The guide to
Exercise & Brain Health
Exercise's impact on the brain
Exercise guide
Conditioning the body
narration
How exercise boosts brain health
Research shows that regular physical exercise can help to improve cognitive function.
Physically active individuals have greater gray matter volume, white matter integrity, and enhanced blood flow to the brain.
narration
How exercise boosts brain health
Exercise promotes the growth of new brain cells in the hippocampus, a key area for learning and memory. This can help make the brain more resilient to cognitive decline.
narration
Exercise can benefit mental health, too
Learning
Serotonin
Exercise triggers the release of chemicals like endorphins, adrenaline, serotonin, and dopamine, which can improve mood and reduce stress levels.
Learning
Adrenaline
Learning
Dopamine
Learning
Endorphin
narration
"Resculpting the brain" with exercise
"You can imagine the brain is kind of like a muscle; the more you exercise, the more growth factors you have, the more bubble bath-kind of inducing chemicals you make, and the bigger your hippocampus is, because you have more cells... You are literally re-sculpting your brain with exercise."
Dr. Wendy Suzuki Professor of Neuroscience and Psychology at NYU
Read more
narration
Can 10,000 steps a day keep Alzheimer’s away? Exercise and neurodegenerative disease
According to a leading neurology researcher, walking at least 10,000 steps per day can decrease a person's risk of Alzheimer’s disease by as much as 60 percent.
Read more on beingpatient.com
narration
Your guide to exercise for better brain health
narration
Balance exercises
Improve your sense of balance to enhance stability, coordination, and reduce the risk of falls, especially as you age.
at least 45 mins
3 days a week
Yoga
Stretching
Balancing
Tai Chi
narration
Strength training
Strength training helps to build and maintain muscle strength and mass, improves bone density, and enhances overall functional fitness.
20 to 90 mins
depending on the number of sessions per week
RESISTANCE TRAINING
PLANK
SQUAT
PUSH-UP
narration
Flexibility exercise
Flexibility helps to improve your joints' range of motion and muscle elasticity, reduce muscle stiffness, and boost overall mobility.
15 to 30 mins
at least 3 days a week
CALVES
SHOULDER
BACK
HAMSTRINGS
narration
The importance of exercise in combating dementia
“About 40 percent of all cases of dementia are due to modifiable risk factors. These include a Western diet rich in saturated fats, lack of exercise, poor sleep, and vascular risk conditions like high blood pressure, diabetes, and hyperlipidemia.”
Dr. Jason Hinman Vascular neurologist and neuroscientist at UCLA
Read more
narration
Managing TBI symptoms with exercise
“I started exercising with them, and I started seeing the benefits with a lot of things. It helps with the depression. It just makes me feel better in the morning. I just feel better about myself... I wish I would have stuck with diet and exercise first. Medications really masked my symptoms, so I really didn’t understand them until I got off the medications. So now I'm starting to really dissect what I’m dealing what each of them do.”
Chris Boyce Former Florida hockey player
Read more
narration
Alzheimer’s vs. IRONMAN
Scott Berkheiser
Before his diagnosis, he spent nearly two decades as an engineer at Lockheed Martin working on stealth fighter jets. A lifelong athlete, he’s continued to push his physical limits by competing in IRONMAN races after his Alzheimer’s diagnosis and becoming a vocal advocate for Alzheimer’s awareness.
Dan Jaworski
He was initially diagnosed with Mild Cognitive Impairment (MCI) in 2019 and is now living with Alzheimer’s disease. He is an IRONMAN competitor and believes that exercise has played a crucial role in managing disease progression in his life.
narration
U.S. POINTER study
U.S. POINTER, the largest randomized trial to examine the protective effects of healthy behaviors on brain health, found that a healthy diet, exercise and social interactions, along with coaching and medical guidance, can improve brain health. The structured group in the study followed a weekly plan of eight exercise sessions among other healthy behaviors like eating a balanced diet. They also attended 38 team meetings with other participants and facilitators of the study. The trial’s “unstructured program” followed a self-guided approach where participants were encouraged to exercise and eat healthy, but only attended six team meetings.
“Our best estimate is that participants performed cognitively at a level comparable to adults one to two years younger.”
Laura Baker, PhD Lead investigator
Read more
narration
Read more
Want to keep learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
narration
narration
“I just know that I feel great when I do it [exercise]. I feel like I’m punching the disease in the face as I’m doing this. I’ve never had a bad [run]. I’ve had runs that are hard, runs that are long rides I wish would end, but I always feel great when I’m done because I feel like I’m keeping the disease at bay… I just want to find a way to serve this community in any way that I can. I would just tell anybody that’s close to it— get out and go run. Movement is medicine. Get your brain moving. Get your body moving. It will elongate your life. We all end up in the same place, but you can have a much better life if you do that.” - Dan Jaworski
Read more
“I started running just to get in shape. I was running around the neighborhood and I saw a sign for a half marathon coming up in Hilton Head in six months. And I’m like, “I can run five miles, maybe I can do that.” That was what started me down that path. My first race was a half marathon and then I did a full, and then that’s when I kind of switched over into the triathlons and then worked my way up to the IRONMAN races…It’s a matter of endurance. I’m racing myself. The goal is to finish.” - Scott Berkheiser
Read more
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Transcript
The guide to
Exercise & Brain Health
Exercise's impact on the brain
Exercise guide
Conditioning the body
narration
How exercise boosts brain health
Research shows that regular physical exercise can help to improve cognitive function.
