Aerobics May Improve Memory

Aerobics May Improve MemoryAerobics May Improve Memory.
I became interested in exercise and memory several years ago when my older students began to tell me that their memories seemed to improve after they took my class.
I was teaching mostly dance-exercise in those days. I started with simple steps and built up to a pretty complex routine.
There has to be a connection I thought, between the physical movement, making your brain learn this routine, and improved memory.
I’m no scientist but I was curious. So I started to break it down.
What I was having people do is learn short phrases of movement and then link them together. The cardio dance routine required them to move forward and back, side to side, remember specific steps; and stay in rhythm.
This was a real challenge for many of my students who had never done anything like this before. As they got more proficient, the class became a social gathering; because of this shared experience.
My students felt energized afterwards, not exhausted. They told me that besides getting a good body workout they were getting a memory workout as well. They said they could actually remember things better.
I wondered if there was science to support our anecdotal experience.
I contacted a couple of local Alzheimer’s specialists (there was no internet back then) and they told me – you’re probably right but there weren’t any specific studies on this more than 20 years ago.
Even now the research is not conclusive. But, technology in the last 15 years has allowed science to discover a lot more about the brain.
Vascular memory loss has been linked to heart disease and cardio fitness is a major factor in preventing and managing that issue. Aerobic exercise increases the amount of oxygen supplied to the brain improving mental function. Cardio fitness has been shown to reduce loss of brain cells in older adults.
A study of 1,449 older adults shows those who in middle age exercised vigorously enough to perspire and breathe hard for 20 to 30 minutes at least twice a week reduced their risk of later developing Alzheimer’s disease by about 60 percent.*
But cardio is just part of the equation.
Research published in the New England Journal of Medicine suggests that certain types of dance, particularly with routines to learn and remember, may help prevent age-onset memory loss and diseases like Alzheimer’s. “…. cognitive activity may stave off dementia by increasing a person’s “cognitive reserve.” **
And a study conducted at the Karolinska Institute in Stockholm, says activities that combined mental and social as well as physical stimulation offered the greatest protection against dementia***
Activity is the active word. Be physically active, mentally active and socially active, preferably all at once. Taking a Cardio Dance class or getting together with friends to do a Cardio Dance DVD is a good place to start. And to this day, when I start my cardio dance class I say,
“It’s time to workout our hearts and minds!”

*Rovio, Suvi; Kareholt, Ingemar; Helkala, Eeva-Liisa; Viitanen, Matti; Winblad, Bengt; Tuomilehto, Jaakko; Soininen, Hilkka; Nissinen, Aulikki; and Kivipelto, Miia. “Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease.” The Lancet Neurology; published online Oct. 4, 2005.
** Dr Joe Verghese, lead author of study conducted at Albert Einstein College of Medicine in New York, N Engl J Med, 2003; 348:2508-2516.
***Karp, Anita; Paillard-Borg, Stephanie; Wang, Hui-Xin; Silverstein, Merrill; Winblad, Bengt; and Fratiglioni, Laura. “Mental, Physical and Social Components in Common Leisure Activities in Old Age in Relation to Dementia: Findings from the Kungsholmen Project.” Presented at the Alzheimer’s Association 9th International Conference on Alzheimer’s Disease and Related Disorders, Philadelphia, Penn., July 17 – 22, 2004. Abstract published in Neurobiology of Aging, July 2004, Vol. 25, S2: p. S313.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761497/

Compared with the control group, the exercise group significantly improved in verbal fluency (p = 0.048), word list delayed recall (p = 0.038), word list recognition (p = 0.007), and total CERAD-K score (p = 0.037)

  • Metabolic syndrome (MS) is associated with an increased risk of cognitive impairment.
  • Aerobic exercise improves cognitive function in elderly people and contributes to the prevention of degenerative neurological disease and brain damage. Dance sport is a form of aerobic exercise that has the additional benefits of stimulating the emotions, promoting social interaction, and exposing subjects to acoustic stimulation and music.
  • In the present study, dance exercise for a 6-month period improved cognitive function in older adults with MS. In particular, positive effects were observed in verbal fluency, word list delayed recall, word list recognition, and the total CERAD-K score.
  • Our data suggest that the implementation of dance exercise programs may be an effective means of prevention and treatment of cognitive disorders.
  • http://journal.frontiersin.org/article/10.3389/fnagi.2013.00075/abstract

