Exercise Might Reverse Muscle Aging, New Research Suggests. 3 Exercises to Try by Super Age

 

Will your competent? doctor GUARANTEE  you can do these post stroke? NO? Then complete INCOMPETENCE!

Exercise Might Reverse Muscle Aging, New Research Suggests. 3 Exercises to Try

Neuroscientists recommend these 10 hobbies for brain health

 

Have your competent? doctor summarize this INTO AN EXACT PROTOCOL! You don't want to do it wrong and your doctor, IF COMPETENT AT ALL, should easily be able to do that. But you don't have a functioning stroke doctor, do you?

Neuroscientists recommend these 10 hobbies for brain health

Living a long and healthy life might be surprisingly impacted by your leisure activities. Finding the right hobbies to keep your brain sharp is something that doctors recommend for people of all ages. No matter what your interests are — getting outside, music, painting, socializing with others in your community — there's sure to be a brain-boosting hobby on this list that you'll want to try.

“Engaging in hobbies is one of the best ways to keep your brain healthy,” says Vonetta Dotson, PhD, chief of neuropsychology at Brigham & Women’s Hospital, author of Keep Your Wits About You: The Science of Brain Maintenance as You Age and founder and CEO of CerebroFit Integrated Brain Health. “Many hobbies, such as making art or playing music, challenge your mind, which strengthens the brain’s ability to adapt and build new connections.”

“Learning something new is stimulating and rewarding. Many studies have shown that novel, positive experiences promote the release of dopamine, which reinforces the actions involved in the positive experience,” says Margaret Rice, PhD, professor in the departments of neurosurgery and neuroscience at the NYU Grossman School of Medicine.

Here are the best hobbies for brain health, according to experts.

Aerobic Exercise

It’s probably no surprise that physical activity, such as brisk walking or hiking, tops the list of hobbies that are good for you. One recent review found that exercise improved cognitive function in the study participants in their 50s and older, regardless of their cognitive status. It doesn't matter what you choose: “The best exercise is the one you’ll do regularly,” says Rice.

Dancing

(The one thing I will not do because embarrassment. My left arm bounces, not a good look for my partner.)

Take a dance class alone or go dancing regularly with a partner, either way, dancing requires both physical and mental engagement, which supports neuroplasticity. While dancing ticks the box for aerobic exercise, it also often involves a social aspect, which is protective for brain health, says Dotson.

Music

(Live music Sunday and Tuesday night at bars; there will be no condemnation of my drinking. It improves my social connections which will prevent dementia)

Whether listening to music, singing, or learning to play a musical instrument, music has been shown to keep our brains nimble. Research hasn’t identified why music is so good for us, but one theory is that it engages multiple neural systems of the brain. In addition, if you’re learning a new instrument, for example, you’re challenging your brain to adapt, and novelty activates neuroplasticity, says Dotson.

Gardening

(Not going to occur, live in a condo.)

Whether you plant flowers, vegetables or herbs, gardening has been shown to be good for the brain. One study showed levels of brain nerve growth factors related to memory were significantly increased after gardening activity. Gardening also yields a sense of accomplishment, which is linked with better cognitive health, says Dotson.

Arts and Crafts

(Most of these are two-handed endeavors so impossible for me because of massive failures of my doctor and therapists!)

Creating something with your hands is another way to keep your brain healthy. Dotson notes that one study found that engaging in visual arts, such as coloring, doodling and free drawing, activated the medial prefrontal cortex. Participants found the activities relaxing and reporting improvements in creativity and problem-solving at the end of each art-making session.

Volunteering

(Not in my wheelhouse.)

Social interaction keeps the brain agile, and volunteering also allows us to feel a sense of connection and purpose, says Dotson. One study found that formal volunteering was associated with higher levels of cognitive functioning over time, especially working memory and processing.

Needlecraft

(Doctor failure, Two hands needed most of the time.)

Sewing, quilting, crocheting, knitting, lacemaking and embroidery are hobbies that can support brain health. Dotson highlights the findings of a recent review which noted that needlecraft has a positive effect on mental health and general well-being, including fostering social connection and providing a sense of purpose, achievement and satisfaction.

Reading

(Doctor failure, Physical books are hard to keep open one-handed and turn pages without dropping the book. eBooks are not the answer.)

One long-term study found that reading, especially in those who do it more than once a week, prevents long-term decline in cognitive function in older people. Reading keeps language centers activated, so choose whatever fascinates you, whether it’s mystery, fantasy, or historical fiction, says Rice.

Puzzles and Games

(Scrabble is frustrating when going up against someone who has memorized all the 2 and 3 letter words. Several online games I play daily; Best fiends, Bolts Off, JigLive.)

Research has found that your daily word puzzle aren’t just a way to waste time; they support brain health. “Word puzzles can help your language skills and strategic and flexible thinking,” says Rice. So, go ahead and enjoy your daily dose of Wordle, Scrabble or a word search.

Birdwatching

( I turn on the Merlin app which identifies bird sounds, very seldom do I see the birds.)

Besides supporting local wildlife, who knew birding could be good for you? Dotson points to a recent study that found that encounters with birdlife were associated with improvements in mental wellbeing, including in people with a diagnosis of depression. So, go ahead and feed the birds or bird watch in your own backyard to get a positive brain boost.

Scientists say if you're over 50, this hobby can improve your brain health

 You'll be extremely lucky if your doctor gets you recovered enough to do any of these.

Scientists say if you're over 50, this hobby can improve your brain health

1) Aerobic Exercise

(Since my doctor was a complete failure at getting me recovered this doesn't occur!)

It’s probably no surprise that physical activity, such as brisk walking or hiking, tops the list of hobbies that are good for you. One recent review found that exercise improved cognitive function in the study participants in their 50s and older, regardless of their cognitive status. It doesn't matter what you choose: “The best exercise is the one you’ll do regularly,” says Rice.

