1. Brain Health, Mobility & Independence

2. The aging process and impact on Mobility
and Independence
Understanding current research and implications for Brain Health
Taking action to improve Brain Health,
Mobility and Independence

3. Importance of Mobility
Limitations impact up to 50% of adults 65 and older
Spiral of poor health
Linked with lower quality of life
Linked with higher rates of depression

4. Common Changes As We All Age
Muscle Mass, Strength and Power
Brain – Hippocampus
Bone Strength and Density
Flexibility
Proprioception – our body in relation to surroundings

5. Common Changes As We All Age
Metabolism & Digestive System
Vision
Vestibular System
Heart – Postural Hypotension

6. Common Conditions That Derail Us
Osteoporosis
Arthritis
Foot and Ankle problems

7. Common Conditions That Derail Us
Vestibular Disorders
Eye Disorders
Peripheral Neuropathy

8. QUESTIONS?

9. “Many of the health problems that come with aging could be avoided or lessened by following healthy habits throughout adulthood.”
Quote from: “Mobility and Independence”, Harvard Medical School, 2012

10. Body Systems Working Together
Muscles
More than 600 muscles
Sarcopenia
25% loss between ages 30 – 70
25% loss between ages

11. Body Systems Working Together
Sarcopenia
Major threat to independence
Declining muscle mass and strength
Some is inevitable
Lack of use

12. Body Systems Working Together
Our Brain
Size
Vasculature
Cognition

13. Body Systems Working Together
Our Brain
Shrinks as we age – starting in our late 20’s
Frontal Cortex – most affected
Vascular – cerebrovascular efficiency falls
Cognition – most widely seen is memory

14. Body Systems Working Together
Bones
Our body’s infrastructure
Development and maintenance
Nutrition
“Load bearing”

15. Body Systems Working Together
Bones
After 35 gradually lose density and shrink
Increased risk for fractures
Loss of strength and flexibility muscles, joints and tendons
Osteoporosis

16. Research – Brain Health
Early 2000’s: research focused more around protective factors such as a healthy diet, low alcohol consumption and mention exercise as beneficial. Focused more on reducing cardiovascular risk.
Most research focused on the benefits of aerobic exercise on the brain mainly due to not separating type of exercise.
Research for falls prevention exposed the benefits for the brain. (2008 Liu-Ambrose et al.)

17. Strong Body, Strong Mind
Study Overview – women 70 – 80 w/probably MCI
1) Resistance 2x weekly 2) Balance & Tone 2x weekly
The Resistance training group demonstrated a significant cognitive improvement. In particular they enjoyed, “improved selective attention/conflict resolution, associative and spatial memory, and regional patterns of functional brain plasticity.”
University of British Columbia conducted by Liu-Ambrose et al., published in the Archives of Internal Medicine, April, 2012

18. Resistance Training and Cognitive Health
October 2015 – Journal of the American Geriatric Society - Focused on 54 of the women in the previous Liu-Ambrose study. All had been found by MRI scans to have white matter lesions on their brains
After 12 months of 2x weekly resistance exercise the women had a significantly lower volume of white matter lesions.
“These findings suggest that resistance training has the potential to moderate disease course in the brain,” explained Dr. Theresa Liu- Ambrose.

19. Stronger Muscles for Improved Brain Function
Study Overview (SMART) – participants w/MCI,
1) Resistance training 2) Seated stretching, 3) Cognitive training 4) Placebo training
Only the Resistance training group demonstrated a measured improvement in brain function.
Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment: Outcomes of the study of metal and resistance training, Yorgi Mavros et al., Journal of the American Geriatrics Society, Oct. 24, 2016

20. Exercise Today for a Better Brain Tomorrow
Neurogenesis – Hippocampus - creation of new cells (neurons) from exercise
Neurons formed as a result of exercise have an easy time being used for different tasks
Neurons created as a result of mental tasks won’t assist in other tasks.
Bottom line: Exercise is of extreme importance and can jump-start neurogenesis – making you smarter!

21. Delaying or Stopping Aging in the Brain
“People increase their chances of brain impairment by not exercising.”
Yorgi Mavros et al., Journal of the American Geriatrics Society, Oct. 24, 2016
The best type of program is one that consists of both cardiovascular and resistance type exercise.

22. QUESTIONS?

23. Active and Capable Future
Promoting your health
Maintain a Healthy Weight
Eating a Nutrient Rich Diet
Protecting your Eyes and Ears
Build Your Sense of Balance

24. Active and Capable Future
Promoting your health
Care for Your Joints – knees, hips and ankles
Care for your Back and Posture
Maintain Muscle Strength and Power
Strengthening Core Muscles

25. Active and Capable Future
Promoting your brain health
39 Scientific brain benefits of exercise
Improve Executive Function
Increase your IQ
Increase your cognitive flexibility

26. Active and Capable Future
“The evidence is overwhelming -- people who exercise live longer on average than those who don't. According to dozens of studies, regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression.”
Web MD, Melinda Ratini, DO,

27. Active and Capable Future
Activity and Physical Activity (Exercise!)
Activity:
Movement that involves contraction of muscle
Physical Activity or Exercise:
Planned, purposeful activity to acquire physical fitness

28. Active and Capable Future
Components of an Exercise Program
Cardio-Respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility

29. Active and Capable Future
“Regular exercise provides a myriad of health benefits in older adults, including improvements in blood pressure, diabetes, lipid profile, osteoarthritis, osteoporosis, and neurocognitive function. Regular physical activity is also associated with decreased mortality and age- related morbidity in older adults. Despite this, up to 75 percent of older Americans are insufficiently active to achieve these health benefits.”
Quote from: Promoting and prescribing exercise for the elderly, Robert J. Nied, M.D., Michigan State University 2002

30. QUESTIONS?