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Physical Fitness
This week’s focus on personal health improvement centers on physical exercise.
To help Canadians move towards healthier lifestyles, the Public Health Agency of Canada supported the Canadian Society for Exercise Physiology CSEP in reviewing the scientific evidence on physical activity and developing new physical activity guidelines.
The guidelines describe the amount and types of physical activity that offer substantial health benefits across all Canadian age groups. They reflect advances in exercise science and input from experts in the field and align with international guidelines.
For adults aged 18 and over, the guidelines recommend at least 150 minutes of moderate to vigorous aerobic physical activity per week in sessions of 10 minutes or more. It is also recommends adding bone and muscle strengthening activities using major muscle groups, at least twice per week. As a general rule, more physical activity results in greater health benefits.
Intensity in Action:
Moderately intense physical activities will cause adults to sweat a little and breathe harder. These types of activities include:
Brisk walking- Bike riding
Vigorously intense physical exercises will cause adults to sweat and be out of breath. Sample activities include:
- Jogging
- Cross-country skiing
For adults aged 18 to 64, being active for at least 150 minutes per week can help reduce the risks of:
- Premature death
- Heart disease
- Stroke
- High blood pressure
- Certain types of cancer
- Type 2 diabetes
- Osteoporosis
- Overweight and obesity
For the 65 plus age range, being active for at least 150 minutes per week can help reduce the risks of:
- Chronic disease (such as high blood pressure & heart disease)
- Premature death
Routine physical exercise can also help with:
- Maintaining functional independence
- Maintaining mobility
- Improving fitness
- Improving or maintaining body weight
- Maintaining bone health
Beyond the health improvements resulting from physical exercise, many research studies link it to enhanced brain fitness. Researchers at Queens University pose a thought-provoking question by asking what happens when you combine the two. Preliminary evidence suggests that very potent synergies are the result.
Exercise is known to boost levels of a group of molecules known as brain-growth factors. Research has proven that the act of thinking causes your brain to consume more oxygen, which draws more blood to those areas in use. The hypothesis pursued is that you will achieve a greater effect on your brain if you can deliver a higher dose of those growth factors.
By starting with physical exercise, researchers contend, you ramp up the growth factors in your blood. Following this up immediately with cognitive training allows this growth-factor rich blood to draw into your brain. Over time, the hypothesis reasons, one should experience enhanced learning, as well as, a greater proliferation and strengthening of connections between the cells.
Harmoniously blending both the physical and mental realms of fitness training is the ancient martial art of tai chi. Whether practiced in its more intense form or in the gentler version of the Taoist Tai Chi Society, tai chi is gaining increasing popularity and has many holistic health benefits to offer. These include:
- Stimulation of the brain’s balance system
- Meditative qualities
- Lowered stress levels
- Enhanced memory preservation and retention of hippocampal neurons
- Improved circulation
- Increased strength and flexibility
One of its celebrated proponents is the renowned Canadian psychiatrist Dr. Norman Doidge, who highlights the virtues of tai chi practice in his New York Times’ bestseller, The Brain That Changes Itself.
Ultimately one could say, the cross-training theory of combining mental and physical exercise lends renewed support to the old idea that a healthy mind goes hand in hand with a healthy body. Be sure to check back with us next week as we continue our personal health improvement series with a focus on brain training.
DynamicBrain Inc. is the Canadian Partner of Posit Science Corporation providing brain fitness program, BrainHQ in English and French.
