Exercise Your Mind: The Link Between Physical Activity and Brain Health

This Blog will provide valuable information and tips on how to maintain a healthy brain through exercise. June being Alzheimer’s & Brain Awareness Month is a perfect opportunity to shed some light on the importance of brain health. One key aspect of maintaining a healthy brain is regular exercise. Research has shown that physical activity not only benefits our bodies but also has a positive effect on cognitive function and brain health. Incorporating regular physical activity into our routines has been shown to improve cognitive function, reduce the risk of cognitive decline, manage risk factors, improve mood and even potentially lower the risk of developing Alzheimer’s disease. 

 

The Benefits of Exercise on Brain Health: 

  1. Improved Cognitive Function: Regular exercise has been linked to improved memory, attention, and overall cognitive function. Physical activity stimulates the release of chemicals in the brain that support the growth of new brain cells and connections. One of the key chemicals involved in this process is called brain-derived neurotrophic factor (BDNF). BDNF plays a crucial role in promoting the growth, survival, and differentiation of neurons in the brain. 
  2. Reduced Risk of Cognitive Decline: Studies have shown that individuals who engage in regular physical activity have a lower risk of developing cognitive decline as they age. Exercise can help protect against conditions like dementia and Alzheimer’s disease. Regular physical activity increases blood flow to the brain, delivering oxygen and nutrients that are essential for brain function. This helps in maintaining the health of brain cells and supporting cognitive abilities. Regular exercise also helps to reduce inflammation. Chronic inflammation in the brain is associated with cognitive decline and neurodegenerative diseases like Alzheimer’s. Exercise has anti-inflammatory effects, reducing inflammation in the brain and protecting against damage to brain cells.
  3. Enhanced Mood and Mental Well-being: Exercise is not only beneficial for the brain but also for mental health. Physical activity releases endorphins, serotonin, and dopamine, which are neurotransmitters that improve mood and sleep, reduce stress and anxiety, and enhance mental well-being and focus. Maintaining a positive mood and managing stress levels can have a protective effect on brain health.
  4. Manages Risk Factors: Regular physical activity helps in managing various risk factors for cognitive decline and dementia, such as high blood pressure, diabetes, obesity, and cardiovascular disease. By improving overall health and reducing these risk factors, exercise can lower the likelihood of developing cognitive impairments.

Tips for Incorporating Exercise into Your Routine: 

  1. Find an Activity You Enjoy: Whether it is walking, cycling, dancing, or yoga, choose an exercise that you enjoy to make it easier to stick to a routine. 

 

  1. Set Realistic Goals: Aim for at least 150 minutes of moderate-intensity exercise per week to reap the full benefits for your brain and overall health. Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

 

  1. Stay Consistent: If you are having trouble staying on track to achieve your goals or lack the motivation it takes to get started and keep it consistent on your own, you may want to consider working with a Trainer. Working with a trainer can provide valuable motivation and accountability, helping you stay consistent with your workouts and reach your fitness goals more effectively. 

 

By incorporating regular exercise into our lifestyle, we can support brain health, reduce the risk of cognitive decline, and potentially lower the chances of developing conditions like dementia and Alzheimer’s disease as we age. It is important to engage in a combination of aerobic exercise, strength training, and flexibility exercises to reap the full benefits for brain health. 

Blog by Ally Wilson–

Ally, the author, has been a certified Fitness Instructor since 1994. She has taught a wide variety of formats including Step, Floor Aerobics, Aqua, Cycle, Muscle Conditioning, Kickboxing, Pilates, Zumba ® Fitness, Yoga, Tai Chi and Burdenko. Ally was a licensed Zumba® Fitness Instructor from 2006 – 2014. During this time, she auditioned and was selected by Zumba® to be one of the original groups of Zumba® Jammers teaching her own original Latin and International dance fitness choreography to other licensed Zumba® Instructors from all over New England. Ally’s hobbies include spending time with her family and friends, riding her horse Lola and any outdoor activities that she can get into.

