In this section  Body: Introduction  Body: Exercise  Body: Stress reduction and sleep  Body: Nutrition  Body: Critical health indicators  Body: Help in setting your goals  Print the Healthy Brain worksheet  Back to main Healthy Brain page

Studies over the last 40 years have shown that physical exercise can slow the effect of aging on the mind and the body, and help people remain mentally sharp as they age.

The Canadian Study on Health and Aging found that the beneficial effects of exercise were a significant factor in reducing the risk of developing dementia. This is partly because exercise stimulates increased blood flow throughout the body, bringing more oxygen and glucose to the brain.

Recent interest has also considered whether exercise has a direct beneficial impact on the hippocampus, a part of the brain, which is important in the formation of memory.

Exercise that raises your heart rate for 15 to 30 minutes three or four times a week is excellent. In one study, exercise was shown to reduce the risk for people who are genetically predisposed to getting dementia.

Dr JoAnn Manson, Professor of Medicine at Harvard Medical School, said, "Walking may be as close to a magic bullet as you’ll find in modern medicine". Once a week, push yourself by walking for a longer period of time, or try bicycling, swimming, tennis, or working out at the gym.

Some studies suggest that, with regards to dementia, doing a variety of exercises may be more helpful than the intensity of the exercise. This may be due in part to the socialization involved in some activities, but those who mix their exercise routine with a variety of activities like walking, dancing, golfing, and gardening have been found to be less likely to develop dementia.

People who dance frequently also show a reduced risk of developing dementia. This is probably due to three factors:

• The energy expended keeps arteries healthy and blood circulating well;
• It’s a social activity; and
• The brain is constantly stimulated when learning new dance steps, and learning to do them well.

However, the effects of exercise wear off quickly. You feel good for up to 12 hours after physical exercise but then you have to do it again. When you stop an exercise program, the benefits wear off quickly - so keep it up!

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