We blogged about the breast cancer reduction among exercisers on March 28, 2011. In fact, the more exercise, the greater the reduction in breast cancer!
We reviewed other benefits of exercise on April 18, 2011.
Since I suspect everyone is exercising now for fewer breast cancers, let's look at the benefits for the brain. As long as you don't get breast cancer you might as well think as clearly as you can!
I will review one study of cognitive performance, two of imaging characteristics and one potential basic science reason for all the good news.
The first study of almost 3000 women with risk factors for coronary artery disease, published online 10.1001/archinternmed.2011.282, analyzed cognitive score changes over 5 years. They found that as energy expenditures in the women increased, the rate of cognitive decline DECREASED. The amount of exercise associated with the lower risk of cognitive impairment was was the equivalent of a brisk 30 minute walk every day!
A second study focussed on the hippocampus, a part of the brain associated with memory. 120 sedentary older people volunteered to be followed for one year with spatial memory tests and brain MRI's. Half began a program of walking 40 minutes 3 days a week. Those who exercised showed increase in the volume of the hippocampus and improved memory scores. The same part of the brain in the sedentary individuals decreased. Published online 10.1073/pnas.1015950108.
A third study, again an imaging study, but with 10 year followup, presented by Dr. Cyrus Raji at the Nov 2011 Radiological Society of North America meeting, reported on 426 people. How far each person walked per week was recorded and serial brain MRI's and mini-mental state exams (MMSE) were compared. At ten years, the greater the amount of physical activity, the greater the brain volume. The group that walked 6 miles per week also had significantly less cognitive decline.
The last article, published online last month 10.1152/japplphysiol.00343.2011 suggests that what is happening in the brain cells may help explain how exercise makes the brain more fit. When comparing the brains of exercised mice versus those sedentary, they found markers of mitochondrial proliferation, the powerhouse of all cells, only in the exercising animals. We know that some neurodegenerative diseases are characterized by depletion of mitochondria. Imagine what physical exercise can give back to the brain!
So what am I doing when I exercise every day? Building energy and strength in my brain!
A third study, again an imaging study, but with 10 year followup, presented by Dr. Cyrus Raji at the Nov 2011 Radiological Society of North America meeting, reported on 426 people. How far each person walked per week was recorded and serial brain MRI's and mini-mental state exams (MMSE) were compared. At ten years, the greater the amount of physical activity, the greater the brain volume. The group that walked 6 miles per week also had significantly less cognitive decline.
The last article, published online last month 10.1152/japplphysiol.00343.2011 suggests that what is happening in the brain cells may help explain how exercise makes the brain more fit. When comparing the brains of exercised mice versus those sedentary, they found markers of mitochondrial proliferation, the powerhouse of all cells, only in the exercising animals. We know that some neurodegenerative diseases are characterized by depletion of mitochondria. Imagine what physical exercise can give back to the brain!
So what am I doing when I exercise every day? Building energy and strength in my brain!
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