Aerobic Exercises for Brain Health

Not only does aerobic exercise get the heart pumping, it is also good for brain health. That means, aerobic exercise can help as a strategy to prevent  dementia and mild cognitive impairment, as well as modify the process once they have developed. According to a study in the Mayo Clinic Proceedings (http://www.mayoclinic.org/news2011-rst/6432.html),
aerobic exercises delivers oxygen to the brain and generates nutritional
factors that will help to improve the brain’s functioning. Aerobic exercise
will facilitate the process of neuroplasticity which enables the brain to form new neural connections throughout life.

Precautions before starting an aerobic daily exercise program:

Consult with your doctor if you have not been exercising and
would like to start. Precautions should be taken if you have a current medical
condition such as:

• Chest pain or currently taking medications for your heart or high blood pressure 
• Previously diagnosed with a heart condition
• Signs of shortness of breath with activities
• Joint problems
• Complaints of dizziness

Some Guidelines from The American College of Sports Medicine to help you get started:

1) Individuals under the age of 65 years old and in good health can perform:

● Moderate intense cardiovascular exercises 30 minutes a day, five days a week

OR

● Do vigorous intense cardiovascular exercises 20 minutes a day, 3 days a week

● Flexibility
or stretching exercises are also recommended to develop and maintain range of
motion (ROM) and be performed at a minimum of 2-3 days a week

2) Individuals 65 years or older:

● Moderate aerobic exercises (see below), 30 minutes a day, 5X a week AND

● Flexibility or stretching exercises are also recommended to develop and maintain range of motion (ROM) and be performed at a minimum of 2-3 days a week

3) Aerobic exercises may include:

• brisk walking
• running
• swimming
• cycling;spinning classes
• roller skating
• jumping rope

4) Low-to-moderate aerobic exercises may include:

• yard work
• pleasure walking
• moderate-to-heavy housework
• dancing
• home exercise
• climbing stairs
• gardening

#                        #                     #

A licensed physical therapist can help you get started on an
exercise program. We also offer a free 15 minute consultation
and can be reached at Physical Therapy at Briarcliff & Jefferson Valley, PC
at (914) 762 – 2222  (Briarcliff location) or  245 – 8807 (Jefferson
Valley location). Check out our website at www.ptrehab.com.

Here’s to a healthier lifestyle!

Meryle Richman, PT, DPT, MS

Physical Therapy at Briarcliff & Jefferson Valley, PC

References:

1. Exercise:
Designing a Cardiac exercise Program. New York-Presbyterian Hospital. Retrieved
August 27, 2011 from http://nyp.org/health/cardiac_exercis3.html

2. American College of Sports Medicine Position Stand. Retrieved August 28, 2011 from:
http://www.mhhe.com/hper/nutrition/williams/student/appendix_i.pdf