Aerobic exercise is any activity that increases your breathing and heart rate over a sustained period of time. Its benefits go far beyond maintaining or losing weight, which is often the main focus on aerobic exercise. Indeed, this rise in breathing and heart rate increases blood flow to your brain and has been shown to stimulate blood-vessel growth in sedentary, middle-aged animals, according to the Franklin Institute. Studies also show that aerobic exercise can help to prevent or treat some diseases of the brain.
Dementia
In 2007, more than 3 million Americans suffered from dementia, of which Alzheimer's disease is the most common form, according to Duke University. Memory loss is a common symptom of Alzheimer's and other types of dementia. According to a study published in the "Archives of Neurology," engaging in moderate physical activity during middle age or later may be linked to a reduced risk of mild cognitive impairment associated with dementia. For those already suffering from the condition, a six-month, high-intensity aerobic exercise program may improve cognitive function.
Parkinson's Disease
This disease, which is a motor-system disorder, results from the loss of dopamine-producing brain cells, according to the National Institute of Neurological Disorders and Stroke. Some of the main symptoms are tremors in the hands, arms, legs and face, poor balance and coordination and stiffness in the limbs. It can also cause cognitive problems. Aerobic exercise may also help to slow down loss of neuroumuscular function. It can reduce the number of falls or near falls if you have Parkinson's disease, according to research in the book "Parkinson's Disease: Diagnosis and Clinical Management."
Depression
Researchers at the Duke University Medical Center found that 30 minutes of aerobic exercise three times a week helped to significantly improve major depression symptoms in patients aged 50 to 77. The results indicated that the exercise program was just as effective as medication for depression. Aerobic exercise was also able to improve the study participants' cognitive abilities.
Getting Started
Get a physical exam before beginning an aerobic exercise program if you're used to being inactive. Ask your doctor for advice on appropriate aerobic exercises, as some may not be suitable if you have health worries such as a heart problem or rheumatoid arthritis. When you begin exercising, work out at moderate intensity, which means you should be able to carry on a conversation. Aim for at least 30 minutes a five days a week. If 30 minutes in one session is too much, complete three 10-minute bouts of aerobic exercise daily.
References
- Franklin Institute: The Human Brain -- Renew - Exercise
- ScienceDaily: Exercise Associated With Preventing, Improving Mild Cognitive Impairment
- National Institute of Neurological Disorders and Stroke: Parkinson's Disease Information Page
- University of Iowa Hospitals & Clinics: Does Exercise Help Parkinson's Disease?
- "NeuroRehabilitation"; Aerobic exercise intervention improves aerobic capacity and movement initiation in Parkinson's disease patients; John L. Bergen et al.; 2002
- "Parkinson's Disease: Diagnosis and Clinical Management"; Stewart A. Factor, William J. Weiner; 2008
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