Get Moving! Get Smart!

It’s common knowledge that physical exercise is good for our general health, but did you know there's another advantage to proper exercise and nutrition? It’s good for your brain.

Aerobic exercise increases the amount of oxygen in the blood and studies on rats have shown that neurons (the brain's nerve cells responsible for communication) operate better when they get more oxygen. So, if you think you’re going to get smarter sitting in front of your computer or watching television, think again.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production. In fact studies have shown that moving your body can help:

• Minimize symptoms of depression
• Combat mental decline 
• Increase memory function 
• Improve concentration

If you want to give your brain a regular boost, any kind of exercise will help.  Even mild exercise, such as a daily walk or yoga can improve your brain health.

Knowledge of the effects of exercise on the body and mind continues to grow and in doing so, it helps to guide the development of new therapies to improve our general quality of life.  There seems to be little downside to a moderate aerobic exercise program; with the approval of your health professional, of course.

References from the SIRC Collection:

1. Archer S. Youth Exercise Contributes to Cognitive Development. IDEA Fitness Journal [serial online]. February 2012;9(2):76.

2. Brisk Walking Can Rebuild Your Brain. Tufts University Health & Nutrition Letter [serial online]. March 2007;25(1):1-2.

3. Don't Put Off Exercise--Put Off Alzheimer's Instead. Tufts University Health & Nutrition Letter [serial online].

4. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal [serial online].

Studies: Physical exercise a good warm-up for learning. Pennsylvania Journal Of Health, Physical Education, Recreation & Dance [serial online].

Exercise is a brain booster!

One of the most interesting findings in the last few decades is that the increased oxygen that the brain gets while exercising is almost always accompanied by an upswing in mental sharpness. While this has often been associated with older exercisers, don't dismiss this for all exercisers in general.  Recent studies have shown that students who exercise regularly show increased levels of concentration, quicker reflexes and an improved ability to multi-task.

The brain is an amazing organ that consists of over 100 billion nerve cells that communicate with the assistance of hundreds of different chemicals that work together to create that "feel good" feeling after exercise.

Positive effects of exercise include:

• mood boosting
• natural antidepressant
• augments memory and learning
• increases brain density
• stimulates growth of cerebral blood vessels
• enhances communication between synopses

It is interesting to note that these studies determined that the intensity of the exercise mattered less than the frequency.  It was found that you don't even have to go for long periods of time, any amount of movement creates a positive response within the brain.  Basically, you can break up the time you spend exercising as long as you get out and move your body.

There’s plenty of evidence that suggest that regular aerobic exercise also helps the brain by reducing stress and anxiety and decreases the chance of  diabetes and cognitive decline.

The positive effects of regular exercise with young adults and brain function is just beginning to be understood; however, there is evidence suggesting a significant relationship between physical activity and increased cognitive function through to adulthood.  This means that no matter how smart you are, your brain gets better with physical activity. 

References from the SIRC Collection: 

1. Carpentier J. Keys to Enhance Brainpower. American Fitness. May 2010;28(3):62-63.
2. Fernández Á. Healthy brain aging: why we need to retool 'Use it or lose it'. Journal On Active Aging. July 2009;8(4):40-43.
3. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal.March 2011;8(3):74-76. 
4. Kravitz L. Exercise and the Brain: It Will Make You Want to Work Out. IDEA Fitness Journal. February 2010;7(2):18-19.
5. Lifelong Aerobic Training Preserves Brain Health. IDEA Fitness Journal. October 2011;8(9):74.
6. Study Finds Exercise Improves Thinking. Parks & Recreation. December 2007;42(12):18.
7. Roy B. Exercise and the Brain: More Reasons to Keep Moving. ACSM's Health & Fitness Journal. September 2012;16(5):3.

Fighting Fatigue

Fatigue seems simple: your body has reached its limit, you're tired.  The current understanding is that we feel exhausted because of physical factors. Not enough oxygen and fuel to the muscles and decreased blood flow to the brain means that your muscles are no longer able to generate power no matter how hard you try.  While this is true, it may not be the only factor in feeling fatigued.

A recent study shows that our perception of the effort involved of performing a task has a large influence on how we feel.  Everyone has experienced that feeling of having a "second wind" when the end of the race or top of the hill becomes visible and somehow we scrounge up enough energy to reach our goal.  This study examined the idea of how effort through exercise feels towards your brain instead of how tired our muscles feel. Turns out we become exhausted, not from something that is lacking in our bodies, but because it gets to feel too tough; the pain of continuing outweighs the reward for going on.

So, what can we do to train and adjust these perceptions?

• Get fitter - Being stronger and fitter will make everything feel easier; simple strength training can go a long way.
• Tea or Coffee? - Caffeine does enhance performance, mostly by stimulating the brain although there is a limit to what you can achieve from either beverage.
• Train with friends - Train with people who are around your fitness level, since struggling to keep up with your companions will make the workout feel harder and less enjoyable.
• Wear the right gear - The best clothes and gear will not make you any fitter, faster or stronger but if you are exercising outdoors, being warm and dry will reduce the perception of effort and may decrease your feelings of fatigue.
• Rest your brain - If you are reaching for high performance it's important to give your brain a rest.  If you are feeling tired and distracted you will probably find you give up easier and everything will feel tougher.
• Pace yourself - Pushing too hard too fast results in a quick burnout.  Keep yourself at a pace where your breathing is increased but you aren't gasping for breath.