What is Qigong?

Benefits of Qigong

Qigong, an ancient Chinese mind-body practice, is gaining traction in the West for its potential health benefits. Here’s a quick look at some of the reasons why you might want to give Qi Gong a try:

* Improves physical health: Studies suggest that Qigong can improve balance, flexibility, and cardiovascular health. It may also help to alleviate pain from chronic conditions like arthritis and fibromyalgia.

* Reduces stress and anxiety: The slow, mindful movements and deep breathing exercises in Qi Gong can promote relaxation and reduce stress hormones. This can lead to improved mood, better sleep, and a greater sense of well-being.

* Boosts the immune system: Some research suggests that Qigong may help to strengthen the immune system by increasing the production of white blood cells.

Tai Chi vs Qigong

Tai Chi and Qigong are both ancient Chinese mind-body practices that emphasize slow, deliberate movements and deep breathing. However, there are some key differences between the two.

* Focus: Qigong is a broader term that encompasses a variety of exercises for health and well-being. It can include movements, meditation, and breathing exercises. Tai Chi, on the other hand, is a specific form of Qigong that is traditionally practiced for self-defense and martial arts.

* Movement: Qigong exercises can be stationary or flowing, and they often focus on specific movements or postures that are believed to promote the flow of qi (vital energy) throughout the body. Tai Chi movements are always flowing and connected, and they form a complete sequence or form.

* Complexity: Qigong exercises can be very simple and easy to learn, making them a good option for people of all ages and abilities. Tai Chi forms can be more complex and take time to learn.

If you’re interested in trying a mind-body practice that can improve your health and well-being, both Tai Chi and Qigong are great options. Qigong may be a better choice if you’re looking for something that is easy to learn and can be done almost anywhere. Tai Chi may be a better choice if you’re looking for a more comprehensive practice that can also help you develop self-defense skills.

Blog by Andrew White-

My personal approach to health and wellness is holistic, addressing both mind and body. I like to focus on mobility, flexibility, and the reduction of pain and stressors, this allows for better movement throughout your life so you can pursue that which you are passionate about. My goal is help you develop healthy habits through physical, nutritional, and wellness coaching, so you can live your best life and feel good both from the inside and out.

Personal Training Certifications:

  • ACSM Certified Personal Trainer
  • NASM Nutrition Coach
  • NASM Weight Loss Specialist
  • NASM Stretching and Flexibility Coach
  • NASM Corrective Exercise Specialist
  • Burdenko Method Level 1 & 2

Group Fitness Certification:

  • AFAA G.E.A.R Indoor Cycling
  • AFAA Practical Yoga Instructor
  • AFAA Yoga Essentials I and II
  • TRX Suspension Trainer
  • PIYO Live
  • Water in Motion
  • Cardio Sport
  • 200 Hour Yoga Teaching (Yoga Alliance) Certification (IP)
  • 50 Hour Mediation Teaching Certification (IP)
  • 200 Hour 5 Element QiGong (IP)

Fighting Falls: Changing Risk Factors


Let’s talk about falls. The World Health Organization defines
falls as “an event which results in a person coming to rest inadvertently on
the ground or floor or other lower level.”1 With that definition in
mind, did you know that 1 in 4 adults in the United States will sustain a fall
in a given year?2 In 2010, the United States spent approximately 111
billion US dollars addressing fall-related deaths, treatments, or
hospitalizations in emergency departments.3 While falls can occur at
any age, certain factors can increase your risk of falling. Some of you reading
this may have never experienced a life-altering fall. Some of you have. But I
am sure that everyone reading this knows an adult who has fallen.
As I mentioned before, there are factors that will increase your
risk of falling. Some of those, like sex and age, cannot be changed. Other
factors, like the home environment and activity level, can be changed. So if
you are concerned about falling, or you are concerned of a loved one falling,
read on to learn 4 things that can be done today to reduce the risk of falling.

