I am in my mid-forties, and I have noticed over the last couple of years that my memory is not as strong as it used to be. Sometimes I have a more difficult time recalling names of people and places, facts and figures, and even words themselves as quickly as I used to recall them. This freaks me out, so I bought Dr. Sanjay Gupta’s book Keep Sharp: Build a Better Brain at Any Age. In the book, Dr. Gupta establishes:
Five Pillars of Brain Health:
Move — Discover — Relax — Nourish — Connect
In this post, I will discuss the first pillar: Move. Dr. Gupta argues that “physical exertion…has thus far been the only thing we’ve scientifically documented to improve brain and health function.” He continues, “Movement can increase your brainpower by helping to increase, repair, and maintain brain cells, and it makes you more productive and alert throughout the day.”
Over the last few weeks, I have been experimenting with movement’s effect on my brain function. On some weekdays, I do not exercise in the morning. On other weekdays I exercise on the elliptical machine shortly after getting out of bed. I exercise moderately on the machine. I use a mid-level setting on undulating course for thirty minutes. The exercise is enough to get my heart rate up and to break a sweat, but not so much that I wipe myself out for the day.
Results? 100% of the weekday mornings when I don’t exercise, I feel more tired and sluggish throughout the day. It’s almost as if I don’t feel completely awake. I am moodier and more likely to allow myself to be annoyed or distracted. 100% of the weekday mornings when I do the elliptical, I immediately have more energy as I start my workday. In fact, I find myself starting my workday earlier, after I exercise. I am clearheaded from the git-go and stay that way throughout the day. Also, I am less likely to allow externalities to disrupt my focus and my tranquility. As proof of my brain functioning better after exercising in the morning, I need only look at my production spreadsheets. On the days that I exercise, my work production is clearly and appreciably higher.
I am reminded of my post about Basketball Mornings. For a while, my son and I would play basketball each morning before the work and the school days began. I felt terrific after each of those sessions and always was energized for the day ahead. As winter set in and mornings became cold and dark, we stopped Basketball Mornings. For now, I will continue with my elliptical sessions. We’ll work in some Basketball Mornings when the time is right.
I suppose it’s a no brainer that appropriate exercise is good for the brain. Self-observation after some time spent breaking a sweat can clue us in to a link between our brain functionality and exercise. Nevertheless, it’s good to have a neurological expert such as Dr. Gupta explain some of the research behind the connection and provide recommendations. Overall he recommends a combination aerobic exercise and strength training each week. Sounds easy enough.
With Love,
P. Gustav Mueller, author of The Present.