Walk your way to a better brain
Walk your way to a better brain
Walk your way to a better brain
Walking is great for the brain, according to a new medical study. And all it takes is three leisurely walks each week.
The US-based Frontiers in Aging Neuroscience researchfound that for sedentary adults aged 59 to 80, a range of vital brain functions were improved simply by taking three 40-minute walks at a moderate pace each week.
It was shown that the exercise helped to:
Enhance the connectivity of brain circuits
Reduce age-related brain function decline
Increase cognitive task ability.
Moderate exercise can include walking, jogging, easy-going aerobics, yoga, skiing, roller skating and cycling.
What happens to ageing brains?
As we grow older our brain network can become less connected, which can lead to problems such as a declining memory or lowered cognitive sharpness.
In particular, the actions of older people can be affected by the default mode network (DMN). The DMN dominates brain activity when a person is least engaged with the outside world, that is, daydreaming or passively observing something.
For example, people with Alzheimer's disease can display less activity in the DMN network.
How much exercise do we need to boost brain power?
Until now it was not known how much exercise could improve the DMN or other brain networks.
So the American study compared a test group, who took part in stretching and toning classes each week, to the test group that walked at a moderate pace for 40 minutes three times a week. There was a "significant" brain connectivity improvement in the walking group.
A research spokesman said: "This study shows that even moderate aerobic exercise improves the coordination of important brain networks. The higher the connectivity, the better the performance on cognitive tasks, especially the ones we call executive control tasks, like planning, scheduling, dealing with ambiguity, working memory and multi-tasking. These are the very skills that tend to decline with aging."
Make sure you exercise each week
Walking is one of the easiest and cheapest forms of moderate exercise. Chek out award-winning walking website Walk Highlands for ideas.
As is jogging. If you prefer to be motivated by organised exercise sessions then check out your local gym or health club for light aerobics sessions or dynamic yoga.
Another way to engage in moderate exercise sessions is to follow a fitness DVD or on-line fitness programe. DVDs include celebrity endorsed fitness workouts. You can find these in stores or on-line at Amazon.co.uk for example.
Check out the wealth of fitness sessions offered by ThinqFitness, too.
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