Change your Home Environment


The first and easiest thing you can do is “fall-proof” your home.
  • Have clear pathways to prevent tripping over loose items or
    electric cords on the ground.
  • Mark thresholds and steps with a contrasting color so you can see
    where the floor level changes.
  • Get rid of rugs or secure them.
  • Wear shoes in the house (instead of slippers/socks).
  • Put non-slip mats in the shower/bathroom.  
  • Make use of night lights, especially if you make trips to the
    bathroom at night and need to navigate a dark room or hallway.
  • If you can, install grab bars in the bathroom


Get Active


Enroll
in an exercise program that is right for you. Muscle weakness and poor posture
increase your fall risk. While changes to your muscles, bones, and joints are a
normal part of ageing, falling is NOT. Regular physical activity will
help combat these changes associated with ageing. If you do not know where to
start, start right here with Mashpee Fitness and Barnstable Fitness. We have plenty
of virtual classes that have been carefully catered by our excellent trainers.
Special mentions: Tai Chi with Ally, Chair Exercises with Erin, Burdenko
Balance with Eric, Chair Stretch with Craig, and Flexibility/Mobility with Jami.
Local senior centers also tend to offer balance and exercise classes.
  • Tai Chi classes are excellent for posture, balance, and joint
    mobility
  • Yoga or a stretching class can improve flexibility and balance
  • Strength/weight training will increase bone density and combat
    osteoporosis
  • Specific Balance classes and programs will lead you into balance
    exercises coupled with falls-related education and falls prevention tips.

Review your Medications


Polypharmacy is when you take multiple medications, usually 4 or more, and this
can increase your risk of falling. TAKE YOUR MEDICATION AS PRESCRIBED but go
over your medications, including over-the-counter and supplements, with your
pharmacist or your primary care doctor if you are experiencing side-effects
related to dizziness/light headedness. Ask your healthcare provider if all your
medications are necessary and up-to-date.

Schedule an Eye Exam


Get your eyes checked regularly. The older we get, the more our bodies rely on
its visual input to make balance-related decisions. Our bodies rely on
information from our eyes for visual acuity, peripheral vision, depth perception,
determine incoming/moving objects, and even perceiving changes to surface
textures.
Blog post by Damaris Marques PT DPT.

About Damaris Marques PT DPT
Damaris
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!
References
3. Verma SK, Willetts
JL, Corns HL, Marucci-Wellman HR, Lombardi DA, Courtney TK. Falls and
Fall-Related Injuries among Community-Dwelling Adults in the United
States. PLoS One. 2016;11(3):e0150939. Published 2016 Mar 15.
doi:10.1371/journal.pone.0150939

Falls Prevention Awareness Day

There seems to be a day for everything on the calendar! National
Hot Dog Day was July 19th, October 4th is Random Acts of Poetry Day, October 9th is National Fire Prevention Day and September 22nd is Falls Prevention
Awareness Day!  

Some are more important
than others.  Preventing falls should be
high on the list.  There are some
alarming statistics related to falling:

  • One in four Americans 65 and older fall each year,
  • Annually 37.3 million
    falls require hospitalization,
  • And an estimated annual cost of $67.7 billion
    due to fall injuries by 2020.

Fortunately one of the best strategies for preventing falls is
exercise.  

A simple but highly effective
exercise to maintain or improve balance only requires a chair.  At the surface the sit to stand exercise
seems very basic and possibly easy for some (until you do multiple repetitions
in a set).

Begin sitting upright with your feet flat on the ground underneath
your knees. Move your shoulders and head over your toes, bring your knees
forward, and allow your hips to come of the chair, then push down equally into
both feet to stand up. Sit back down and repeat.

Tip: Make sure to keep your weight evenly distributed between both
legs, and try to keep your back straight throughout the exercise. Do not lock
out your knees once you are standing. 

