Exercise is free or cheap way to stay healthy
mentally and physically.
Exercise promotes neurogenesis.
Brain can grow 3% per year at any age if you walk 10 miles per day.
Human body designed to run, walk, in heat,
skin a solar panel
can sweat off heat while furry animals must sleep or rest in the heat or overheat.
Every organ system in the human body is modified for better long distance running.
Humans can chase down and spear any of the great herbivores, land animals.
Hairy animals overheat when humans can stay cool by sweat and run them down drop dead heat stroke.
Largest muscles in Humans is in the legs, butts.
Long sleek legs great for long distance running.
Quantity and quality of exercise.
Occasional bursts of high intensity releases HGH human growth hormone.
Exercise all day, every day.
I find walking indoors on a machine that measures everything
easier and safer than outdoors in the wilds.
Restroom, filtered water, filtered air, no dogs, cars.
spread newspaper on machine between Fox and CNN TV
Radio rocker switch between NPR and Rush Limbaugh.
Or use ipod
or read a book.
Can't do that outside well
but indoor not as aesthetic.
Honolulu the best I have found so far.
Great outdoors and indoor gyms too.
What is a "frame"?
"Do not get on a frame."
Fast walking is a good sign...
How Fast You Walk Tells Us How Quickly You Age
A fascinating study carried out with New Zealanders
how fast you walk at age 45 correlates with accelerated physical and biological aging
This is from what we call a longitudinal study
—spanned nearly 50 years!
how fast people are walking in midlife tells us a lot about how much the body and brain have aged over time.
following 904 individuals from New Zealand, tracked for more than 40 years beginning at age 3,
use a childhood assessment of cognitive function at age 3 to predict how fast an individual would be walking at age 45!
Poor neurocognitive function as early as age 3
and deteriorating cognitive function between the ages of 3 – 45 years,
correlated with slower midlife gait.
This suggests gait (walking) speed is not only an indicator of aging,
but also an indicator of lifelong brain health,
with possible origins in childhood nervous system deficits.
published online October 11 in JAMA Network Open.
At age 3, participants were assessed by a pediatric neurologist.
standardized tests of intelligence, receptive language, and motor skills
each child's emotional and behavioral capabilities were rated.
At ages 7, 9, and 11, they took the Wechsler Intelligence Scale for Children
At ages 26, 32, 38, and 45, physiologic health was assessed, including measurements of body mass index, blood pressure, cardiovascular and lung fitness, cholesterol, and other markers.
At age 45, gait speed was measured under three conditions: usual walking, maximum walking speed, and dual-task speed.
The Wechsler Adult Intelligence Scale-IV test and balance and strength tests were also administered and brain MRI was obtained.
Facial aging was also rated at age 45.
In other words, these individuals were studied pretty closely.
Average gait speeds at age 45 were
1.30 meters per second for usual gait,
1.99 m/sec for maximum gait, and
1.16 m/sec for dual-task gait (walking while doing something else).
Slower gait speed measured at age 45 was significantly associated with multiple physical indicators of accelerated aging,
including poor balance and visual-motor coordination,
and older facial appearance.
Slower gait speed was also associated with several biological indicators of accelerated aging,
including compromised brain integrity
(reduced brain volume and cortical thickness).
Now I need to remind you that "associated with" does not mean the same as "caused by"
(correlation is not causation, is the mantra!)
given the length and detail of the study, this is clearly telling us something important.
Unfortunately, the message is not a clear one of
"Walk fast and you'll slow down aging."
But such a recommendation is certainly consistent with the data obtained.
So I recommend you do it anyway.
In addition to walking speed predictions,
lower IQ in midlife and evidence of cognitive decline from childhood to adulthood was also significantly associated with slower gait at age 45.
adults who had had poor neurocognitive functioning at age 3 also had slower gait in midlife.
These findings "call for rethinking gait speed,
from a geriatric index of functional decline
to an index of the role of lifelong neurocognitive functioning in processes of aging,
walking speed is not just a measure of aging (it is) but also a pointer to lifelong neurological health.
walking speed should be expanded from just a test used in geriatric medicine (people over 65),
to a tool that is useful and makes solid predictions at any stage of life
gait speed should probably be used at all health check ups and medical assessments, at any stage of life.
grown ups and Boomers had better take this to heart.
Keep moving is the number one admonition to slow aging anyway.
Change your diet and settle down inflammation Think positive! fully mobile again,
just changing their diet and taking omega-3s.
The gait study was supported by grants from the National Institute on Aging
and from the UK Medical Research Council.
The authors have disclosed no relevant financial relationships.
hundreds of tips for slowing and preventing aging, get my super book:
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