For more information on women health and fitness and in home exercise programs for women check out  www.mirabaiholland.com

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount  on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGEsnow-banner-2015-9638.pgTAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

 

 

 

Share

Golf Exercises Improve Your Game

Golf Exercises

Golf ExercisesThere are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

Golf Exercises

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

 

 

 

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf ExercisesGolf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Golf Exercise

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg


Golf Exercises: Oblique Twist

Golf Exercises

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf ExercisesGolf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

 

Golf Exercises: Wrist Curls
Golf ExercisesHold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf ExercisesGolf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

FabulousForever 7DVDsPUT FabFall at checkout and get 20% off. Good until 10/31/16

For more info on health and wellness programs please visit www.mirabaiholland.com

 

Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

 

Send your Moving Free® with Mirabai questions to askmirabai@movingfree.com

 

Share

Fight Upper Arm Flab

FIGHT UPPER ARM FLABFight Upper Arm Flab!

My inbox is trying to tell me something. I’ve gotten several versions of this question in the past week alone.
Q: I’m starting to feel that flabby arm anxiety again. Summer is here and I don’t want to face my sleeveless blouses with these 54 old arms a year flabbier than they were last year. Is there anything short of surgery for me to do to fight upper arm flab?
A: Sedentary women in general and women at a certain age in particularly are faced with this problem every Summer.  And it does get worst, as you get older.
In fact we can lose up to 40% of our muscle cells by the time we hit 70. This is called sarcopenia. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.
Here are two easy site-specific exercises that target those problem areas in your upper arm and fight upper arm flab.

Fight Upper Arm Flab: Two Exercises

Bicep Curl for the Front Arm:
FIGHT UPPER ARM FLABGrab a set up hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.

 

Triceps Extension for the Back of the Arm:
FIGHT UPPER ARM FLAB
You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.

Do these exercises every other day. You should expect some soreness. It’s common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4
weeks. You will be on your way to fight upper arm flab.

GET 20% OFF ALL MIRABAI HOLLAND DVD PRODUCTS UNTIL JULY 30, 2016.

PUT THIS CODE AT CHECKOUT: FABU2 VISIT www.mirabaiholland.com

GET STRONG, LIVE LONG!

 Follow Mirabai Holland: 

www.youtube.com/movingfreedvds

www.twitter.com/movingfree

www.facebook.com/movingfree

 

Enhanced by Zemanta
Share

Drinking Enough Water While Active Outdoors

drinking enough water

Drinking enough water should have been the first thing on my mind because I was shooting an exercise video on the beach in 90-degree heat. I got on a roll and forgot about the time. Less than an hour in I started to swoon. Not a good shot on a fitness video.  I realized immediately what had happened; I got so involved I forgot to drink water between takes. Dehydration causes so many summer exercise accidents because it creeps up on you just like it did me. So here’s my take on drinking enough water to keep yourself water safe in summer.

Drinking Enough Water

Our bodies are about 60 % water, and that water plays a role in just about every bodily function. We could go a month without food but we can only live a few days without water.

If you exercise outdoors, you may notice that as the weather gets hotter you have trouble keeping up your usual pace.  Actually your body is telling you to slow down and you need to listen!  Water helps to deliver oxygen to your muscles and prevents your cardiovascular system from becoming over-taxed.

It takes about 2 weeks to get used to exercising briskly in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few pointers to help you do that.

When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Then a cup of water every 15 minutes or so while you are exercising. Don’t wait till you’re thirsty. If you’re thirsty, you’re already dehydrated. Remember to bring that water bottle with you!

But you’re not done yet. You need to drink another 2 cups over a two-hour period after exercise.

Sounds like a lot of water. It’s not. It’s just making up for the water you lose when you exercise in the heat.

Give yourself a break. Try exercising if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.

Instead of keeping up your brisk pace for the whole workout, break it up.  Go at normal pace for a bit, do a short light interval and then pick up your speed again.

Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sports sunscreen.

 

TAKE CHARGE OF YOUR HEALTH!

