Medicine

6 miles…please!

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Today, I’m going to revisit an important issue I discussed some 30 months ago. I discussed the empirical research that showed if we walked 6 miles a week, our brains and our bodies would thank us. Our bodies- because that is about the minimum exercise to keep it in tone. And, our brains- because the data indicated that cognitive impairment was associated with those who walked fewer than 6 miles a week.

The scientific reason postulated is related to the nature of aerobic exercise. Yes, aerobics enhance our cardiovascular capabilities, but it also affect the hippocampus (brain) via neurotrophic factors. And, it’s that latter effect that is important. Not only can aerobic exercise improve muscle strength and bone density, but it can augment hippocampus-dependent memory. (The hippocampus is “in charge” of our cognitive capabilities.)
Well, now, we have more data and some scientific reason why this occurs.

First, the more data, using those at risk of increasing dementia; since we know that mild cognitive impairment is a prime risk factor for developing dementia.  There are two sorts of tests exist to determine our basic cognitive levels.  Verbal testing aims to discern how well we remember words, while spatial memory tests are aimed at discerning how well we recall where things were arranged in space. Both of these (tested) capabilities decline with age- but that decline is worse for those with mild cognitive impairment.

Drs. Nagamatsu, Chan, Davis, Beattie, Graf, Voss, Sharma, and Liu-Ambrose (University of British Columbia, with Liu-Ambrose as the lead researcher) published the results of their six month randomized trial with elderly woman subjects. 86 septuagenarian women, all with memory issues, underwent different regimes of supervised exercise- resistance training (lifting weights), aerobic training (brisk walking), or balance and tone control (stretching), twice weekly. Both before and after the regimes, their verbal and spatial memory capabilities were tested.

Improved memory performance after exercise
Memory Improvements after Resistance Training (RT), Aerobic Training (AT), and Stretching (BAT)

Those who underwent the regime of tone and balance control demonstrated increased cognitive impairment, performing worse on both test batteries, as seen in the above diagram. Those women who exercised- either via weight training or the brisk walking- performed better than when they started the program. But the women who followed the aerobic regime had greater gains in verbal memory than the weight lifters.

Now, lets consider the research that provides us more basic and complete data…

Drs. Cassilhas, Lee, Fernandes, Oliveira, Tufik, and de Mello (Federal University of Sao Paulo, Brazil) and Meeusen (Vrije University, Brussels) in Neuroscience described their lab rat studies. The rats either ran on wheels or lifted weights. (OK, you got me on that one- the researchers attached weights to the rats’ tails and had them climb ladders to simulate resistance training.) After 6 weeks, both groups scored better on their memory tests (also memory and spatial testing- but these were maze-based), just like the septuagenarian women above.

But, these test subjects were rats and not humans. So, the researchers were able to test things at a more molecular approach.  The researchers found that brain-derived neurotrophic factor (BDNF), a protein that maintains neural health- and may even aid in the creation of new brain cells- was involved. The rats that ran on wheels (similar in concept to humans exercising on treadmills) had higher levels of BDNF. The brawny ones- the ones that only used weight training- had no such elevated neurotrophic factors.

But, the brawny ones did have insulin-like growth factor 1 (IGF-1) increases- just like the runners did. IGF-1 promotes cell division, cell growth, and helps nascent neurons (brain cells)  grow and survive.

This means that exercise – real exercise- is important for our bodies and our brains. But, it’s the aerobic exercise that adds that second factor so that both our verbal and spatial memory can be maintained.

What are you waiting for?  Get moving!

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28 thoughts on “6 miles…please!”

  6. *hangs head in shame* Yeah, I used to walk 7 miles a day…now I walk from the studio to the bathroom and from the couch to the kitchen…I need to get moving again, this last 6 months hasn’t been kind to me…Mom reminded me how much I love pie… 🙁 Oh well, gotta get up and get started!! HUGS! Thank you!!
    Lisa recently posted..Cross Of Glass Light 2 Dark by Lisa Brandel

  7. This seems like an ambitious goal for me. I need to get pedometer. I do a lot of walking around my office every day, but no way of knowing just how much. At first glance, I’d say I’m lucky to walk 6 miles a year, but I’m sure it’s not as bad as I think.
    Bill Gelwick recently posted..Crisis Averted, for Now

    1. A pedometer may help, Bill- but, just waking up and taking a walk around three blocks (a 10 minute walk at best)- and then do it one more time when you arrive home will do wonders. Not to mention how it will reduce the stress so that your family will gain the benefits, as well.

  10. With the London Marathon just past, I was thinking of when I ran the race in 2008, and researched myself a training programme. I do run since then, but prefer walking – you still get the benefits without the impact injuries!
    I also play curling during the winter, and that gives around 2 miles per match, plus the sweeping, which gives huge aerobic benefits.
    Thanks for the healthy reminder!
    cheers, Gordon
    The Great Gordino recently posted..Inspiration? You Can Bank On Dave!

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