What makes this exercise one of the top choices for improving
balance and preventing falls, to start it is functional.  Think about how many times you have to get up
and down from a chair throughout your day. 
Often standing up from a chair people feel unsteady and need to take a
moment to ready themselves before walking. 
Practicing this exercise will not only improve your leg strength which
will make the act of getting up and down easier but it will also give you
confidence that once you are standing you will be able to move.   The sit to stand exercise requires minimal
equipment, all you need is a chair! It can be executed in a safe manner and
modifications can be made to make it more or less challenging. The use of arm
rests on a chair to assist in standing is one modification that can be used to
make the exercise easier.  If you have
difficulty with your balance once you are standing try placing your chair near
a counter so you have support in front of you once you are on your feet.
Start with trying to build your repetitions gradually up to a set
of 10.  Once you are able to achieve this
goal you can add multiple sets throughout your day.  One simple way to sneak in some extra reps is
to stand up and sit down twice when getting out of a chair! 

Blog
post by Eric Chandler.

Balance & Stability Training for Golfers

Balance is the ability to maintain
center of gravity when external forces are placed on it. 
Stability is the ability of any system
to remain unchanged or aligned in the presence of change or outside forces. 
In golf one
must have good balance to maintain posture while moving through the golf swing
and remain stable on uneven surfaces or even in windy situations.  The golf swing is a complex movement pattern
combining mobility and stability.  It
requires the ankles, hips and spine to be mobile while your feet, knees and
pelvis must be stable.  You can create
stability by combining balance, strength, and muscle endurance. 
As a
Certified Burdenko Method instructor, we learn the six essential qualities of
life and sport are balance, coordination, flexibility, endurance, speed and
strength.  We must start at the bottom of
the pyramid and master balance, coordination and flexibility before moving on
to developing endurance, speed and strength. 
While many people feel that balance and stability training is more
appropriate for a senior exercise program, it is very important to work on
balance to maintain postural alignment and control while developing power in
younger athletes.
Why is balance so important in golf?
Just like
Burdenko, balance is the first fundamental in golf.  You must maintain posture throughout your
swing while at the same time generating speed/power and stretching/contracting
adjacent segments.  You a need to be able
to load on the back leg before transitioning into the downswing.  Better balance means better control of the
club which means better accuracy.  Maintaining
balance and posture throughout the entire swing will also help with
consistency.  Isn’t that what we all
strive for?
You must also
consider the surfaces you are playing on. 
Golf courses are typically not flat! 
You may be hitting on a hill, one foot in a bunker, or even strange foot
positions to avoid trees or other obstacles. 
It’s important to stay on your feet and practicing your balance can
help.
How do you test balance?
We test
balance with TPI’s Single Leg Balance Test. 
According to TPI, “It highlights any ankle mobility or proprioceptive
imbalance from left to right as well as overall stability in the core.”
Do not attempt
this test without a Certified TPI Professional. 
The Single Leg Balance Test begins by standing with your arms by your
sides.  Lift one leg to 90 degrees so
that your thigh is parallel to the ground. 
When you’re stable and feel balanced, close your eyes.  How long can you maintain balance?  Any movement or repositioning of the leg/foot
would be considered a loss of balance.  

The PGA Tour standard is at least 25 seconds on each foot with your eyes
closed.
What can I do to improve
my balance?
There
are a variety of exercises you can do to improve your balance.  Balance starts to decline when we reach a
certain age so it’s important to keep working on your balance every day.
Here are 3 balance
exercises to try:

1.  Half Roll Tandem Stance

-Begin by standing with both feet on a
half roll with one foot in front of the other.
-Maintain balance as long as you can
then repeat with the leg in front.
-You can also challenge yourself by
closing your eyes.

2.  Half Roll Leg Swings

-Begin by standing with one foot on a
half roll.
-Swing your leg forwards and
backwards.
-Keep your back straight and add in
your arms swinging opposite arm/leg.
-You can also challenge yourself by
closing your eyes.

3.  Single Leg Stance with Torso Turns

-Begin in golf posture.
-Cross your arms and lift one leg off
the ground.
-Practice maintaining balance and
lower body stability while rotating your torso side to side. Remember: slow and
controlled!

