This document discusses how exercise benefits the brain. It begins by outlining the goals, which are to explain how exercise benefits general and neurological health, cognitive benefits, neuroplasticity, and how exercise impacts neuroplasticity. It then covers the geography of the brain, what neuroplasticity is, the physiology of exercise, and links between exercise and brain function, including increased blood flow, neuroplasticity, prevention of neurological diseases, promotion of healthy aging, and improved mood. Regular exercise is associated with better cognitive functioning and reduced risk of cognitive decline and diseases like dementia or Parkinson's.
Barriers to physical activity participation among adultsAyobami Ayodele
Given the health benefits of regular PA, adults insufficiently participate in it. This reality clearly points to the need to help adults become more physically active. There are barriers that keep adults from being, or becoming, physically active regularly. Understanding common barriers to PA and creating strategies to overcome them may help make it part of daily life.
This presentation provides a better understanding of the biologic REALities and impact of weight bias on pediatric obesity management. The paradigm shift in pediatric obesity management is also explored, with a review of Health At Every Size (HAES) and the use of the Edmonton Obesity Staging System to help guide management.
What happens as athletes age? The physiological changes are important to note, so that training, recovery and overal healthcare can adapt to maximize the athlete's performance year after year. Dr. David Carfagno offers a unique insider's perspective, as a practitioner of sports medicine, internal medicine and a competitive athlete.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
Unfortunately, physical activity has declined as sedentary behaviors are more common in industrialized society. Sedentary lifestyles are associated with increased obesity rates, type 2 diabetes and other disorders including an increasing rate of cognitive decline with aging. Developing a regular physical activity habit is one the greatest challenges in the field of health promotion.
The activity requirements for a healthy brain and cognitive function are really relatively modest. For adults, moderate aerobic activity of 2 hours and 30 minutes (total 150 minutes) per week or 30 minutes a day for 5 days a week can change your brain for the better.
There is work to be done in the United States and other countries to meet these activity goals as less than half of adults achieve their fitness goals.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in adults.
Mark Dreher PhD
An examination of the various neurochemicals and brain functions responsible for exercise motivation and participation. This knowledge can help coaches and personal trainers help individualize their programming by better understanding the motivation and performance variables within their clientele.
Barriers to physical activity participation among adultsAyobami Ayodele
Given the health benefits of regular PA, adults insufficiently participate in it. This reality clearly points to the need to help adults become more physically active. There are barriers that keep adults from being, or becoming, physically active regularly. Understanding common barriers to PA and creating strategies to overcome them may help make it part of daily life.
This presentation provides a better understanding of the biologic REALities and impact of weight bias on pediatric obesity management. The paradigm shift in pediatric obesity management is also explored, with a review of Health At Every Size (HAES) and the use of the Edmonton Obesity Staging System to help guide management.
What happens as athletes age? The physiological changes are important to note, so that training, recovery and overal healthcare can adapt to maximize the athlete's performance year after year. Dr. David Carfagno offers a unique insider's perspective, as a practitioner of sports medicine, internal medicine and a competitive athlete.
The brain is the most active organ in the body and therefore very sensitive to daily stresses. Getting the right amount of exercise, proper nutrition, cognitive stimulation and adequate sleep enhances brain structure and function throughout our lives.
Great minds over the ages have known that physical activity is necessary to keep the mind strong and clear. Aerobic exercise improves cognitive function in humans, produces increases in brain volume, stimulates neurogenesis and synaptogenesis, and increases neurotrophic factors in different areas of the brain. Physical exercise may protect the brain against reduction in cognitive functions in the elderly and delay the onset and slow down the progression of Alzheimer disease.
Unfortunately, physical activity has declined as sedentary behaviors are more common in industrialized society. Sedentary lifestyles are associated with increased obesity rates, type 2 diabetes and other disorders including an increasing rate of cognitive decline with aging. Developing a regular physical activity habit is one the greatest challenges in the field of health promotion.
The activity requirements for a healthy brain and cognitive function are really relatively modest. For adults, moderate aerobic activity of 2 hours and 30 minutes (total 150 minutes) per week or 30 minutes a day for 5 days a week can change your brain for the better.
There is work to be done in the United States and other countries to meet these activity goals as less than half of adults achieve their fitness goals.
This presentation provides a current summary of the human research on aerobic activity and cognitive function in adults.
