Brains & Balance Past 60.
This is at least the fourth seminar of theirs I have attended. Since the NSCA requires 60 hours of continuing education every 3 years, I am always looking for seminars with topics I find interesting.
The B & B P 60 seminar was taught by Guy Andrews, the founder of Exercise Etc. Guy did a great job not only educating the group (of around 35) but managed to entertain us at the same time.
We had the opportunity to spend around six of the eight hours trying out the various drills he uses when working with seniors down in Florida. He said that this program has really taken off with all the seniors living down in Florida. With our aging population there is a huge need for this type of program.
The seminar was broken up into four 2 hour sessions.
The first session was titled:
Forever Young: Secrets of the Older Mind.
The focus of the first 2 hours was on how we are changing the way we think that the brain ages, and what can be done to change the way the brain is aging. I sum up the two most important points a this:
1. Cognitive decline is no longer believed to be inevitable.
2. Proactive Training can minimize the risk of falling.
Most of this advice applies to preventing or improving the mind due to Vascular Dementia and not Alzheimers' because they probably have two different causes.
How do we proactively go about working on this?
"Train the Brain"
The brain is like our muscles in the fact that it responds to training by becoming better at functioning. This is called Neuroplasticity. (Increases in neural pathways due to changes in behavior, increases in stimulation, or adaptations to the environment)
Active people work on this every day even if they don't realize it. The older you become, the less active, the less demand on your brain. In the long term this inactivity can really cost you. DEMENTIA.
There are many programs out there that you can use. Lumosity is one of the most famous ones.
Programs like this will help strengthen your brain.
The part of the brain most effected by this type of training is the Cerebrum. This is the part of the brain responsible for thinking and voluntary movements. It is also involved in developing and retrieving memories.We have all heard when someone is smart they are very cerebral.
Another part of the brain called the Hippocampus works with the Cerebrum when it comes to long and short term memory.
However that is only one part of the best way to improve brain function. Physical activities that require balance, strength, and concentration can improve brain function even more. The Cerebellum is where coordination, posture, fine motor skills and balance are controlled.
Combining challenging the Cerebrum, Hippocampus and Cerebellum at the same time will give the best results. The goal is to strengthen the way the different parts of the brain work together.
Specific examples of this will be given in the next 3 post on my blog.
Up until recently it was thought that the brain stopped growing after the age of 30. There is a growing body of research that points out that the brain keeps developing will int middle age and beyond with the correct types of stimulation. Without the correct types of stimulation the older brain can:
1. Have difficulty multi-tasking (Men even more than Women)
2. Concentrating
3. Making decisions.
Where is the proof the "Train the Brain programs work?
According to the Journal of American Geriatrics Society January13, 2014 All 3 can be improved with physical training and mental stimulation.
Even more exciting: 3000 adults (average age 72) who participated in 12 weekly (60-minute train-the-brain sessions) performed better than untrained counterparts 5 years later.
Senior Exercise Recommendations:
Increase Blood Flow = Improved Cognition
The brain is 2% of the adult body weight but received 15% of the blood and consumes 20% of the oxygen.
* Like anyone else Seniors should get their physicians approval before starting their "Train the Brain" program.
* High intensity exercise is associated with lower rates of depression and cognitive decline and better health. Exercise should be done to the point of breathlessness.
How much and how often?
Cardio Training:
4 - 6 times per week
30 - 60 minutes per session
Balance Training:
At least 3 times per week: Daily is even better
Strength Training:
At least twice per week. Complex movements (using more than one joint at a time) while standing are the most effective.
Drills and Games:
Can be done separately or at the same time as the above activities depending on the frill and/or game.
Next time I will cover session 2: Balance, Stability and Fall Prevention
No comments:
Post a Comment