Even though we’ve known for a long time that exercise is beneficial for the brain, along come new research results that really emphasize this phenomenon.
“How Physical Exercise Prevents Dementia”
“Now researchers at Goethe University Frankfurt have explored in one of the first studies worldwide how exercise affects brain metabolism.”
“Their conclusion: regular physical exercise not only enhances fitness but also has a positive impact on brain metabolism.”
(reference sources here: https://www.sciencedaily.com/releases/2017/07/170721090107.htm)
When you’re exercising at a moderate level that has your heart beating faster and your breathing rate elevated but sustainable for a long period, you’re in that zone.
Because aging lowers the maximum heart rate for everyone, regardless of how fit you try to be, there’s a rudimentary formula that can guide you to ‘your zone’.
I say rudimentary because the margin of error is a swing of about 10 bpm (beats per minute) in either direction.
220 – (your age) = approximate maximum heart rate
The reason we start with the maximum is because that’s not where we want to be. We want to be about 60 – 80 % percent of that if you’re new to exercise.
Let’s Make It Easier
Here’s a great way to recognize your aerobic zone without the mathematics:
Maintain a level of activity that increases your breathing pattern; but not quite to the point of gasping for breath. You should still be able to talk without straining for air. Engage in this level of activity, ideally, for 20 – 30 minutes.
‘Aerobic’ simply means ‘with oxygen’ and signifies the body’s specific energy system that processes oxygen to create a continuous supply of energy for your workout.
If you are new to exercise, a moderate to brisk walk can get you processing oxygen at an aerobic pace. Those of you who have been exercising regularly may be on the treadmill or in a fitness class getting it done.
Your goal should be at least 20 – 30 minutes daily of this level of activity. You can even break it up into two or three 10 minute sessions.
For those of you who are looking to incorporate the latest technology to make sure you’re in your zone, here are some data to help find ‘The Best Fitness Tracker’
However you can get it done, get it done!
For Your Brain,
Simply Senior Fitness by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.