Beef Up Your Brain

August 2010

by Joni

After a few minutes of exercise, your heart is pumping; you breathe faster and start to sweat. Why? Your brain is constantly monitoring and fine tuning what is going on in your body - 24 hours a day, year after year - without you even being aware of it. We know our brain helps us when we exercise, but does exercise help our brain?

John J. Ratey author of A User’s Guide to the Brain says that exercise affects mood, vitality, alertness and feelings of well-being. Exercise affects many sites within the nervous system and sets off pleasure chemicals such as serotonin and dopamine that make us feel calm, happy and euphoric. After exercise you think more clearly, perform better, and your morale is better.

Low to moderate forms of exercise are recommended for brain training. Overtraining can set off enzymes that can lead to fatigue. Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. It also enhances waste removal. Studies show that in response to exercise, cerebral blood vessels can grow, even in middle-aged sedentary animals.

Physical activity in general can benefit brain health, but there are also brain exercises that help improve cognitive function. These brain fitness programs focus on maximizing the brain’s capacity to learn. Here are a few to try!

Switch it Up - This exercise can strengthen neural connections and even create new ones. Switch the hand you are using to control the computer mouse. Use the hand you normally do NOT use. What do you notice? Is it harder to be precise and accurate with your motions? Do you feel like you did when you were first learning to tie your shoelaces? If you are feeling uncomfortable and awkward don’t worry, your brain is learning a new skill. Try other neural building and strengthening exercises with everyday movements. Use your opposite hand to brush your teeth, dial the phone or operate the TV remote.

Mind Benders - Give your brain a workout with brainteasers, crossword puzzles, Sudoku and memory games. Give these brainteasers a try and see how you do.

A rabbit or duck?	Are the horizontal lines parallel or do they slope?

Imagine It! - Recent studies have shown a connection with our brain and imagery being able to improve strength and performance. These gains are thought to be due to improvement in the brains ability to signal muscle. Relax and spend time imagining yourself performing various activities.

If you have questions on this or any other fitness topic, contact Joni Alonso at jalonso@utah.gov or join the Move It! listserv by sending a blank email to join-hl-moveit@list.utah.gov.  Keep Moving!