, probably will. I know I feel it. Longer duration aerobics is not easy, so it helps to make it as fun as possible. I listen to audiobooks to take my mind off of the work. On days that I don’t run, I do one of my videos that combine aerobics and weight training.

Other long-duration cardio exercises

You may not choose to run – going for a long walk (not a stroll) is another great way to release some endorphins. Or take your dog for a walk. Find a friend to take an exercise class with – either at a gym or online. Take the stairs instead of the elevator.

Use your fitness routine to conquer your anxiety

I spent much of Wednesday driving to and from various errands. Driving itself is not fun these days, what with the price of gas and having more people on the streets with the better weather. I had the NewsRadio station on in between stops because there wasn’t enough time to become engrossed in a podcast or audiobook. And the news is not good. Anywhere. Rising prices, escalating war, politicians increasing the nasty factor. My anxiety certainly rose yesterday afternoon with all of that. When you’re feeling more anxious, how do you deal with it? My answer: use your fitness routine to conquer your anxiety.

Calming techniques and beyond

I’ve written about various calming techniques for stress and anxiety, and exercise has always been one method. But, let’s go a little deeper into what exactly happens when you use your fitness routine to conquer your anxiety.

Increasing my endorphins with aerobic exercise. I use my fitness routine to conquer anxiety.

Exercise, especially aerobic exercise, increases your endorphins. I am always in a better mood after my workout, and my family thanks me for that! (These days, with my anxiety soaring, if I don’t exercise I can be particularly moody and snappish.) You don’t have to run to get that “runner’s high.”

Exercise as a stress-reliever

Experts at the Mayo Clinic also promote exercise as a stress-reliever: “Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety.” Exercise can not only ease your current stress but give you a feeling of command over your body and your life. Note that It’s not a “one-and-done” thing for exercise. “Regular exercise” is key. Those experts at the Mayo agree that any form of movement will do you good – by increasing your fitness level while decreasing your stress level. But they also agree that scheduling your workouts help. I wrote about the importance of making “dates” with yourself a while ago.

Simulating “fight or flight”

When you feel stress, you may feel that “fight or flight” syndrome occurring in your own body. Exercise simulates that effect. If you’re walking or running, that’s the “flight” part. If you’re doing strength training, that simulates the “fight” part by putting your muscles under tension.

Walking meditation

Many people walk for their exercise and that’s great. Walking alone is a good form of physical exercise, but combining walking with meditation can really lower your stress. Of course, that doesn’t mean that you close your eyes and chant while you’re walking. Just be mindful of what’s happening with your body as well as being aware of your surroundings. “Practicing walking meditation regularly can help one be more connected to their body and surroundings while simultaneously making them happier and healthier,” said Dr. Jennifer Dragonette, Executive Director at Newport Institute.

You can be less stressed and anxious, if you use your fitness routine to conquer your anxiety.

Get excited about exercise

Last week was about food. I’m always excited to try new cuisines. No matter the recipe it’s usually possible to make it healthy – cut out excess fats and sugars, substitute another vegetable for a starch. This week is about exercise. It’s time to get excited about exercise!

I’m not a fan of exercise

I get excited about exercise because I can exercise.

If you’ve read any of my posts about exercise, you know I’m not a fan. I exercise for the benefits I derive from it, like reducing bad moods and depression. (More reasons to exercise!) It also improves memory and cognition, and increases endurance. Those are definitely reasons to get excited about exercise.

The Centers for Disease Control says that physical activity is essential for healthy aging – but how much exercise is recommended? If you’re up to vigorous-intensity aerobic activity, then 75 minutes a week or more should do it or 150 minutes of moderate-intensity activity. A couple of days of strength work should always be added too – for our muscles and bones!

But I am able to do it

The fact that I’m able to actually move my body to exercise vigorously is a reason to celebrate. I’m not a professional fitness trainer. I was never in the fitness field, in any capacity other than a cheerleader or motivator. My background is in accounting. But, I’ve exercised regularly for years and as a result am able to do the activities I want to do. And that is a reason to get excited about exercise.

So get excited about exercise!

I want everyone out there to be able to take a walk with the dog or the grandkids when they want to (weather permitting, of course). To walk around the mall. When you can’t find a parking spot close to a building, walking from a remote corner should not prevent you from carrying out your errand. Yes, the knees might creak, and it may take a few seconds to unkink the back, but once you do, there should be no stopping you.

And that’s a reason to get excited about exercise.

What happens after you start

Congratulations! You’ve made the decision to start exercising. You’ve chosen the program you’re going to use. You have your workout gear and a spiffy new pair of sneakers. Now what? What happens after you start to exercise?

