Exercise your Brain... and Body
Gotta Keep Movin'
I am continuing my rundown of Dr. Andrew Newberg's list of the top eight ways to exercise your brain. I have implemented these in my own life and have found them to be quite effective in keeping me mentally sharp. Today we look at the sixth way to strengthen our brains: aerobic exercise.
I turn seventy this year and since I am preparing to walk three hundred miles, I want to be in the best shape possible. I have observed my peers and it is sad to see someone my age unable to walk or move. Some years ago I was introduced to a book that changed my outlook on exercise in a profound way. Chris Crowley and Henry Lodge have written a series of books that directly address how older adults can maintain and even regain physical and mental fitness through enjoying exercise. Upon reading the book, my wife and I have been enjoying a daily routine of various exercises and personally I have experienced renewed vigor. Take a look at their book Younger Next Year and be motivated.
Dr. Newberg's suggestion for strengthening your brain involves exercising your body. This makes sense as I consider my body as a whole. My brain is part of the overall body itself and as such benefits from improved blood flow and muscle strength. Exercise is key to increased life-span. What type of exercise? This depends on the individual once again, so choose something that you will enjoy and that also strengthens your cardiovascular system.
Please understand that I am not setting out an exercise system for you in this post, I am simply presenting the fact that physical exercise is necessary for maintaining mental health. Consult your physician before beginning any exercise program.
For me, I set my goal of remaining physically active for as long as possible. Use it or lose it. To be able to continue to long distance hike I need to have a body that can move. However, I am not one that desires to run a marathon. I will walk a marathon, but I want to set my own pace and enjoy the journey.
My Routine
If possible, exercise with a companion. Exercising together enhances motivation and helps with accountability. I am grateful to have a partner willing to work with me. Our routine takes about thirty minutes a day. On Monday, Wednesday and Friday we do an aerobic workout, with the goal of getting our heart rates up and bodies in continuous motion. It is enjoyable to work out and I particularly love the serenity of knowing I have invested in my future health each day.
On Tuesday and Thursday we do strength training to build muscle mass. Using resistance bands the focus is on strengthening our arm, chest and shoulder muscles. I do squats personally to maintain my knees and strengthen my leg muscles. On Saturday and Sunday, we do a more leisurely yoga routine, working on general body flexibility.
Beth does not enjoy walking as much as I do and, since I also prefer the solitude of walking long distances, I do my walks solo. This is ideal, giving us both a sense of companionship as well as independence.
Exercise as a meditation practice
Exercise can be viewed as a form of meditation since it requires sustained concentration on the task at hand and a deliberate regulation of breathing and body movement. Aerobic exercise has been shown to improve relaxation and spiritual well being.
I have a suggestion as I conclude this post. Consider combining the six brain enhancing exercises that we have discussed so far. What might it feel like to smile while walking, conversing with people that you meet along the way and occasionally yawn? I have a goal to use as many of these exercises as I can during the course of a day. Make it a game where the winner, every time, is you! You win because you are maintaining the abilities to accomplish your desired goals, for the rest of your life. How wonderful is that!
I am grateful that I have the ability to choose to make right choices and to actually see the results.
Until next time,