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Study shows lifting weights just once a week helps keep your brain sharp

For older women, the type of exercise you do may be more important than how often you do it.

That’s the message of a surprising new study by Canadian researchers that found that women who started a once-a-week strength-training program were more likely to stick with it — and reap the physical and mental benefits — than those who started a twice-a-week program.

More importantly, older women who built muscle strength through biceps curls, leg lifts, squats and the like showed much greater improvement in mental focus and ability to make decisions and resolve conflicts than women who did only balance and toning exercises.

Published this month in theArchives of Internal Medicine, the study is a one-year follow-up of 155 women ages 65 to 75 who participated in an earlier strength-training exercise program in 2007-2008.

Weight training and the brain

The women in that program were randomly divided into once-weekly and twice-weekly regimens that used dumbbells, weight machines and free-form exercises like squats and lunges to build muscle strength. A control group performed twice-weekly balancing and toning exercises, but no weight lifting. At the end of the 12-month program, both the weight-training groups showed sharply improved mental focus. In the control group, mental function slightly declined.

A year later, researchers again tested the women to determine who had maintained their physical activity level as well as the mental boost they had gotten from exercising during the original program.

“We were very surprised to discover the group that sustained cognitive benefits was the once-weekly strength-training group rather than the twice-weekly training group,” says lead author Teresa Liu-Ambrose of the Centre for Hip Health and Mobility at Vancouver Coastal Health and the University of British Columbia.

Is once a week enough?

Although the twice-weekly group was exercising less a year later, the once-weekly group was still active and showed a 15 percent improvement on their mental skills test as compared with the balance-and-toning group, the researchers found.

Liu-Ambrose believes it’s because the once-weekly group found it easier than the twice-weekly group to maintain the same level of physical activity of the original study. “Those who start a once-weekly strength-training program are more likely to stick with it,” she says.

In other words, while exercising more often may ideally be better for you, ultimately the best exercise program is one that you actually will keep doing.

Source: AARP.org

Contact Pure Home Care Services at (586) 293-2457 today!  If you live in Macomb County or the surrounding area, we can help you care for your loved ones.

Over the last few decades, researchers have been fine-tuning a definitive “prescription” for healthy aging, defining the building blocks that combine to help us maintain the highest possible level of function and quality of life in our later years.

Immune System

A 2007 UCLA study demonstrated that loneliness decreases the efficiency of the immune system. The study’s author, Dr. Steven Cole, says, “The biological impact of social isolation reaches down into some of our most basic internal processes—the activity of our genes.” Several other studies also confirm that people with strong social connections exhibit stronger immunity against disease.

Blood Pressure

University of Chicago researchers released a study in 2006 showing that loneliness is linked to high blood pressure. Stress seems to be a key element of this connection. Author John Cacioppo points out that lonely individuals are less likely to approach stressful situations with “active coping and attempting to problem solve,” which leads to a hypertension-promoting passive reaction. For humans, discussing one’s problems with someone else is an instant stress buster.

Brain Health and Memory

People who are socially active may be less likely to develop cognitive impairment.  In a University of Chicago study, MRI scans confirmed the negative impact of loneliness on brain health. It is important to note that in these studies, the researchers were careful to rule out “reverse causation”—the possibility that study participants were less social because they had memory loss, and not the opposite.

Physical Activity

Physical activity is frequently called the number one ingredient for healthy aging, and numerous studies demonstrate that social connections lead to increased exercise. For instance, it is more fun to walk with someone. If it’s more fun, you are more likely to stick with it.

Depression

Depression is a common challenge of growing older. One of the most important and powerful ways to fight depression is to interact and engage with others.  Untreated, depression can cause a senior to withdraw from social engagement, but spending more time with others can help “jump start” recovery.

Pain

Chronic pain can have a major negative impact on quality of life. Maintaining social connection with others can be an important tool in decreasing the impact of pain. And people who are coping with chronic pain also report the positive effects of participating in support groups with others who are dealing with the same challenges.