Mark Dreher PhD
An examination of the various neurochemicals and brain functions responsible for exercise motivation and participation. This knowledge can help coaches and personal trainers help individualize their programming by better understanding the motivation and performance variables within their clientele.
April 11, 2018
With growing neuroscientific research on sports concussions, states have revised their policies and statutes. Yet at present we have limited research on how these state sports concussion laws are working. This panel explored the intersection of neuroscience and law in the context of preventing, detecting, and treating youth sports concussions.
For more information, visit our website at: http://petrieflom.law.harvard.edu/events/details/how-to-fix-youth-sports-concussion-laws
Happiness and Brain Plasticity: Kaiser/VA-presentation0neW0rldT0gether
Innovative Patient Care, Presentation by Cindy Mason for American Stroke Association meeting held at Kaiser Permanente Hospital. Slide content summarizes latest brain studies and the clinical experience with remarkable reduction in recovery time and meds/suffering with Stanford bone marrow transplant/ critical care patients using psychophysiophilosophy. Psychophysiophilosophy is accessible and requires no pharmaceuticals and is considered by many to be a part of growing new area in future medicine regarding self help. Slides include instruction for self help and discussion of online instruction in Spanish, Portuguese, English, Thai and Bahasia Indonesia.
Dr. Colin Depp, Associate Professor of Psychiatry at the University of California, San Diego and CREST.BD member, describes research on the changes, including positive ones, that occur as people grow older with bipolar disorder. He shares evidence and considerations for treatments for bipolar disorder in older adults, as well as an overview of the lifestyle and behavioral determinants of healthy aging. He also presents new research on the importance of these factors in aging well with bipolar disorder.
Colin Depp, Ph.D. is an Associate Professor of Psychiatry at the University of California, San Diego. He is also Associate Director of Research Education and Training Division of the San Diego Clinical Translational Science Institute and psychologist at the Veterans Administration Healthcare System in San Diego. His research focuses on psychosocial interventions for bipolar disorder, use of technology for behavioral change, and the determinants of successful aging in people with mental illnesses. Dr. Depp is a principal investigator or co-investigator on multiple studies and he on the Editorial Board of Bipolar Disorders.
Mb day 1 powerpoint feb 19 2014 section 1SEimpakhealth
This is the first session on 4 of the Monmouth Beach Community Health Improvement Project. This first session focused on some background information and then core content on the science of the brain.
Yoga for Healthy & Happy Living”- An Awareness Programme for Senior Citizens conducted by Meena Ramanathan Coordinator -cum -Yoga Therapist, CYTER, MGMCRI on 7th August 2014 at Pelican Serene Village, Pondicherry.
Posting this on behalf of my Professor Dr. Vanajakshamma, Professor of Cardiology at SVIMS, Tirupati. This presentation tells us the role of yoga and meditation in the prevention of cardiovascular diseases.
The dimensions of healthcare quality refer to various attributes or aspects that define the standard of healthcare services. These dimensions are used to evaluate, measure, and improve the quality of care provided to patients. A comprehensive understanding of these dimensions ensures that healthcare systems can address various aspects of patient care effectively and holistically. Dimensions of Healthcare Quality and Performance of care include the following; Appropriateness, Availability, Competence, Continuity, Effectiveness, Efficiency, Efficacy, Prevention, Respect and Care, Safety as well as Timeliness.
How many patients does case series should have In comparison to case reports.pdfpubrica101
Pubrica’s team of researchers and writers create scientific and medical research articles, which may be important resources for authors and practitioners. Pubrica medical writers assist you in creating and revising the introduction by alerting the reader to gaps in the chosen study subject. Our professionals understand the order in which the hypothesis topic is followed by the broad subject, the issue, and the backdrop.
https://pubrica.com/academy/case-study-or-series/how-many-patients-does-case-series-should-have-in-comparison-to-case-reports/
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
One of the most developed cities of India, the city of Chennai is the capital of Tamilnadu and many people from different parts of India come here to earn their bread and butter. Being a metropolitan, the city is filled with towering building and beaches but the sad part as with almost every Indian city
Explore our infographic on 'Essential Metrics for Palliative Care Management' which highlights key performance indicators crucial for enhancing the quality and efficiency of palliative care services.
This visual guide breaks down important metrics across four categories: Patient-Centered Metrics, Care Efficiency Metrics, Quality of Life Metrics, and Staff Metrics. Each section is designed to help healthcare professionals monitor and improve care delivery for patients facing serious illnesses. Understand how to implement these metrics in your palliative care practices for better outcomes and higher satisfaction levels.