Get 15% off of all Mirabai’s Products

Put Code: FIT4FALL CLICK HERE

For more info on health and wellness programs please visit www.mirabaiholland.com

 Follow Mirabai Holland, Certified Health Coach & Exercise Physiologist:

www.youtube.com/movingfreedvds

www.twitter.com/movingfree

www.facebook.com/movingfree

Share

Fashion Flash Women 40 plus Blog: Beauty, Fashion, Fitness

Fashion Flash Women 40 plus Blog

Today’s Fashion Flash women 40 plus blog is hosted by Deborah Boland, style expert from Fabulous After 40. She bring to us the best, up-to-date insights on beauty and fashion styles and trends.  Today’s Fashion Flash women 40 plus blog entries range from fabulous to practical beauty tips, fashion styles and fitness workouts. Check us out!

 

 

SWIM-WEBI’ve found so much solace from the heat  in swimming this summer. Fast or slow,  it’s a wonderful workout for body, mind and spirit. I’ve built up to 100 laps a day, over the last few weeks, enjoying every minute. If you have the opportunity to take a swim, try it out.

 

Meanwhile, if you need a little push to exercise, here is a new research study you might want to check out.

EXERCISE REDUCES STROKE RISK IN WOMEN OVER 45

A newly published study funded by The National Institutes of Health shows a 20% reduction in stroke risk for both women and men over 45 who exercised versus those did not. Men got the best results 4 times or more a week. While women reaped a similiar benefit exercising just 1-4 times a week.

aerobics-jump-a2426-cropped-t230.jpg“Getting your daily dose of cardio seems like a no brainer to me,” says women’s exercise program expert Mirabai Holland.

 

 

Here’s a link to an NIH article on the study “NIH-funded study suggests that moving more may lower stroke risk.”

 

 

 

 

 

 

 

 

Share

Fashion Flash: Beauty Wardrobe & Health For Women Over 40

FASHION FLASH BANNERThis week’s Fashion Flash host is Deb Chase from the No-Nonsense Beauty Blog. Anyone can say no-nonsense but Deb really walks the walk. Her research is through, sometimes trying stuff on herself, her insights are keen and her writing is pithy and straight up. Click in for the real deal on beauty, health and aging for women over 40.
While you’re at it, have a look at the latest summer ideas we Fashion Flashers have put together for you.

 

As for me, I’m on a project in Florida where it’s hot with a capital H! I’ve given up on trying to run or bike. I’ve taken my workouts to the pool where it’s cool.

SWIM-WEBI’m getting my cardio by swimming as fast as I can for 3 laps. Then doing 1 slow one.

I’ve built up to 60 laps now. Try it yourself. Remember to ease in, stop when you are tired and build up at your own pace. It’s a terrific workout to maintain health for women over 40.

 

 

 

 

Share

It’s Fashion Flash

Moving Free With Mirabai is pleased to be hosting Fashion Flash this week because we have such fabulous tips for you to look and feel your best this summer. They’re just a click away.

 


.

 

 

 

Enjoy the 4th of July with a Strawberry Kiss!  This pink cocktail delight has less calories and sugar than a strawberry daiquiri. It’s so refreshing and Menopause  Makeover approved

 

.

Looking for a great summer lipstick? Fab Over Forty’s series Summer Lip Look has a week long list of looks from Giorgio Armani, Sonia Kashuk, Lancome, Dior and Tom Ford.  Which one will you choose?

 

TV show House of Curves defies critics and promotes a positive body image for plus size women

 

 

Want a flawless complexion AND sun protection? Cindy from Prime Beauty introduces us to Avene High Protection Tinted Compact SPF50–your skin will love it and no sun damage! Your welcome.

 

There’s a new kind of dress in town and it’s a huge hit, especially with us gals over 40.  Style expert Deborah Boland from Fabulous After 40 shows us why women over 40 are loving high-low maxi dresses.

 

 

 

Deb of No-Nonsense Beauty Blog finds a low glycemic alternative for high glycemic  rice

 

Moving Free With MirabaiHolidays make we wax philosophic.And thinking about this independence day reminded me not only of our founding fathers and our present men and women in uniform, it also brought to mind another kind of independence.  I’m talking about independence into our old age. The kind that health and fitness can bring. Remember Fitness=Longevity.

So when you drink that toast to independence, add health to that toast and think of how you’re going to get back to exercising on the 5th of July.

We Fashion Flashers wish you a Joyous and Festive Independence Day. And as independent women, we all know how important that is!

