The Side Effects of Exercise
I have had an on and off relationship with exercise. . . mostly off. During most of my life, I have not found the time to make exercise a priority. (Priority is the key word here.)
Like many of us, work, family, friends, and basically life has kept us out of the gym. Let’s take some credit for walking the dog, chasing kids, and playing golf for those of you who had four hours, but not one hour for the gym. Not judging. Just thinking about the math.
Exercise is not done in a gym or pilates class for people in the Blue Zones. It is all the movement of their everyday life. For those of you not familiar with Blue Zones, may I encourage further reading about those five places in the world where people age very well, and many reach the age of 100+.
There has been three times in my life that I did exercise on a regular basis. The key to my success - motivation to make exercise a priority. Each time that I exercised regularly, I had very strong reason or purpose which drove my success to get sweaty. This, as you will see, is an important part of this conversation - the motivation and the side effects of exercise. Let’s get there.
The first experience of exercise dates all the way back to high school. The many years spent on the wrestling team, and my desire to win drove me to exercise daily. There is something about winning that provides a strong motivational spark. The wonderful side effect was the feeling of success.
The second time was a chronological continuance, but the motivation was entirely different. In college I worked out to stay in shape and “look good”. That was the goal anyway. Success was subjective but the side effect provided a great deal of confidence at an important time in life.
The third time I committed to making exercise a priority came after a 40 year hiatus. The motivation may be the most compelling yet - hint, I am not considered young anymore. I started to exercise again at the age of 65. Why you ask? Let’s talk about that answer for a while, because it actually became the driving force to making it a priority.
One of the most important side effects of exercise at our age, any age actually, is brain health. Many studies have shown that exercise has both an immediate and long term positive effect on our brain. And you thought I was trying to get back to that “hunky stage” in my life. Oh wait, I did not have a “hunky stage”.
A study by the McKnight Brain Research Foundation found that people who incorporate exercise, regardless of intensity or duration, had better mental agility, quicker thinking, and a greater ability to shift or adapt thinking. Cognitive decline is slowed, people spend less time on medical care and experience a higher quality of life.
Dr Wendy Suzuki, a neuroscientist and author of the book Healthy Brain, Happy Life explains that exercise boosts levels of neurotransmitters such as dopamine and serotonin responsible for motivation, focus and happiness. Exercise also boosts certain regions of the brain including the pre-frontal cortex and the hippocampi. Benefits for the brain can often start immediately (unlike the hunky stage that never started…for me). She does recommend increasing your heart rate during exercise for best results.
I have been exercising for four years now, the longest continuous time in my life. My motivation is my brain. Yes, I want to keep my brain healthy as I age. To remind myself of this important purpose I wear a Harvard Tshirt when I work out. On occasion someone will ask “Did you go to Harvard?” My response “Yes, and on both visits I bought a t-shirt. This is not a slam on my alma mater, The University of Michigan - Dearborn. But…Harvard!
Brain health, so important. We don’t want to forget about our brain. Oh, that could be a vicious cycle.
Enjoy your day,
Just a little extra-
What about the elephant in the room?
What about the question about brain health that troubles us all as we age - dementia.
Researchers at Massachusetts General Hospital discovered a hormonal link that suggests that exercise may, in fact, reduce the risk of dementia.
The hormone Irisin, which circulates in the blood when exercising, can help reduce deposits of a protein fragment called amyloid beta in a persons brain cells. Amyloid beta deposits create plaque within the brain that scientists believe can contribute to the hallmarks of dementia.
According to the Alzheimer Society “regular exercise can reduce a persons risk of developing dementia by 30%, and Alzheimers specifically by 45%'“.
My friends, I am done writing. I am heading to the gym. Where is my Harvard t-shirt?
References
Skipworth, William. September 8, 2023. Why Exercise Cuts Alzheimers Risk, Study Says. Forbes.
Suzuki, Wendy,Dr. April 16, 2024. The Exercise That Protects Your Brain. 10 Almonds