by Mary Calvagna, MS
There are many benefits to daily exercise, including better cardiovascular
status and increased energy levels. But can exercise also sharpen our minds? New
research is studying whether throwing on a pair of walking shoes can help when
donning a thinking cap.
The effects of aging on the brain
After the age of 65, at least 10% of all people start to experience some type of intellectual decline, ranging anywhere from mild forgetfulness to dementia. This decline increases to 50% for those older than 85. No one really knows what causes this cognitive deterioration. Many studies have tried to identify possible risk factors, but without much success. A recent study published in the Archives of Internal Medicine* looked at physical activity, or the lack there of, as a possible risk factor.
Studying walking and the mind
Almost 6,000 women over the age of 65 were included in the study. They were
given a test that measured cognitive ability at the onset of the study and again
6 to 8 years later. The women were asked about their physical activity,
including how much they walked on a daily basis and how many flights of stairs
they might climb in a day. The researchers then estimated how many calories each
woman typically burned in a week.
The women were divided into four groups based on the amount they walked. The
women who walked the most completed about 17 miles per week (averaging a little
under 2.5 miles a day). In contrast, the group of women who walked the least
averaged less than one mile per week.
When researchers compared the groups, they found that the women who walked the
most were least likely to experience cognitive decline. In fact, only 17% of the
women in the group who walked the most experienced cognitive decline, compared
with 24% of the women in the group who walked the least. The authors of the
study estimate that for every mile a woman walks per day, she can lower her odds
of cognitive decline by 13%.
Walking smartly and safely
Walking holds potential benefits for both the mind and the body. It is never
too early (or too late) to get started. But remember, safety first—protect
yourself when you walk. The following are some tips provided by the Houston
Police Department to help you do just that.
- Walk with confidence—show that you're aware and in control.
- To stay alert to your environment, do not wear a portable musical
listening device.
- When possible, avoid walking alone. Walk with a friend or in well-traveled
areas.
- Stay in well-lighted areas, away from alleys or wooded areas.
- Avoid shortcuts through parks, vacant lots, and other deserted places.
- If a driver stops to ask you directions, avoid getting near the car.
- If you feel you are being followed, go to the nearest business or
residence for help.
- Above all, be aware of the people around you. Whenever you are walking,
stay tuned in to your surroundings.
"A prospective study of physical activity and cognitive decline in elderly
women," by K Yaffe, et al. Archives of Internal Medicine, July 23, 2001, Volume
161, pp. 1703-1708.