Medical Technology Tackles New Health Care Demand - Research Report - March 2...pchutichetpong
M Capital Group (“MCG”) predicts that with, against, despite, and even without the global pandemic, the medical technology (MedTech) industry shows signs of continuous healthy growth, driven by smaller, faster, and cheaper devices, growing demand for home-based applications, technological innovation, strategic acquisitions, investments, and SPAC listings. MCG predicts that this should reflects itself in annual growth of over 6%, well beyond 2028.
According to Chris Mouchabhani, Managing Partner at M Capital Group, “Despite all economic scenarios that one may consider, beyond overall economic shocks, medical technology should remain one of the most promising and robust sectors over the short to medium term and well beyond 2028.”
There is a movement towards home-based care for the elderly, next generation scanning and MRI devices, wearable technology, artificial intelligence incorporation, and online connectivity. Experts also see a focus on predictive, preventive, personalized, participatory, and precision medicine, with rising levels of integration of home care and technological innovation.
The average cost of treatment has been rising across the board, creating additional financial burdens to governments, healthcare providers and insurance companies. According to MCG, cost-per-inpatient-stay in the United States alone rose on average annually by over 13% between 2014 to 2021, leading MedTech to focus research efforts on optimized medical equipment at lower price points, whilst emphasizing portability and ease of use. Namely, 46% of the 1,008 medical technology companies in the 2021 MedTech Innovator (“MTI”) database are focusing on prevention, wellness, detection, or diagnosis, signaling a clear push for preventive care to also tackle costs.
In addition, there has also been a lasting impact on consumer and medical demand for home care, supported by the pandemic. Lockdowns, closure of care facilities, and healthcare systems subjected to capacity pressure, accelerated demand away from traditional inpatient care. Now, outpatient care solutions are driving industry production, with nearly 70% of recent diagnostics start-up companies producing products in areas such as ambulatory clinics, at-home care, and self-administered diagnostics.
Global launch of the Healthy Ageing and Prevention Index 2nd wave – alongside...ILC- UK
The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
Alongside the 77th World Health Assembly in Geneva on 28 May 2024, we launched the second version of our Index, allowing us to track progress and give new insights into what needs to be done to keep populations healthier for longer.
The speakers included:
Professor Orazio Schillaci, Minister of Health, Italy
Dr Hans Groth, Chairman of the Board, World Demographic & Ageing Forum
Professor Ilona Kickbusch, Founder and Chair, Global Health Centre, Geneva Graduate Institute and co-chair, World Health Summit Council
Dr Natasha Azzopardi Muscat, Director, Country Health Policies and Systems Division, World Health Organisation EURO
Dr Marta Lomazzi, Executive Manager, World Federation of Public Health Associations
Dr Shyam Bishen, Head, Centre for Health and Healthcare and Member of the Executive Committee, World Economic Forum
Dr Karin Tegmark Wisell, Director General, Public Health Agency of Sweden
Empowering ACOs: Leveraging Quality Management Tools for MIPS and BeyondHealth Catalyst
Join us as we delve into the crucial realm of quality reporting for MSSP (Medicare Shared Savings Program) Accountable Care Organizations (ACOs).
In this session, we will explore how a robust quality management solution can empower your organization to meet regulatory requirements and improve processes for MIPS reporting and internal quality programs. Learn how our MeasureAble application enables compliance and fosters continuous improvement.
The Importance of Community Nursing Care.pdfAD Healthcare
NDIS and Community 24/7 Nursing Care is a specific type of support that may be provided under the NDIS for individuals with complex medical needs who require ongoing nursing care in a community setting, such as their home or a supported accommodation facility.
2. 2
By 2014 our distinct ability to deliver high quality individualized services in
modern living, learning and working environments will exceed stakeholder
expectations and secure Bancroft as the region’s elite provider of services to
people with intellectual and developmental disabilities and brain injuries.
Our Core Values
To ensure that every person is given opportunities for lifelong learning
and fulfillment.
We do this by altering perceptions, and by supporting those with
intellectual and developmental challenges and acquired brain injuries in
achieving their life goals as valued and respected members of our world.
Responsible Empathetic Supportive Passionate Empowered Committed Trustworthy
R E S P E C T
Our Vision
Our Mission
3. 3
Strength of mind is exercise, not rest
-Alexander Pope
It is exercise alone that supports the
spirits, and keeps the mind in vigor
- Marcus Tullius Cicero
4. 4
Goals
•How does exercise benefit general health?
