September 2009 - On Top of the World Communities Info

12 The World News® September 2009Ar b o r Cl u b Fi t n e s s & Aq u at ic Sc h e d u l eKitti’s CornerKitti SurretteWant to Stay Sharp?Would you like to know how you canstay sharp? You will need to read thisarticle to find out. Exercise can preventor even reverse some age-related changesthat occur in the brain.I know you’re thinking, “I do brainworkouts when I’m solving crosswordpuzzles or learning something new likequilting.” I hear you, but we are goingto look at another way to use your brainwhere recent research demonstrates thatphysical activity can help keep your brainyoung.Previously, population-based studiesshowed that older people who got regularexercise had a lower risk of cognitivedecline. Plus, small clinical trials foundthat seniors assigned to fitness programsimproved in so-called executive functionslike multitasking, screening out distractions,and working memory (the typeused to remember a house number whilewalking from the car to a party). Now,scientists are using brain-imaging technologyto explore how moving your bodycan have beneficial effects on the brain’sstructure and function.New brain cells: In a 2007 study, ColumbiaUniversity researchers trackedblood flow and cell growth in the brainsof mice while exercising and afterward.They found an increase in brain cells ina region linked to normal age-relatedmemory decline. Scientists then looked atthe brains of 11 people during and aftera three-month aerobic exercise routine.They detected similar blood-flow changesas in mice; implying new cells were formingin the memory-related area. Participantsalso did better on memory tests afterthe exercise program.Increased brain volume: Seniors whoSubmit Articles byE-mail tootownews@otowfl.comtook an hour-long walk three days a weekfor six months experienced increasesin brain-volume, especially in the frontalareas associated with memory whichtend to shrink with age. “On scans, theirbrains looked liked those of people threeyears younger,” says Arthur Kramer, PhD,a neuroscientist at the University of Illinois,who co-authored the groundbreakingstudy.Miracle-grow for the brain: Oneexplanation for these positive changes isthat exercise raises levels of brain-derivedneurotrophic factor, or BDNF. “This proteinserves as miracle-grow for the brain.It improves the function of neurons, encouragestheir growth, and strengthensand protects them against the naturalprocess of cell death,” writes Harvardpsychiatrist John Ratey, MD.A 2007 study in Germany found thatinterval training (alternating bursts ofintense physical activity with longer periodsat lighter exercise) increased BNDFat greater levels than low-intensity workoutsalone.Bottom line: A routine of 30-45 minutesof moderate aerobic activity, at leastfive days a week, should be enough tohelp keep your mind sharp. A 2006 studyindicates strength training can also boostmemory. Dr. Ratey says the best workoutsmay be those that exercise both yourheart and your brain at the same time. AtHealth & Recreation, we have classes thatfit this format.Let’s exercise together to stay fit inbody and sharp in our brains!KittiLarry’sFit TipsLarry RobinsonCalories Expended DuringExerciseNow that summer is winding down, Ihope everyone is staying on track withyour exercising. The warm weather outsideis hot and sticky, but inside it is niceand cool, even more reason to come inand use the fitness facility.We have so many things to offer, justto mention a few: cardio, strength training,stretching and don’t forget the greatgroup fitness classes. Cammy is alwayson her toes when it comes to programmingclasses, from cardio mix, balancebody, condition & strength and zumba.Staying active is very important. Make acommitment to stay fit. It’s addictive!Want to know how many calories youburn? Review the chart above.www.OnTopoftheWorldInfo.comOctober issue:Thursday, Oct. 1