Exercise Enhances Brain Power

Even for older people, physical exercise has been shown to actually increase activity in areas of the brain, and helps ward off a host of cognitive impairments and enhances brain power all life long.

A University of Iowa team, headed by Dr. Michelle Voss, examined more than 100 studies on the subject.  They found that aerobic activity improves ability to coordinate multiple things, long term planning, and the ability to stay on task for extended periods.  Resistance training, such as lifting weights, improves the ability to focus among distractions.

MRIs of people in their 60's showed increases in gray and white matter of the brain just after six months of exercise.  This happens in the prefrontal and temporal lobes, sites that usually diminish with age.  With exercise they grow.

The hippocampus area of the brain, key for memory formation, shrinks 1% to 2% per year over the age of 60.  For the same people, with an exercise regimen, the same region grows by 1% to 2%.  Beyond growing one's brain, exercise improves the ability of different parts of the brain to work together.  Benefits can be had by simple brisk walking for 45 minutes three times per week.

Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics
5060 California Ave., #170,
Bakersfield, CA 93309
(661) 325-1275

Walk to Keep Your Brain Healthy

Mental Health

The Radiological Society of North America has reported another study to add to the increasing body of evidence that physical activity has cognitive benefits.  In an ongoing 20 year study, researchers analyzed the relationship between physical activity and brain structure in 426 people, including 299 healthy adults (mean age 78) and 127 cognitively impaired adults (mean age 81), including 83 adults with mild cognitive impairment (greater than average for age-related memory loss) and 44 with Alzheimer's dementia.  They measured brain volume and administered the mini-mental state exam over the period of the study.

Physical Activity Benefits

The findings showed cognitively impaired people needed to walk five miles per week to maintain brain volume and slow cognitive decline and healthy adults needed to walk six miles per week to maintain brain volume and reduce their risk.  In addition, MMSE scores declined significantly in those who did not walk compared to those who did.

Healthy adults can help maintain their memory and slow cognitive decline, and those with memory loss can also maintain themselves, by participating in physical activity, such as walking.

Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 Ave., #170, Bakersfield, CA 93309

Walk It Off

Benefits of Exercise for Cancer Patients 

The benefits of exercise for cancer patients are well known:  in both younger and older patients, physical activity improves quality of life, reduces fatigue and shortness of breath, and speeds recovery after surgery.

More than just a feel-good remedy, moderate physical activity, such as walking 3-5 hours per week,  reduces the risk of cancer recurrence and significantly improves survival after treatment.

Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 California Ave., #170, Bakersfield, CA 93309

The Battle of the Bulge in Men

There is the tendency for men to gain belly fat as they age.  With age, less physical activity and loss of muscle mass make maintaining a healthy weight a challenge.  The problem, physiologically, is that belly fat is both just below the skin (subcutaneous) and inside the abdomen (visceral) surrounding internal organs.  Regardless of weight, a large amount of belly fat is associated with a greater risk of heart disease, diabetes and colorectal cancer.  For men, a true waist measurement of greater than 40 inches is indicative of too much belly fat.  While exercise can strengthen abdominal muscles, the only way to reduce visceral fat is to eat a diet higher in fruits, vegetables, lean protein and low saturated fat.  With age, portion sizes should be reduced also.  And, as we have referenced in this blog many times, moderate aerobic activity of at least two and a half hours per week can be included in your daily routine.

Robert G. Tupac, DDS, FACP, Inc., Diplomate, American Board of Prosthodontics (661) 325-1275 | www.drtupac.com 5060 California Ave., #170, Bakersfield, CA 93309