Improve Cognitive Function in Older Adults - with Exercise

According to a study published in Frontiers in Aging Neuroscience (2010; 2[Article 32], 1-17; doi:10.3389/fnagi.2010.00032), exercise can reduce the effects of aging on cognitive functions.

Researchers from University of Illionois at Urbana-Champaign worked with 65 participants aged 59-80 who reported very little exercise activity during the prior 6 months. Subjects were divided into two groups to test the cognitive effects of aerobic training versus stretching, toning and balance activities. The control group performed stretching, toning and balance activities, while the walking group worked up to 40 minutes of walking per session, three times per week. After 12 months, both groups experienced improved functional connectivity between different areas of the brain.

Researchers noted that the length of the training was an important factor - walking group members demonstrated improvements after 12 months, but not after 6 months, while the stretch, toning and balance group did show some changes in functional connectivity after 6 months. 

Researchers concluded that exercise can slow the decline of brain functioning typically associated with aging, but recommended additional research.

I have a personal training client that has a medical condition that causes him to fall. After injuring himself badly in a couple of falls, he was reluctant to leave his chair. When he fell, he was unable to get up without assistance. His wife hired me to work with him twice a week, to develop strength and better balance. After 6 months, he is noticeably stronger, stands straighter, has greater stamina, and a more positive attitude. He still falls occasionally, but with less frequency and severity, and now, is able to get himself up. In the beginning, he had difficulty maintaining a conversation and lost his train of though frequently. Now, he can talk while exercising without losing focus. 

As Joseph Pilates said, "Movement heals."

Power House Challenge: The Abs Series

Focusing on your form and making minor refinements can completely change the quality of your workout. Try it on the Abs Series and see if you can feel the difference.

There are 5 exercises in the Abs Series:

Scissors

• Single Leg Stretch
• Double Leg Stretch
• Scissors
• Lower Lift
• Criss Cross

Lower Lift

All 5 exercises require similar technique to maintain a strong and stable core. First, tips of the shoulders should be anchored to the mat, and second, the whole spine from shoulders to tailbone, should be pressed to the mat. To increase the overall benefits, reach the tailbone long in opposition to bending knees or lifting legs to the powerhouse. Single Leg Stretch and Double Leg Stretch: be sure to bend the knees in and stretch hamstrings. Scissors: engage your powerhouse to bring your legs to you. Lower Lift: it's not about how low you go, it's about how you bring the legs into the powerhouse. On Criss Cross: be sure to turn from the waist, like you're wringing out a towel, shoulders square. Don't mistake turning the head or shoulders for twisting at the waist. Make sure elbows remain wide throughout.