•How does exercise benefit neurological
health?
•What are specific cognitive benefits of
exercise?
•What is neuroplasticity?
•How does exercise benefit neuroplasticity?
5. 5
Format
•GEOGRAPHY OF THE BRAIN
•WHAT IS NEUROPLASTICITY
•EXERCISE
o What it is
o Physiology
•EXERCISE AND THE BRAIN
o Simple connections
o Complex connections
6. 6
The link should be clear
•Our brain is a physical organ
•Our brain is a thinking organ
7. 7
The link should be clear
Exercise helps us physically
•strengthens: hearts, bones, lungs, blood vessels
•physical changes should be related to thinking
changes
Like our other organs, our brain is a constantly
changing organ
8. 8
The brain: physical organ
Geography of the brain
•Brain basics
•Neurons
•Blood vessels
•Neurotransmitters
9. 9
The brain: a thinking organ
What is thinking?
•Cognition refers to any mental process
14. 14
Neuroplasticity
What changes when we learn?
•Neurons connect with other neurons
•Synapses strength changes with learning
•More synapses form between neurons
16. 16
What happens when we exercise?
Heart rate increases
Hormones respond
•Pituitary gland releases human growth hormone
to increase production of bone, muscle, or
connective tissue cells.
Pituitary gland regulates
•Thyroid
•Adrenal
19. 19
What happens when we exercise?
Hormones respond
•Pituitary gland regulates thyroid gland
Thyroid: releases hormones
•Increase heart rate and blood pressure
•Regulate body temperature
•Elevate “alertness” in brain to increase
concentration and reaction time
20. 20
What happens when we exercise?
Hormones respond
•Pituitary gland regulates
o Adrenal glands: In response to the ACTH
(adrenocorticotropin) from the pituitary, release
o 1. cortisol: causes blood pressure to rise, triggers
increase in glucose, acts as anti-inflammatory
agent (repairs tissues) Curbs non-critical
functions (e.g., thirst, urine, hunger). Effects
immune system.
21. 21
What happens when we exercise?
Hormones respond
•Pituitary gland regulates
o Adrenal glands: In response to the ACTH
(adrenocorticotropin) from the pituitary, release
o 2. aldosterone: bodily response to anticipate
dehydration through impact on kidney function.
22. 22
What happens when we exercise?
Hormones respond
•Pituitary gland regulates
o Adrenal glands: In response to the ACTH
(adrenocorticotropin) from the pituitary, release
o 3. adrenaline (fight or flight) mechanism. A
stimulant, increases strength and frequency of
heart contractions. Speeds breakdown of stored
carbs into glucose for muscle energy.
23. 23
Section Break
•GEOGRAPHY OF THE BRAIN
•WHAT IS NEUROPLASTICITY
•EXERCISE
o What it is
o Physiology
•EXERCISE AND THE BRAIN
o Simple connections
o Complex connections
24. 24
Exercise and the Brain:
How do we know they are linked
Studies vary greatly (meta-analysis,
Kramer et al)
•Ages vary
•Length of time looked at varies
•Exercise type varies
•Method of reporting varies (often self-report)
•Method of reporting cognitive skill varies (e.g., MMSE
screen, neuropsych, presence of dementia)
25. 25
What is the link?
Simple links
•Increased blood flow to the brain is good for us
•Simple mind/body benefits: mindfulness training,
yoga
Complex links
•Neuroplasticity
•Preventing problems
•Improved mood--- improved thinking
27. 27
Simple connections
Physical effects of exercise
•Increased blood flow to the brain
o Blood volume increases
o Blood flow is more “predictable”
o Small vessels grow – increase in number
•Study of 16 women aged 60 and older, walking
briskly 3-4 times per week, improved blood flow
up to 15 %
28. 28
Simple connections
Physical effects of exercise
•Brings O2, glucose, nutrients to brain cells, vital
for cell health
•Cell growth: supports new connections,
particularly in hippocampus- memory
•Blood washes away “metabolic wastes” such as
“amyloid beta protein” (implicated in development
of Alzheimers)
29. 29
Simple connections
Walking:
•Increases blood circulation
•Increased oxygen and glucose to the brain
•Not strenuous- muscles do not use extra oxygen
and glucose as in more strenuous exercise
In sum, you oxygenate your brain
“Clear your head”
31. 31
Exercise prevents primary
neurologic disease
Primary Neurologic Disease
•Vascular disease
o Cholesterol lowering effects of exercise
o Exercise lowers blood pressure:
High blood pressure is related to stroke and
mild cognitive impairment
o Increased blood flow
o Increased vessels
32. 32
Exercise promotes healthy aging
Normal Aging
•Ameliorates decline: Canadian researchers1
examined
active lifestyle for “elderly” individuals over 2-5 years,
showed stability in cognitive functioning for individuals
who were active, greater change if sedentary.
