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13

Exercise Can Train Your Brain | Key Points from the IDEA World Fitness Convention

Kymberly Williams-Evans, MA

IDEA Brain and Exercise sessionI was feeling excitement but also pressure. If I could name 10 things I had just learned in the IDEA World Convention session, Your Brain and Exercise then I would win a coveted Inspiration Medal!

Those who are regular Fun and Fit followers know that Alexandra and I never saw a mic we didn’t like. Still, the prospect of recapping 10 points off the top of my head in front of 125 fellow fitness pros was a bit daunting. Darn that brilliant and beckoning presenter, Terry Eckmann, PhD, a Minot University Professor, who was presenting this session and another one I attended, Healthy Aging Survival Kit.

Motivated by wanting to bring you the best info on what movement can do for your cognitive skills, I focused. And stroked my notes lovingly. Then jumped up energetically recognizing that activity would increase my recall and memory! How convenient!

I took a deep breath and launched into Fun Fit Facts about our brains and learning. Take a “look see” at this list so you can gain all the benefits of a better brain immediately and throughout the rest of your life:

10 (or so) Facts to Apply to Your Brain Fitness Program

1. If we write something down we anchor that learning. (Works great now, but not as I walked to the front of the room).

2. Our brain weighs about 3-4 pounds, consumes 20% of the body’s energy, uses one-fifth of the body’s oxygen, and comprises around 2% of body weight.  (two down; eight to go and I already wished I’d brought my notes).

3. We have about 50-70,000 thoughts per day (Such as “what if I blank at #9? Do I still earn the medal?).Brainiac Maniac

4. Exercise can literally change the anatomy and physiology of our brain. In 30 minutes we can gain brain matter (who wants more dendrites and ganglia? I do, I do!), have better cognitive skills, improve our memory, increase alertness, and learn better.

5. Every decade after 30 years old we lose 10 percent of our ability to breathe unless we regularly exercise cardiovascularly (If you don’t want to huff and puff your way indecorously through midlife and beyond, then keep up the aerobic training which is also a great brain fitness program!)

6. Our brain loses 1-2 percent of volume after 30 years old unless we move and continue to learn. (Yes, active baby boomers have larger brains on average compared to sedentary ones. Yet another reason to get moving).

7. Good posture sends a message to our brain that we are confident, in control of our lives, and possess self-mastery. (I hope you like this tidbit as it’s so achievable!)

8. 30 minutes of moderate to vigorous aerobic activity:

  • prepares the brain for optimal learning
  • gets oxygen and glucose faster to our brain
  • reduces obesity
  • balances brain chemicals and system functions

(Got a test, presentation, meeting or high stress function coming up? Take a brisk walk or jog ahead of time. You’ll perform better. And you’ll be sweaty, but it’s a healthy price to pay for success).

9. When we exercise our:

  • hormones balance
  • attention increases
  • adrenalin increases
  • motivation increases
  • brain chemicals balance
  • neurotransmitters balance

10. To strengthen our corpus callosum, perform cross lateral movement — moves that cross the midline of the body, such as right elbow to left knee.

11. We best remember information and events that are attached to either a story or an emotional response. (Hmmm, nothing about lists and numbers enhancing memory, so I hope you wonder how this tale ends so you remember it!)IMG_2992

But first, a Freak Out Fit Fact: An obese person has twice the risk of developing Alzheimer’s compared to a lean person. (Starting to think about exercising yet? Or are you exercising to think? Bonus either way).

Inspiration Award from IDEA For those who are active, you probably noticed more than 10 Fun Fit Facts.  You’re welcome! But was I able to conjure up these points in 3 minutes with no prep? Or did the audience have to help me out?

Neither one (insert huge exhale here). As I ticked off item # 8, Dr Eckmann said she was convinced I was award-worthy and hit the applause-o-meter as she hung the award around my neck. At least I think that’s what happened. Since  sitting down to type this, I can’t quite recall….

Slide Photo is allowed courtesy of Terry Eckmann, PhD. Yup, she’s smart, fit, AND nice!

Does your event need education, motivation, and fit-elation? Call us to speak at (805) 403-4338 or email info@funandfit.org.

Think your way to our YouTube channel for short videos that will improve your cognitive advancement and active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

28

Spark Your Brain with Exercise

Kymberly Williams-Evans, MA

Get a sparkling life and brain via cardio workouts

We let go of him once he autographed my book.

Talk about good luck and great timing! Within minutes of arriving at Rancho la Puerta Fitness Resort we were seated for dinner next to none other than SUPERSTAAAAH, Dr. John Ratey.  If you read Alexandra’s post from August 2012, you’ll know we drove 6 hours to the ranch specifically to hear Dr. Ratey speak in person. After all, he is THE expert on the connection between movement and mental power. After reading his book, “Spark: The Revolutionary New Science of Exercise and the Brain,” I was eager to learn even more about how we can affect our cognitive skills via activity.  (Plus I wanted my book autographed.) And who ends up getting seated inches from me but “John.” EEEEkkkk, groupie moment. Let’s get smarter as we progress through life!

So what news about boosting your brain through exercise did we glean from our brush with an intellectual celebrity?

1) Exercise is the Number One Youthener

Chasing down Dr. Ratey to sit with him again for dinner counts as cardio, right?

(Ok, Dr. Ratey actually said “anti-aging,” but we are not against aging. We are for aging as actively as possible, so I reworded the phrase. Literary license, people!). Dr. Ratey stressed this heavily in his book and presentation: nothing compares to the effect of movement when it comes to living life “younger” as nothing makes our brain cells work harder than exercise.

2) Motivate yourself with the knowledge that Exercise Offers Immediate Results

While we may not see results right away from our workouts, we reap MENTAL benefits within moments. The super important neurotransmitter is BDNF — Brain-Derived Neurotrophic Factor. BDNF activates learning when we perform cardio. As Dr. Ratey (aka, my BFF and dinner buddy “John”) says, “BDNF is a crucial biological link between thought, emotions, and movement. Our neurotransmitters offer ‘cerebellum training’ during and after each aerobic bout.” That clear-headed feeling we get from working out is literally a head full of enhanced brain power and activity. Dr. Ratey offered this “insta-result” fact as a way to motivate ourselves to move more.

3) Challenge Yourself Every Day in Some Way

MoonSTRUCK or MoonSTUCK? Either way, Snap Out of Routines

New experiences and challenges enhance our cognitive skills (be smarter, stave off the odds of dementia, keep our memory strong, add brain matter and circuitry throughout life).  Maybe we take a walk that goes left instead of right; or we change up our morning routine somehow. Perhaps we add intensity or complexity to an action we are already performing.  Apparently the experiences we can create for ourselves to stay mentally strong do not have to be huge or entirely new. Even small challenges rewire our brains for the better. If you are in a workout rut, snap out of it (to quote Cher’s character in Moonstruck).

4) Find a Way to Inject Play into Exercise

Did someone say "play with Raaaa - taaaaay?"

All mammals play, so the more we can bring joy and playfulness into our workouts, the better off our brains will be.  At the very least, play reduces stress. Lower chronic stress levels are related to a healthier life and stronger brain. In short, make exercise fun. Does this mantra from Fun and Fit sound familiar? If your current routine A) doesn’t exist; B) is not fun; C) is ho-hum routine, then challenge yourself to try new activities until you find the ones you enjoy. Like how you can combine tips 3 and 4 here?

Those were the highlights from Dr. Ratey’s talk. If you are keen to get even more keen, read Spark, ideally right after working out… at Rancho la Puerta! That would be a really smart move!

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