Blog
post by Jen Skiba.

Easy Exercises for Better Balance

It’s
that time of year where we start walking in a winter wonderland. This winter
wonderland is great for the holiday season, but with
winter also comes snow and ice. Losing your balance in these conditions can
lead to slipping and falling and possible injuries. Luckily, there are
exercises you can do to help train your balance and avoid sliding around! Here
are a few:

Stand
on One Foot

Stand
near the wall, a rail, or the back of a chair. Staying tall, stand on one leg.
Start with 20 second intervals and work your way up. You can start with holding
on, but try to use only fingertips and eventually using no hands once you are
ready. For an added challenge, try standing with your eyes closed.


Tandem
Walk

Walk
heel to toe. Try not to look down at your feet!


Half Roll Exercises

Step Forward and Backward

This
can also be done while doing the tandem walk. Stand on the half roll with one
foot in the middle. Step forward, shifting your weight. Then step backward. Try
not to look down. This can be done close to a wall, but try to work your way to
not using your hands. Make sure you are focusing on shifting your weight!
Switch which foot is in the middle as well.


Squat
and Touch

Stand
on the half roll with one foot in the middle. Step forward and slowly squat
down. Try to touch your knee first, then stand back up. Once you feel
comfortable, try squatting down and touching your shin or the insole of your
foot. This can also be done stepping backward on the half roll.


Leg
Swing

Stand
with one foot in the middle of the half roll. Simultaneously swing the other
leg forward with the opposite arm (I.e. swing left leg with right arm). Then
swing the leg back, again coordinated with the opposite arm. Stand tall, leg
the swing come from the hip not the knee. Make sure to switch the leg you stand
on.


Blog post by Nikki Courtney.

Fighting Falls

Falls are a huge public health problem.  1 out of 3 older adults (age 65 or older) fall
every year.  Over 95% of hip fractures
are caused by falls.  The good news is most
falls can be prevented.  Follow these
guidelines.
Exercise:
  • Activities such as walking, water workouts and
    yoga can improve strength, balance, coordination and flexibility.
  • Wear
    proper footwear: properly fitted shoes with non skid soles.
  • Know your
    surroundings:      Wet leaves, black ice and
    uneven surfaces such as cobblestone walkways can be a fall hazard.      (BE AWARE!)

What can you do at home to prevent falls?
  • Remove
    electrical cords and phone cords from walk ways.
  • Secure
    loose rugs with double sided tape.
  • Install
    non slip mats in the shower.
  • Turn on
    lights before going up or down stairways.
  • Install a
    grab bar at the bathtub entrance.
  • Do not go
    up or down stairs in stocking feet.

BASIC EXERCISES: For improved balance
and posture the following exercises can be done using a folding chair. Stand
behind the chair holding on with both hands.  Start with a goal of performing 10 repetitions.  Stop the exercise and see a physician if you feel any pain or discomfort.

Squats

Stand with legs shoulder width apart.  Bend knees as if you are sitting in a chair until knees line up with toes and return to start position.

Knee Raises

Stand up straight and alternately bring one knee up to a 90 degree angle.  Return to start position and repeat
with opposite leg.

Heel Raises

Stand flat footed and raise up on toes.  Return to start position.

Hip
Abduction

Begin standing on both legs and slowly raise one leg out to side.

Leg Swings

Stand on one leg.  Swing other leg forward and backward.  Repeat with other leg.

In addition light weight training using
dumbbells can help improve overall body strength which can help you maintain a
correct posture. Overhead press, chest fly, bicep curls, triceps extensions are
some of the effective exercises.
In the recent Fighting Falls class
offered by Mashpee Fitness all four of the participants that took the Berg Balance
test before and after the program showed improvement in basic balance in
the areas of: stand from a sitting position, leaning forward on toes, picking
items up from the floor, standing with feet together, standing on one leg and
stepping up a simulated flight of stairs. 
Balance can be improved.  Are you
ready to start fighting falls?
Blog post
by Alan Harrison.