WEIGHT TRAINING HELPS PREVENT DEMENTIA

WEIGHT TRAINING HELPS PREVENT DEMENTIA

By CEO Robert Forster, PT

Every day we find scientific studies that prove what we at Phase IV have experienced in our clients; Exercise is the most powerful medicine! From childhood to old age, exercise has shown positive effects on physical and mental health.

Exercise has long been shown to prevent, and in some cases reverse, disease including many types of heart and vascular disease, diabetes, bowel disease, high blood pressure, osteoporosis, arthritis, obesity and even some types of cancer. By know almost everyone knows physical activity and exercise is crucial for a maintaining a well functioning body throughout life. In fact, most aspects of physical decline associated with aging are simply manifestations of disuse atrophy; use it or lose it is the operative concept as we age. However, a significant body of evidence of the positive effects of exercise and mental function is also now emerging. According to a new study, an exercise program that features resistance training can stimulate remarkable improvements in cognitive functioning of older individuals.

Researchers from Vancouver Coastal Health and The University of British Columbia recently published a study conducted over a six-month period. The randomized controlled trial consisted of 86 senior women with mild cognitive impairment. They compared resistance and aerobic training and their ability to improve executive cognitive functions necessary for independent living, such as attention, memory, problem solving, and decision making. The trial also assessed the effect of both types of exercise on associative memory performance and corresponding functional brain plasticity, said lead researcher Teresa Liu-Ambrose, Ph.D., lead researcher of the study, which was published in the April 23 issue of Archives of Internal Medicine. Both types of exercise were performed twice a week for six months. Participants were measured with a series of cognitive tests and brain plasticity was assessed using functional MRI. The results showed resistance training significantly improved executive cognitive functions, associative memory performance, and functional brain plasticity.

According to Liu-Ambrose “What our results show is that resistance training can indeed improve both your cognitive performance and your brain function.

“What is key is that the training will improve two processes that are highly sensitive to the effects of aging and neurodegeneration – executive function and associative memory – functions which are often impaired in early stages of Alzheimer’s disease.” This work builds on the same research team’s “Brain Power Study”, published in the January 2010 issue of Archives of Internal Medicine and July 2011 issue of Neurobiology of Aging.

Those findings demonstrated that 12 months of once or twice weekly progressive strength training improved executive cognitive function and functional brain plasticity in healthy women ages 65- to 75 years old and provided lasting benefits. Cognitive decline is a pressing global health care issue. Worldwide, one case of dementia is detected every seven seconds. Mild cognitive impairment is a well recognized risk factor leading into dementia. Regular strength training has always been an important component to healthy aging and prevention medicine. Many proven benefits have been previously noted, such as combating sarcopenia and osteoporosis, improving balance and mobility and now inhibiting the effects of mental degeneration.

With over thirty years of experience Phase IV offers exercise programs for people of all ages and abilities and which are always based on sound scientific research. Our programs have been shown to be safe and effective for 7 year olds and seventy year olds to increase strength of muscles, bones and the integrity of joints, while improving balance, coordination, and mobility and cognitive function. Learning proper strength training and flexibility technique is essential for injury prevention while following an intelligent training progression based on how athletes train, makes it is sustainable for life. Whether you are training for an athletic event or are looking to develop an active healthy lifestyle, Phase IV will teach you an approach to strength and flexibility exercise that will serve you for a lifetime!

After a careful review of your exercise experience and history of injury a head to toe structural exam performed by a Physical Therapist will illuminate the path to the right program for your needs. You will receive a personalized training program utilizing appropriate exercises to develop advanced levels of fitness and protection against the effects of aging. You can train with us, at your gym or even at home and with as little as two days of strength training per week you will see long lasting and sustainable results. Ask about our weight loss programs as well! (provide offer for free consult and contact info as well)

Source: The University of British Columbia

With over thirty years of experience PHASE IV offers exercise programs for people of all ages and abilities and which are always based on sound scientific research. Our programs have been shown to be safe and effective for 7 year olds and seventy year olds to increase strength of muscles, bones and the integrity of joints, while improving balance, coordination, mobility and cognitive function.

Learning proper strength training and flexibility technique is essential for injury prevention while following an intelligent training progression based on how athletes train, makes it is sustainable for life. Whether you are training for an athletic event or are looking to develop an active healthy lifestyle, PHASE IV will teach you an approach to strength and flexibility exercise that will serve you for a lifetime!