 



Share

Fashion Flash Monday, June 24 by Mirabai Holland ©2013

Our Fashion Flash host today is Kari Solyntjes from FabOver40. Her well researched info and budget friendly tips help women solve their skin and beauty concerns while still looking and feeling fabulous. As for the rest of us, this week’s Fashion Flash is full of fitness, fashion, forward thinking, fab beauty tips and fun!  

Summer brings all sorts of great healthy treats. My fab rav is berries berries and more berries. On my yogurt, in my cereal, and alone. A healthy fabulous snack. Below is my post about all the health benefits. I’d love to hear about your own berry concoctions.

Here’s a Harvard study that says women who eat three or more servings of strawberries or blueberries a week can lower their risk of heart attack by 32 percent. The study also said grapes, eggplant and blackberries may work too. It’s those flavonoids again. The antioxidants you find in red wine, dark chocolate, green tea, apple skin, etc. Rule of thumb: The darker the color, the more flavonoid content. They slow down your aging clock and prevent disease by keeping free radicals from damaging cells in your body.

Free radicals are incomplete molecules looking for an electron so they can complete and stabilize themselves. Sounds like something you’d hear in therapy. They steal an electron from a neighboring molecule, turning it into a free radical and setting off a chain reaction. They contribute to the aging process and a wide range of diseases.

We form them naturally when we breathe and metabolize. Free radicals don’t wreak havoc with your body until you have too many of them. They can be formed by oxidative stress, like intense exercise, smoking and exposure to environmental toxins.

Enter the flavonoids. They give the free radicals one of their electrons and stop them in their tracks. They help prevent heart disease by stopping LDLs (bad cholesterol) from breaking down and forming plaque in your arteries.

Nowadays, you can get berries year round, and they are a perfect low-calorie food, alone, in yogurt, or sprinkled on your cereal. So let’s have a few servings of berries, some eggplant, a glass of cabernet and maybe a square of dark chocolate for dessert. Not such a major lifestyle change.

Since we are talking about prevention, how about stress?

A series of studies by Columbia University Medical Center says whether or not we perceive ourselves as stressed can be a measure of whether or not we’ll have a heart attack in the future. So from now on, I’m not going to perceive myself as stressed. Yeah. Good luck with that.

Seriously: My clients who exercise regularly, particularly aerobic exercise, tend to think of themselves as being more relaxed. And they are more relaxed. Aerobic exercise releases endorphins, the body’s natural tranquilizer, and they know they’re getting the heart benefits of all that cardio. To get the maximum benefit from cardio exercise, most people should build up to 45 or more minutes at 60 to 80 percent of your max heart rate. If you’re just starting out, you can ease in with a few minutes a day at a comfortable pace and add more as it gets too easy. But here’s the rub: Aerobic exercise, because it requires so much oxygen, is an oxidative stressor. It produces free radicals.

People who exercise once in a while or really hard only on the weekend are more at risk for producing harmful levels of free radicals. But studies have found that people who exercise regularly tend to adapt and produce enzymes that create antioxidants minimizing free radicals’ negative effect.

So here’s the formula: Eat berries, drink wine and get regular cardio so you don’t perceive yourself as stressed. It’s an eclectic concoction, but I think it’s tastier than one of those midnight vegetable smoothies. Don’t you?

For more info on fitness and wellness for women over 50 please visit www.mirabaiholland.com

 

 

Enhanced by Zemanta
Share

It’s Fashion Flash Monday June 17, by Mirabai Holland, ©2013

Today’s Fashion Flash host is Staness from www.menopausemakeover.com

She has created a 12-week plan to help women regain their equilibrium and take their lives as they go through pre and post menopause.

Also this week in Fashion Flash get the latest in beauty, health, fitness and fashion. Let us know your thoughts!

Take a water walk to help you stay cool while improving core strength and balance.

For more easy exercise videos and workouts for women over 50 visit www.mirabaiholland.com

 

 

 

 


Share

It’s Fashion Flash Monday, June 10th by Mirabai Holland ©2013

Our Fashion Flash host is Shawna Kaminski from femalefatlossoverforty  fitness expert who helps women over 40 lose weight and shape up. Her products are now available for download.

This week our brilliant Fashion Flashers have a terrific mix of essential information for you. Tune in and stay in touch!

Water jogging is one of my favorite summertime exercises to do. Easy on the joints as well as an effective aerobic program to build stamina and lose weight! Take a look.

For more info on Mirabai Holland Videos visit www.mirabaiholland.com

 

 

Enhanced by Zemanta
Share