DISCLAIMER! I should just get into the habit of starting any blog I write with “I am not a fancy doctor” .. just someone who has become really passionate about learning how to age successfully and help others do the same! Whatever I write about is my opinion based on … well, me and the things I read, feel and come up with in my head!
Not long ago my sister, who IS a doctor sent me an article titled, “Sitting All Day Increases Dementia Risk (ok here’s the kicker) Even If You Exercise”. I quickly clicked and started reading, what grabbed my attention was the “even if you exercise” part of the headline.
You can read the article here . In a nut shell, it says that sitting over 10 hours daily is bad metabolically and mentally, (duh. I 1000% agree) and increases the risk of dementia by 8%. I stroked my chin and lifted my eyebrow when I read further that exercise and periodic bouts of movement during the day doesn’t help (mind you, at the end of the article she literally tells you to do just that). I ended the article feeling like I needed to share beyond just the scary title and beyond just the author’s advice to “sit less, move more.”
Inactive Body = Inactive Mind
Throughout my Senior Fitness and Brain Health Trainer certification studies, I learned the connections between movement and cognitive health. I think the correlation of less movement and higher risk comes from the BASIC idea that a sedentary person is more at risk for cognitive decline. But not simply due to inactivity. A sedentary person is more likely to eat poorly, less likely to participate in social activities and engage in …. sorry, but not sorry, “mind numbing” activities like binge watching tv or playing games on a computer. The non-stimulation of the brain and muscle leads to poor metabolic health, which leads to poor brain health.
Active body = Active Mind
We need to start defining the word “active” in relation to metabolic and muscle health beyond sitting or not sitting…beyond the 30 minute workout 1-2x a week. “Active” should encompass more things like social, outdoor and cognition building activities. You will never convince me that an older person who still may sit many hours of the day but is participating in a local band at the Senior Center, goes for walks with a friend and plays Rummy once or twice a week is just as at risk of Alzheimer's as someone who sits at home all day watching the news or weather channel, alone.
People who engage in a variety of “active” activities will find themselves with the energy to do things like wash their cars, go to plays, garden, day trips and any other spontaneous opportunities. They have the confidence to try new things and see new places. They trust their bodies and don’t even think twice about it.
So what if you sit for 10 hours some days a week…what are you doing in those other hours? How do you FEEL during those other hours?
How about some “activity math”....24 hours a day - 8 hours of sleep - 10 hours of sitting….that leaves you with SIX hours of amazing opportunity to fight the notion that Alzheimer’s and metabolic decline is coming for you.
Maximize your 6 hours
1. HIRE A PROFESSIONAL
Ok, plug for me….hire a Personal Trainer! …Ever better, hire one that specializes in Brain Health! ;) Committing to a MUSCLE HEALTH focused training plan 2-3x a week is THE best thing you can do for your body and brain health. See my blog here discussing the benefits.
2. GET ENGAGED
Find a local social club, class or group to join. Being around like minded people is inspiring and …. LESS LONELY. Make friends! Learn new things! Push yourself out of your comfort zone. Your BRAIN will nearly explode with all the newness!
3. GET OUTSIDE
I’ll save the benefits of sun (vitamin D) for another blog, but the simple act of being outside and moving your body is about as spiritually connected as you can get to mother earth and nature. Garden, walk in the woods or BETTER YET, go participate in a group sport with others! The brain CRAVES all the stimulation that being outdoors provides….light, fresh air and unstable terrain! Yes, unstable terrain can be beneficial as your body and mind become more engaged so you don’t fall on your bum!
The point is…. you may sit a lot. You may have a job and commute that you can’t control. But, what you CAN control is what you do with those remaining 6 hours. MAXIMIZE them to benefit you cognitively. Cognitive decline is no joke and sadly it is becoming more and more prevalent …. along with metabolic diseases. It is soooo easy and AWESOME to slow what many feel is inevitable…. And guess what comes with it….a more fulfilling, adventurous and HEALTHY life as you navigate these golden years!
Sara Lacharite is a Personal Trainer in central Maine, specializing in senior fitness and brain health training. Her passion lies in empowering pre- and current retirees to age adventurously with personalized fitness and wellness strategies, habit creation and emotional encouragement ... aiming to ensure their physical and mental wellbeing throughout their retirement journey! Visit her website to learn ways you can work with her locally or even virtually!
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