•90% of individuals with greatest daily energy scored
consistently on tests each year
•Activities included walking, cooking, cleaning
1. Archives of Internal Medicine, 2011
33. 33
Exercise promotes healthy aging
Normal Aging
•More specifically, women in 70’s with vascular
disease showed a slower rate of cognitive decline
than the active group. Editorial (Dr. Eric Larson)
noted the goal was to slow the onset of dementia.
34. 34
Exercise promotes healthy aging
Normal Aging
•A second study2
showed that light duty weight
training has neurological effects.
•After one year, older women who lifted 2x per
week showed changes on both functional MRIs
and cognitive tests.
2. Neurobiology of Aging, 2011
35. 35
Exercise promotes healthy aging
Normal Aging: start early!
•Mayo clinic study of 1,126 individuals with
“normal cognition” (as opposed to Mild cognitive
impairment)3
•Individuals with Moderate exercise during midlife
were less likely to develop impairment in later life
3. Archives of Neurology, 2011
36. 36
Exercise promotes healthy aging
•Exercise prevents onset of dementia
•Meta analysis of 1600 research papers examining
role of exercise in perserving cognitive abilities
•Conclusion: Important therapy against dementia
37. 37
Exercise promotes healthy aging
“…you can make a very compelling argument for
exercise as a disease-modifying strategy to prevent
dementia and mild cognitive impairment, and for
favorably modifying these processes once they
have developed.”
-- J. Eric Ahlskog, M.D., Ph.D., neurologist, Mayo Clinic
38. 38
Exercise promotes healthy aging
Other Neurologic Disease
•Parkinson’s Disease
o Researchers4
followed 140,000 people with avg. age of
63 for 10 years.
o Moderate to vigorous activity levels were related to a
40% less chance to develop Parkinsons than those with
light or no activity levels.
o Not clear if the relationship is focused on short term or
long term (i.e., do you need to start exercising at 40?)
4. American Academy of Neurology, 2007
39. 39
Exercise promotes healthy aging
Other Neurologic Disease
•Mild cognitive impairment (MCI): each year, 10-15% of
individuals with mild cognitive impairment will develop
dementia5
.
•Study: 33 adults with MCI. 23 assigned randomly to
aerobic group and exercised at high intensity levels for 45-60
minutes per day, 4 days per week, with a trainer. Control
group: 10 individuals performed supervised stretching with
low heart rate.
5. Archives of Neurology, 2011
40. 40
Exercise promotes healthy aging
Other Neurologic Disease
•Found improved fitness (body fat analysis,
metabolic markers) and improved cognition.
•Cognitive improvements were more marked in
women than men. This may be related to body’s use
of insulin, glucose, and cortisol, which differed
between the sexes.
41. 41
Exercise and Stress
•Chronic cortisol release leads to detrimental effects:
o Chronically high cortisol reduces dopamine
•Exercise initially mimics this effect
•Regular exercise training helps to reduce cortisol
levels (e.g., a 20 minute walk ceases to be “stressful”
to the body).
42. 42
Mood Benefits
Exercise improves stress tolerance:
•Exercise causes a drop in stress hormones
•Improves “resilience” to stress
•Brain-derived neurotrophic factors (BDNF)
o “fertilizer” of the brain’s neurons
o Grow more quickly, develop stronger connections
o Associated with improved cognition, mood
43. 43
Mood Benefits
Exercise improves stress tolerance:
•Rats assigned to 4 groups6
:
o Engaged in “voluntary running”
o Given antidepressants
o Both
o Neither
•Rats then underwent a 2-day “forced swimming”
procedure
6. California State University, 2001
44. 44
Mood Benefits
Exercise improves stress tolerance:
•Results:
o BDNF levels in untreated animals were depressed
o Animals that were given physical training or
antidepressants had BDNF restored to baseline
o Animals with both showed increase in
hippocampal BDNF well above baseline.