If all else fails smile!  Maybe there really is some truth to the phrase "grin and bear it!"

References from the SIRC Collection: 

1. Ansley L, Petersen D, Thomas A, St. Clair Gibson A, Robson-Ansley P, Noakes T. The effect of breathing an ambient low-density, hyperoxic gas on the perceived effort of breathing and maximal performance of exercise in well-trained athletes. British Journal Of Sports Medicine. January 2007;41(1):2-7.
2. Fery Y, Ferry A, Vom Hope A, Rieu M. Effect of physical exhaustion on cognitive functioning. Perceptual & Motor Skills. February 1997;84(1):291-298.
3. Hutchinson J, Sherman T, Tenenbaum G, Martinovic N, Rosenfeld R. Perceived and sustained effort and task related affect: The mediating role of self-efficacy. Journal Of Sport & Exercise Psychology. July 2, 2007;29:S171-S172.
4. Morree H, Klein C, Marcora S. Perception of effort reflects central motor command during movement execution. Psychophysiology. September 2012;49(9):1242-1253.
5. Morree H, Marcora S. Frowning muscle activity and perception of effort during constant-workload cycling. European Journal Of Applied Physiology. May 2012;112(5):1967-1972.
6. Wallman K, Sacco P. Sense of Effort During a Fatiguing Exercise Protocol in Chronic Fatigue Syndrome. Research In Sports Medicine. January 2007;15(1):47-59.

Physical activity and academic achievement

 Academic success is an outcome that most parents see as a high priority and many actively help their children strive to attain it. We are all aware that regular physical activity is good for our health, but recent literature has also linked physical activity to helping youth perform better in school.

There are several theories for why exercise is beneficial for brain function:

1. Increased blood flow to the brain, which helps feed the brain with nutrients such as oxygen and glucose
2. An increased level of endorphins lowers levels of stress and anxiety
3. Improved growth factors that spark learning by increasing the number of brain cells in the hippocampus - the area of the brain that is essential for memory and learning 

Regular exercise has been linked to improved concentration, memory, verbal skills and self-esteem. Findings from available research suggest that physically fit children tend to perform better academically in school compared to those who are overweight or unfit and time spent in physical education classes may improve academic performance.

A study from the University of Illinois found that students performed better on reading comprehension, math and spelling when they had a 20-minute period of physical activity immediately preceding the test.

It may be easy to think that the physical activity a student participates in at school is enough to improve grades, but adding in some extra activities won't hurt. The American College of Sports Medicine (ACSM) recommends finding family activities to participate in as well as encouraging youth to find an activity that they enjoy. By promoting fun physical activity, youth may not only benefit from increased academic potential, they have a greater chance of sustaining healthy lifestyle habits into adulthood.

References from the SIRC Collection:

1. Basch C. Physical Activity and the Achievement Gap Among Urban Minority Youth. Journal Of School Health. October 2011;81(10):626-634.
2. Fox C, Barr-Anderson D, Neumark-Sztainer D, Wall M. Physical Activity and Sports Team Participation: Associations With Academic Outcomes in Middle School and High School Students. Journal Of School Health. January 2010;80(1):31-37.
3. Harrington S, Engels H. School Physical Education, Physical Activity and Fitness: Their relationship to student learning -- An update. MAHPERD Journal. Spring2009 2009;:21-23.
4. Joshi P, Howat H, Bryan C. Relationship Between Fitness Levels and Academic Performance. Journal Of Physical Education & Sport. December 2011;11(44):376-382.
5. Stevens T, To Y, Stevenson S, Lochbaum M. The Importance of Physical Activity and Physical Education in the Prediction of Academic Achievement. Journal Of Sport Behavior. December 2008;31(4):368-388.
6. VAN D, KELDER S, KOHL III H, RANJIT N, PERRY C. Associations of Physical Fitness and Academic Performance Among Schoolchildren. Journal Of School Health. December 2011;81(12):733-740.
7. Vazou S, Gavrilou P, Mamalaki E, Papanastasiou A, Sioumala N. Does integrating physical activity in the elementary school classroom influence academic motivation?. International Journal Of Sport & Exercise Psychology. December 2012;10(4):251-263.

Boosting Brain Health with Exercise!

SIRC Newsletter now available online: Boosting Brain Health with Exercise!

Everyone knows that exercise comes with many health benefits - while many of us go to the gym to trim up our waistlines, regular physical activity works out your brain too! When we move, our bodies release natural chemicals and hormones which improve mood as well as increasing oxygen production to the brain that helps it function more efficiently. In fact, studies have shown that exercise help students perform better in school, slows mental decline when aging and positively affects our mental health. So if you’re not already incorporating physical activity into your schedule, now is a good time to start!

Read more: http://www.sirc.ca/newsletters/mid-Aug13/index.html