Commitment to your health

It’s been a few days. The initial exhilaration of the newness of your exercise routine has worn off. You’re starting to realize that exercise may not get easier as time goes on.

It never gets easier even after you start to exercise.

You’re right! And that’s the point. Exercise will not get easier. In order for you to get all the benefits of exercise (improved cognition, increase bone density, increase strength), you have to challenge yourself every day. Of course, the point is not to challenge yourself until you’re ready to drop, but at the end of a workout you should feel like you really can’t do any more without some recovery time. Your final cooldown and stretch should be absolute bliss. After a cardio workout you should be warm and sweating. And after a strength workout you should feel like you couldn’t do another push-up if your life depended on it – at least for a half hour or so.

You know that old saying, “When the going gets tough, the tough get going?” The same applies to exercise. Exercise is tough – you’re tougher. You’re exercising to reap those health benefits I mentioned above. And know that you’re not alone. Exercise is hard every day for me. It should be hard every day for everyone.

Make it a habit

A couple of weeks ago I wrote about habits. It takes about 3 weeks for anything to become a habit. If you do the same thing at pretty much the same time every day (or almost every day) for 3 weeks, the better the chances that it will become a habit. The same for exercise. I work out in the late afternoon 4 or 5 times a week. I get home, walk the dogs, check on the bearded dragon, get the mail, change my clothes and exercise. That’s my routine. We humans love routine. Exercise is a part of mine. A few weeks after you start to exercise, it will be part of your routine too. But before exercise becomes a routine, you must put thought and deliberation into it.

I’ve emphasized the use of a calendar or planner in the past. If you’re serious about making that commitment to your health, make appointments with yourself to exercise. (Here is Zapier’s ranking of the best calendar apps for 2021.) Four days a week for the next three weeks – just write it in or make a repeating event on your digital calendar. And keep that date with yourself. You’ll find that in a few weeks, you’ll start your workout routine as a matter of course. Remember that you’re doing this not only for you, but for those who depend on you. Like an oxygen mask on an airplane – when they drop, put yours on first so that you can take care of others.

No one is going to do it for you.

You have your family and a circle of friends. Your teachers and mentors are, of course, invaluable. You’ve got lots of acquaintances. And there are the influencers you follow every day on Instagram, Facebook, and any other social media platform you subscribe to. No one is going to do it for you. And you know that there are loads of reasons to exercise – including improving your memory and reverse mental decline!

None of these people are going to exercise for you.

You have only yourself to rely upon.

You read everything you can about weight loss. Intermittent fasting. Mediterranean diet. Paleo. Vegetarian. Pescatarian. Low carb. Yes, they all work. But no one is going to do it for you. You actually have to do the work yourself.

The nitty gritty

Once you really decide that it’s up to you to get off the couch and exercise, you really have to do your homework and figure out exactly what you’re going to do. As many exercise pros as there are out there – that’s how many programs there are. Chances are a lot of them are really good. But you have to figure out exactly what you’re going to commit to.

Commitment

No one is going to do it for you. Choose an exercise program you can live with and commit to.

Because it is a commitment. I can shout from the rooftops that exercise is absolutely necessary to avoid the most obvious signs of aging – weight gain, loss of muscle tone, loss of balance – you have to do the work. And no one is going to do it for you.

Yes, it’s work. I’m not going to sugar-coat it and tell you that it’s not work. Because I’d be lying.

And you have to do it almost every day. I don’t exercise every day, so I can’t tell you to do something that I’m not willing to do. The CDC says that you need 150 minutes of moderate-intensity aerobic activity plus 2 days of total body strength work. That’s 30 minutes 5 days a week of moderate aerobics plus muscle strengthening work on 2 days. I do more vigorous aerobics and combine that with weight work 5 days a week. Most days I do 30 minutes.

If you’re new, don’t go all-out. Work up to it. You don’t want to wake up the day after you exercise and not be able to move. That completely defeats the purpose!

Choose something you can live with – for a long time

Choose a program you can live with for a long time, because you’re going to be doing it for a long time. Remember – no one is going to do it for you, so you’re going to be listening to that music and that instructor’s voice (if you’re going with a group class – either live, streaming or DVD) most days for a long time.

That’s not to say that you have to live with your first choice forever. If, after you’ve given the program a couple of weeks and find that you really can’t stand it – by all means change it.

And, it is a good idea to change up your routine every once in a while. I rotate the types of workouts I do every couple of months. Both for variety and to give my muscles a chance to experience new growth.

So – be happy with your exercise choice. Because you have to live with it and do it.