Physically active individuals have greater gray matter volume, white matter integrity, and enhanced blood flow to the brain.
narration
How exercise boosts brain health
Exercise promotes the growth of new brain cells in the hippocampus, a key area for learning and memory. This can help make the brain more resilient to cognitive decline.
narration
Exercise can benefit mental health, too
Learning
Serotonin
Exercise triggers the release of chemicals like endorphins, adrenaline, serotonin, and dopamine, which can improve mood and reduce stress levels.
Learning
Adrenaline
Learning
Dopamine
Learning
Endorphin
narration
"Resculpting the brain" with exercise
"You can imagine the brain is kind of like a muscle; the more you exercise, the more growth factors you have, the more bubble bath-kind of inducing chemicals you make, and the bigger your hippocampus is, because you have more cells... You are literally re-sculpting your brain with exercise."
Dr. Wendy Suzuki Professor of Neuroscience and Psychology at NYU
Read more
narration
Can 10,000 steps a day keep Alzheimer’s away? Exercise and neurodegenerative disease
According to a leading neurology researcher, walking at least 10,000 steps per day can decrease a person's risk of Alzheimer’s disease by as much as 60 percent.
Read more on beingpatient.com
narration
Your guide to exercise for better brain health
narration
Balance exercises
Improve your sense of balance to enhance stability, coordination, and reduce the risk of falls, especially as you age.
at least 45 mins
3 days a week
Yoga
Stretching
Balancing
Tai Chi
narration
Strength training
Strength training helps to build and maintain muscle strength and mass, improves bone density, and enhances overall functional fitness.
20 to 90 mins
depending on the number of sessions per week
RESISTANCE TRAINING
PLANK
SQUAT
PUSH-UP
narration
Flexibility exercise
Flexibility helps to improve your joints' range of motion and muscle elasticity, reduce muscle stiffness, and boost overall mobility.
15 to 30 mins
at least 3 days a week
CALVES
SHOULDER
BACK
HAMSTRINGS
narration
The importance of exercise in combating dementia
“About 40 percent of all cases of dementia are due to modifiable risk factors. These include a Western diet rich in saturated fats, lack of exercise, poor sleep, and vascular risk conditions like high blood pressure, diabetes, and hyperlipidemia.”
Dr. Jason Hinman Vascular neurologist and neuroscientist at UCLA
Read more
narration
Managing TBI symptoms with exercise
“I started exercising with them, and I started seeing the benefits with a lot of things. It helps with the depression. It just makes me feel better in the morning. I just feel better about myself... I wish I would have stuck with diet and exercise first. Medications really masked my symptoms, so I really didn’t understand them until I got off the medications. So now I'm starting to really dissect what I’m dealing what each of them do.”
Chris Boyce Former Florida hockey player
Read more
narration
Alzheimer’s vs. IRONMAN
Scott Berkheiser
Before his diagnosis, he spent nearly two decades as an engineer at Lockheed Martin working on stealth fighter jets. A lifelong athlete, he’s continued to push his physical limits by competing in IRONMAN races after his Alzheimer’s diagnosis and becoming a vocal advocate for Alzheimer’s awareness.
Dan Jaworski
He was initially diagnosed with Mild Cognitive Impairment (MCI) in 2019 and is now living with Alzheimer’s disease. He is an IRONMAN competitor and believes that exercise has played a crucial role in managing disease progression in his life.
narration
U.S. POINTER study
U.S. POINTER, the largest randomized trial to examine the protective effects of healthy behaviors on brain health, found that a healthy diet, exercise and social interactions, along with coaching and medical guidance, can improve brain health. The structured group in the study followed a weekly plan of eight exercise sessions among other healthy behaviors like eating a balanced diet. They also attended 38 team meetings with other participants and facilitators of the study. The trial’s “unstructured program” followed a self-guided approach where participants were encouraged to exercise and eat healthy, but only attended six team meetings.
“Our best estimate is that participants performed cognitively at a level comparable to adults one to two years younger.”
Laura Baker, PhD Lead investigator
Read more
narration
Read more
Want to keep learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
narration
narration
“I just know that I feel great when I do it [exercise]. I feel like I’m punching the disease in the face as I’m doing this. I’ve never had a bad [run]. I’ve had runs that are hard, runs that are long rides I wish would end, but I always feel great when I’m done because I feel like I’m keeping the disease at bay… I just want to find a way to serve this community in any way that I can. I would just tell anybody that’s close to it— get out and go run. Movement is medicine. Get your brain moving. Get your body moving. It will elongate your life. We all end up in the same place, but you can have a much better life if you do that.” - Dan Jaworski
Read more
“I started running just to get in shape. I was running around the neighborhood and I saw a sign for a half marathon coming up in Hilton Head in six months. And I’m like, “I can run five miles, maybe I can do that.” That was what started me down that path. My first race was a half marathon and then I did a full, and then that’s when I kind of switched over into the triathlons and then worked my way up to the IRONMAN races…It’s a matter of endurance. I’m racing myself. The goal is to finish.” - Scott Berkheiser
Read more