Do you feel that your memory isn't as sharp as it used to be? One of the most frustrating parts of aging is the slow decline of memory, but there is something that you can do. Get off your couch, get together with some friends and take a walk.
Yes, it really is that simple. Studies have found that taking an energetic walk for 45 minutes, three or more times a week, can boost memory and sharpen judgment. Even better, walking is not just beneficial for your mind. Exercise also relieves tension, helps control weight and keeps the body fit. During vigorous walking, the heart beats more rapidly, helping to strengthen the heart muscle. This can help lower blood pressure and decrease the risk of heart attack or stroke. It allows the heart to pump blood more efficiently and also causes calf muscles to contract, both of which help improve circulation. Walking helps improve lung capacity and tones muscles as well. Since walking is also a weight-bearing activity, it can reduce a woman's risk for osteoporosis. Best of all, there are very few people who cannot safely add walking to their daily exercise regime.
Why does walking help brain function? Changes occur in memory as people age. The way that the brain processes information is slowed down. This change is called age-related cognitive decline. This affects how people store new information. It also affects how quickly a familiar name or word can be recalled. The most challenging change is that it becomes more difficult to focus attention on more than one thing at once. This can be especially worrisome when it affects some of the activities of daily living such as driving. When people drive a car, they must be able to switch task quickly while ignoring irrelevant distractions. Being able to watch other vehicles, observe pedestrians, read signs and maintain a proper course are all skills that can decrease as a person ages. These changes take place in the brain's frontal and pre-frontal lobes. It is this portion of the brain that controls reasoning, planning and problem solving. The additional oxygen taken in during walking helps to stimulate these frontal and pre-frontal lobes. The additional oxygen is instrumental in producing faster reaction times and improving the ability to focus and stay on task. Also important is that exercise increases blood flow. This increased blood flow stimulates the growth of capillaries in the brain and helps the brain make better use of the additional oxygen.
Researchers have been studying the effects of exercise on disease of the brain for years. Previous studies have shown that regular exercise may reduce the risk of developing Alzheimer's disease, but those studies only tracked people who had been exercising for a long time. Newer studies have focused on more immediate results. The study that has provided the most optimistic results focused on a group of people who have lead a sedentary lifestyle. The study, conducted by the University of Illinois, included 124 men and women aged 60-75. The participants were split into two groups. One group was placed on an anaerobic program that included stretching and muscle toning. The other group walked three times a week. The walking group began with a 15-minute walk and progressed up to 45 minutes three times a week.
The researchers tested both groups periodically during a six-month period. This testing showed that both groups had improved results when tested on the repetitive task of pushing a button after being signaled by a visual prompt. The group that participated in the walking actually showed a 25 percent improvement in their ability to switch tasks. This same improvement was not noted in the group that did the stretching and muscle toning. The walkers were also better able to recognize and ignore inappropriate prompts and successfully finish assigned tasks than those who had done only anaerobic exercises. These findings are very encouraging because the participants did not actively exercise before taking part in the study. This suggests that it is never too late to reap the benefits of an exercise program that includes power walking.
Another benefit of walking is that it helps a person sleep better. This deeper sleep is good for the brain since it allows the brain to produce a greater amount of neurotransmitters and also maintain a better balance hormonally. Neurotransmitters are the pathways that allow information to communicate from one portion of the brain to another. If these transmitters are not functioning optimally it can slow down a person's thought process and affect memory.
A person who gets a good night's sleep is also less likely to be negatively affected by stress. Stress levels can adversely affect the minds ability to process information. The fight or flight response produces a hormone called cortisol. A consistently high level of this hormone can kill neurons and slow down the brain's ability to form new neurons. This is especially damaging to the portion of the brain that is already affected by aging. This is actually a greater risk for older people because the amount of cortisol increases as you age and the brain loses its ability to regulate it. By getting out and walking, you may be able to slow down this process greatly.
Before you start a walking program be sure you consult your physician. If they give you a green light, buy some supportive walking shoes and get going. Choosing a location for your walk is also important. Many people have joined walking clubs that meet in shopping centers. This allows the person to walk no matter what the weather, and you can rest if you feel you need to. During the nicer weather, a track at a local school or a walking path in your community would be a great choice. Be sure you have the proper shoes if you plan to walk in an area that has rocks or uneven ground.
Begin by walking at a relaxed pace for 10 minutes, working up to 20 minutes every other day at a brisk pace. After you have been walking briskly for 20 minutes three days a week for one month, increase your walking time to 30 minutes. Repeat 30-minute walks four or five times a week. Take the talk test as you walk. If you can't carry on a conversation without becoming breathless, you're going too fast. But most important, have fun. Walk with friends or listen to great music. Any exercise routine that is fun will be easy to adhere to.
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