Nutrition

Gerontologists have long known that social isolation is a big risk factor for malnutrition. Seniors who live alone often say that it is “just too much trouble” to fix a nutritious meal for one, and they may skip meals or get in the habit of snacking on junk food. This can lead to a serious weight loss—or in some cases, to obesity, when a lonely person turns to food for companionship.

Relationships

It may seem paradoxical, but socialization with a large number of people has been shown to have a positive impact on our primary relationships. Married couples who become too insular tend to expect their partner to meet all their emotional needs. In the same way, too much reliance on the parent/child bond can also be stressful for both, even when parents and children are the kinds who describe each other as “best friends.” Studies show that seniors who socialize not only with family members but also with their peers have better emotional, intellectual and physical health.

Contact Pure Home Care today…we’re here to assist Shelby Township and the surrounding area with all your home caregiving needs. Our number is (586) 293-2457.

Source:  Caringnews.com

Our understanding of brain health has grown by giant leaps over the past few decades. Sophisticated new imaging technologies allow researchers to observe the working of the brain in ways that would have seemed like science fiction only a few years ago. This research has yielded new insight into how our brains change with age. Professional in-home caregivers have tailored senior care services accordingly, with increased emphasis on enhancing brain health for seniors.

Here are ways in-home care professionals are helping senior clients take positive steps to maintain the best possible brain health:

Managing health conditions—New studies show that brain health is closely interrelated with heart health, diabetes, blood pressure, even dental health and hearing loss. So it’s more important than ever for seniors to follow their healthcare provider’s advice. In-home caregivers provide transportation to the doctor and other healthcare appointments, and help clients comply with care recommendations.

Encouraging physical activity—More and more studies show that exercise helps preserve healthy brain function. This year a National Institute on Aging study showed that moderate aerobic exercise can actually increase the size of the brain area associated with memory formation. No matter what their health condition, seniors should add more activity to their day. The presence of an in-home caregiver provides extra encouragement and confidence to help clients stick to the activity program their healthcare provider recommends.

Medication management—Prescription and non-prescription drugs help many seniors manage their health conditions. But overmedication and the side effects of some drugs can actually cloud the memory. Seniors should request that their healthcare provider or pharmacist review their prescriptions regularly. In-home caregivers help senior clients remember to take medications correctly and at the right time, and can transport clients to the pharmacy or pick up prescriptions. Caregivers are also alert to possible negative side-effects of drugs.

Providing “brain friendly” meals and snacks—We can choose foods that help protect our brains. The good news is, seniors who have been following a “heart smart” diet also benefit from the good-for-your-brain choices such as low-fat meats, fresh fruits and vegetables, and whole grains. In-home caregivers can plan meals that meet a senior’s nutritional and special diet requirements. They can do the grocery shopping and prepare delicious meals and healthy snacks.

Improving mental health—Geriatric mental health experts tell us that depression, stress and anxiety can cause harmful chemical changes in the brain. In-home caregivers help senior clients comply with their healthcare provider’s instructions for treating these conditions. Treatment might include medication, and a change in routine can be just as important. The caregiver’s presence and support reduces the feelings of loneliness and isolation that can lead to depression. Getting out of the house and spending more time with others provides a noticeable mood boost for most seniors.

Increasing mental stimulation—When it comes to brain health, “use it or lose it” isn’t just a cliché. Using our brains for mentally challenging activities encourages new connections between brain cells. You might say that the brain is like a muscle that can be strengthened! Watching TV and similar passive activities don’t offer the same benefits. In-home caregivers know how important it is to help clients seek out a variety of appropriate, mentally challenging activities. At home, they might enjoy a game of checkers, crafts, or listening to music. The caregiver can also provide transportation so clients can visit a garden, spend time with friends, or go to a museum.

Preventing falls—Did you know that seniors are at higher risk of brain injury, and that most of these injuries result from falls? Seniors and family caregivers should take steps to reduce the risk of falls.  An in-home caregiver can take senior clients to fall reduction classes; help “fall-proof” the home by removing clutter; and provide physical assistance when clients need help walking, getting dressed, or moving between bed and chair.

Shelby Township and the surrounding area…Want to see what Pure Home Care can do for you?  Call us today! Our number is (586) 293-2457.

Source:  Caringnews.com