45. 45
Mood Benefits
Improved mood improves cognition:
•Exercise has an “antidepressant effect”
•Antidepressant effect of running was associate
with more cell growth in hippocampus9
9. Proceedings of the Academy of Natural Sciences, 2010
46. 46
Does exercise foster
neuroplasticity?
•Exercise increased growth factors in brain making it easier to
grow new connections10
•Mice that ran on a wheel had twice as many new brain cells as
mice housed in standard cages11
. As a comparison, provided
mice with other “enriched” environments (e.g., “free swim”)-
only running produced the effect.
o Growth was in the hippocampus (learning and
memory)
10. UCLA, 2011
11. Nature Neuroscience, 1999
47. 47
Does exercise foster
neuroplasticity?
•Illinois researchers scanned brains of 55 individuals aged
55-79, measured maximal O2 during exercise12
•Used MRIs and functional imaging to examine age-
related brain shrinkage
•Results: fit subjects had less shrinkage in temporal,
parietal, and frontal areas- crucial for learning and memory
12. Journal of Gerontology, 2003
49. 49
Does exercise foster
neuroplasticity?
Results:
•Exercise had clear, selective cognitive benefits for
attention, organization, planning
•Frontal skills
• Strength training combined with aerobic fitness was
most effective
•Exercise sessions of less than 30 minutes per session had
little impact
51. 51
Does exercise foster
neuroplasticity?
•Brain-derived neurotrophic factors (BDNF)
•produced in the brain during endurance training
•produced peripherally in resistance training, circulates to
the brain
•University of Florida study: 20 college aged men14
o Increased neurotrophic factors at 1, 30 and 60 minutes
after endurance training
14. American College of Sports Medicine, 2010
52. 52
Cognitive exercise
•Cognitive exercise has similar effects
•Two together have strongest effects
•Visualizing exercise improves neuroplasticity
as well
•Best exercise is novel tasks: at any level
53. 53
Yoga is cognitive and physical
•Yoga, mind/body connection is good for us
•Yoga decreases depression, anxiety,
hypertension, stress
54. 54
Yoga is cognitive and physical
Yoga: the research
•Enhanced effects of meditation alone
•Study of novice participants in a 12-week yoga
training program15
15. Journal of Alternative and Complementary Medicine, 2009
55. 55
Yoga is cognitive and physical
Results:
•EEG changes were greater in left hemisphere
•Participants experienced greater ability to activate their
brain, particularly right hemisphere, through yoga
•Increased blood flow in right pre-frontal cortex
•Changes in amygdala, sensorimotor cortex consistent
with changes in processing emotions and sensory
phenomena
57. 57
Conclusions
Exercise is shown to positively affect cognition in
the following ways:
•Improving blood circulation
•Increased availability of oxygen and nutrients
•Clears metabolic waste
59. 59
Conclusions
•Regular exercise decreases our symptoms of
stress (e.g., lowers cortisol)
•Improves resiliency
•Improves mood- acts as an antidepressant
•Increases growth of neurons in key areas:
o Frontal lobes, hippocampus
60. 60
Practical Advice
The Basics:
•Do something
•Stick with what you stick with
•Every bit counts: even 20 minutes of exercise
facilitates brain function
61. 61
Practical Advice
The Details:
•Exercise has short term effects of mood,
concentration, memory and stress that last for
several hours after exercise
•Moderate exercise for a six month time frame is
beneficial to begin to see long term benefits
62. 62
Practical Advice
The Details:
•Exercise should continue with age
•Exercise that encourages cognitive focus has
additional benefits : find something that
challenges you (ballroom dancing, a new class,
yoga, etc.)
•Exercise that is interesting is also good (vary
your walk!)
64. 64
Special Information: Brain Injury
For all these reasons, exercise is important for
long term recovery from a brain injury
•Promotes mood
•Promotes stable sleep patterns
•Promotes physical health
•Promotes self-efficacy, improved views of health
•Promotes neurogenesis in animal models
•Increased blood flow in hippocampus
65. 65
Special Information: Brain Injury
For all these reasons, exercise is important for
long term recovery from a brain injury
•Promotes mood
•Promotes stable sleep patterns
•Promotes physical health
•Promotes self-efficacy, improved views of health
•Promotes neurogenesis in animal models
•Increased blood flow in hippocampus