We know that exercise is good for our bodies and brains, and yet, for most of us, it’s still hard to strap on those running shoes and get going.
But I read a recent study that made me sit up and pay attention. I think it’s also going to serve as a healthy reminder on those days when the last thing I want to do is exercise.
Now the challenge in doing research on the effect of exercise habits is that there is so much that’s hard to control (think genetic makeup).
That’s where identical twins come in. Because they share the same genetic makeup, they can serve as each other’s control group.
Researchers led by Dr. Urho Kujala of the University of Jyvaskyla (Finland) identified ten male identical twin pairs who were in their early to mid-30s and who have had different exercise regimens over the past three years. One of the twins in each pair exercised regularly, while the other did not.
The twins selected for the study were those who had similar exercise patterns for more than 15 years, having only showed deviation during the last three years.
Researchers took extensive measurements involving metabolic health, body composition, and whole brain MRIs.
And in their brains, gray matter volumes in the subgyral and inferior frontal gyrus (areas associated with body movement, coordination, and executive function) were also larger among the active twins.
These findings are important for many reasons. For starters, they could have implications for the development of type 2 diabetes as well as mobility limitations later in life.
Now this was not a randomized study, so we can’t say that exercise was the sole factor in these results. But given that the test subjects shared the same DNA, and observed similar dietary and lifestyle factors while growing up, these findings certainly make a persuasive argument on those days when I’d rather just skip my exercise routine.
One thing to also note – the sample size was small. More research needs to be done.
But for me, this study suggests just how many changes can occur in the body and brain after even a short time of inactivity.
You can find the entire study in the March 2015 edition of the journal Medicine and Science in Sports and Exercise.
What has worked best to convince clients (or yourself) to exercise more? Please leave a comment below.
I’m 68 years old. I’ve read countless studies about the benefits of exercise for health, physical, mental, emotional health. What was most compelling was the research about cardio exercise and Alzheimer’s.
That got me to join a gym.
But what keeps me going to the gym on a regular basis is how great I FEEL when I work out. I feel younger, stronger, and have more energy. And when I notice my improvement I feel proud of myself! What’s more, people tell me I look great! It’s a win/win/win!!!
The Australian Broadcasting Commission’s Catalyst program on the effects of prolonged sitting has got me up from long hours at my desk to do more exercise. I exercised for years but had become sedentary since coupling a full-time job with part-time study. Current research on the effects of prolonged sitting has motivated me to return to my previous exercise regime.
The observations in twins are of great scienific importance of environment, habits in growth n development of humans, besides the dna similarity alone. I got fascinated reading the article Dr. Ruth.More issues related to their offsprings also likely to have twins may also be studied. I have seen such occurence.
Prof.ramesh c. Deka
Chair prof. Medical education & research, Amity university, Noida, UP India
1. Routine
2. Being aware, as I age, what is the alternative to ‘BEING WELL”!!
This study, other similar studies, I would say that there isn’t any doubt that exercise affects the brain for the good. Joann
I gave one client the “homework” to track his productivity, emotional state, and energy levels after a week where he took a 90 minute break in the middle of the day from his desk job (engineer – code writer) to exercise. I suggested an exercise regime that forced him to focus on his breathing and rhythm (he chose swimming.) He found that he almost doubled his daily output, and felt much less tired at the end of the day. It’s now been 2 months, and he’s also gotten a promotion at work.
This is just ONE example. Increase in emotional resilience, willpower, and productivity is unanimous with every client I have.
Boom! 🙂
I have personal experience with the power of exercise. About 8 months ago I was diagnosed with type 2 Diabetes. I was just over the 6.5 threshold being used these days. With the help of a Diabetes Nurse Educator I have been doing mild stretch type exercises. Together with shifting my meals and their content around avoiding processed foods with high fructose in them, eating more fresh fruits and vegetables (which I love anyway), 6 to 8 glasses of water a day and using My Fitness Pal to monitor Carbs, protein, fat, sugar, cholesterol, calories,sodium and fiber. Using this information I plan my meals more effectively: I have lost 14 lbs and maintained my weight between 144 and 145 which is more appropriate for my age and height. I feel so much better and look better also. As a result my testing numbers indicate that I have diabetes type 2 under control and todate do not need medication.
The overall health benefits, included of the brain, the prevention of certain diseases and the wonderful well-being. Thanks!
I love this! I have been an avid runner and workout person for most of my adult life. My body craves exercise. Some may say I am obsessive about it but I truly feel different if I don’t move my body in some way daily. In my work with my clients exercise is always something i recommend even if it is only 2-3 days a week. Everyone has to see the benefit of it to stay with it and find whatever moves them. Running walking, biking, hiking whatever. Our bodies are meant to move. Over mental and physical well being I feel, must include some form of physical activity most days of the week…. Thank you for this very important topic.
Yes, we human beings need to find healthy food and eat it, if we want to have a chance to live long and enjoy our lives to some degree or other.
Whose fooling who about taking care of your self and your young children? It’s simple to have healthy habits if you are willing to do it.
What’s in it for being obese and fooling your self.
Okay, Sir Winston Churchhill was obese, an alcoholic, and smoke cigars all day long while awake. He saved England and the USA during world war two. When ever he had the urge to get some exercise he would take a nap instead.
Go figure. Human Behavior What A Trip!
Wanting to protect the heLth of my brain and feeling naturally good post exercise. Yours, Kate
This was an interesting article! My identical triplets have, indeed, deviated in routine exercise. Two follow nearly the same fitness program, and one never exercises. She is not appearing identical as they age!
I teach courses called Owner’s Guide to the Brain, The Brain as a Team of Rivals, and From Multitasking to Mindfulness, and the two things I am evangelical about are exercise and meditation. That’s why I value your webinars and email so much. Personally, as a child I always had my nose in a book and didn’t enjoy most sports. But as an adult, my husband and I enjoyed hiking and cross-country skiing in wonderful places like New Zealand and New Hampshire. Since his death, I have been on several fun hiking or biking trips through Road’s Scholar. Daily walking in nature is a great way for me to catch up with a friend or meditate and reap the mental and physical benefits at the same time. So my advice is to find some physical activity you enjoy and incorporate it into your life regularly, either alone or with others. Then you’ll come to feel that something valuable is missing if you don’t do it.
Hi, for me the best thing about exercise is how alive it makes me feel. My energy levels have improved beyond words. Lots of different types of exercise not only keeps me motivated but also adds a fun dimension especially if you do it with others. Exercise I do outside is the best for me, walking long distances boosts your happiness too. I enjoy it so much now that I look forward to it, I can’t imagine not doing it, it’s addictive. Coupled with a huge diet change, it’s definately a lifestyle change which has so many benefits.
Dr. Ruth
Direct personal experience is very important. I grow up with little physical exercise. People would laugh at me as my body coordination was bad. I tried many types of exercises but none of them could last until I began to do QiGoing. It was an instant fit. My body gave me very strong signal that it liked it. I have been doing QiGoing for more than 3 years and everyday makes me feel I want to do it and learn more. My body is still full of pain but that pain does not bother me much. I can enjoy many things now and much happier. Recently I added Yoga to my exercise. I did Yoga before. But this time I can really enjoy doing it. Simei
Dr. Ruth,
Physical pain – I am committed to my exercise regime when I am recovering from an injury or surgery. My body reminds me that I must continue to do my physical therapy to become “whole” again. What is a good alternative for me is to be committed to a group or another person to do my exercising. I enjoy the fellowship and fun a group activity affords me. Be blessed, Joan