2) Dancing

(The one thing I will not do because embarrassment. My left arm bounces, not a good look for my partner.)

Take a dance class alone or go dancing regularly with a partner, either way, dancing requires both physical and mental engagement, which supports neuroplasticity. While dancing ticks the box for aerobic exercise, it also often involves a social aspect, which is protective for brain health, says Dotson.

3) Music

(Live music Sunday and Tuesday night at bars; there will be no condemnation of my drinking. It improves my social connections which will prevent dementia)

Whether listening to music, singing, or learning to play a musical instrument, music has been shown to keep our brains nimble. Research hasn’t identified why music is so good for us, but one theory is that it engages multiple neural systems of the brain. In addition, if you’re learning a new instrument, for example, you’re challenging your brain to adapt, and novelty activates neuroplasticity, says Dotson.

4) Gardening

(Not going to occur, live in a condo.)

Whether you plant flowers, vegetables or herbs, gardening has been shown to be good for the brain. One study showed levels of brain nerve growth factors related to memory were significantly increased after gardening activity. Gardening also yields a sense of accomplishment, which is linked with better cognitive health, says Dotson.

5) Arts and Crafts(Most of these are two-handed endeavors so impossible for me because of massive failures of my doctor and therapists!)

Creating something with your hands is another way to keep your brain healthy. Dotson notes that one study found that engaging in visual arts, such as coloring, doodling and free drawing, activated the medial prefrontal cortex. Participants found the activities relaxing and reporting improvements in creativity and problem-solving at the end of each art-making session.

6) Volunteering

(Not in my wheelhouse.)

Social interaction keeps the brain agile, and volunteering also allows us to feel a sense of connection and purpose, says Dotson. One study found that formal volunteering was associated with higher levels of cognitive functioning over time, especially working memory and processing.

7) Needlecraft

(Doctor failure, Two hands needed most of the time.)

Sewing, quilting, crocheting, knitting, lacemaking and embroidery are hobbies that can support brain health. Dotson highlights the findings of a recent review which noted that needlecraft has a positive effect on mental health and general well-being, including fostering social connection and providing a sense of purpose, achievement and satisfaction.

8) Reading

(Doctor failure, Physical books are hard to keep open one-handed and turn pages without dropping the book. eBooks are not the answer.)

One long-term study found that reading, especially in those who do it more than once a week, prevents long-term decline in cognitive function in older people. Reading keeps language centers activated, so choose whatever fascinates you, whether it’s mystery, fantasy, or historical fiction, says Rice.

9) Puzzles and Games

(Scrabble is frustrating when going up against someone who has memorized all the 2 and 3 letter words. Several online games I play daily; Best fiends, Bolts Off, JigLive.)

Research has found that your daily word puzzle aren’t just a way to waste time; they support brain health. “Word puzzles can help your language skills and strategic and flexible thinking,” says Rice. So, go ahead and enjoy your daily dose of Wordle, Scrabble or a word search.

10) Birdwatching

( I turn on the Merlin app which identifies bird sounds, very seldom do I see the birds.)

Besides supporting local wildlife, who knew birding could be good for you? Dotson points to a recent study that found that encounters with birdlife were associated with improvements in mental wellbeing, including in people with a diagnosis of depression. So, go ahead and feed the birds or bird watch in your own backyard to get a positive brain boost.

The exercise routine that turns brain 'measurably younger'

 Do you really think your doctor is competent enough to get you recovered enough to do this and at least recover some of your 5 lost years of brain cognition due to your stroke? I can almost guarantee that your  incompetent? doctor HAS NOTHING FOR 100% RECOVERY! Ask him/her and not politely!

The exercise routine that turns brain 'measurably younger'

Following a simple, guideline-based aerobic workout programme for a year could make the brain “measurably younger”, scientists claim in a new study.

Researchers found that regularly following the exercise regimen for a year led to participants’ brains appearing nearly a year younger on MRI scans.

Studies have previously shown that regular exercise plays a meaningful role in slowing ageing and keeping the mind sharp as one grows older.

In particular, a consistent aerobic workout routine has been proven to prevent the brain from ageing faster. Aerobic exercises have been linked to sharper thinking, stronger memory, and better overall well-being.

But structured long-term studies looking into measurable brain effects of such workouts have been limited, say researchers.

In a new study, scientists subjected 130 healthy adults(So your doctor needs to get further research going on stroke subjects! I bet your doctor will fail at that!) aged 26 to 58 to a 12-month intervention involving moderate-to-vigorous intensity aerobic exercise and measured changes to their brains via Magnetic Resonance Imaging (MRI) scans.

Participants in the exercise group attended two supervised 60-min sessions per week in a laboratory setting, along with at-home workouts to achieve 150  minutes of exercise per week.

They were guided to walk, jog, or run on a treadmill, as well as to record their use of aerobic exercise equipment such as bikes, elliptical machines, stair climbers, and rowers.

For the first six weeks, each participant was prescribed an exercise intensity that took them to 50 to 60 per cent of the maximum heart rate reserve (HRR), which is the difference between one’s maximum heart rate and resting heart rate.

The maximum heart rate is typically calculated using the formula of “220 – one’s age”, scientists explained.

“For the remainder of the intervention, participants increased their intensity to 60 to 75 per cent of HRR,” researchers wrote in the study published in the Journal of Sport and Health Science.

Participants’ fitness was estimated at the beginning and end of the 12-month study by measuring their peak oxygen uptake.

Brain ages of the participants were determined by estimating how old their brains appeared on MRI scans compared to their actual age.

Scientists found that the exercise group showed a measurable decrease in brain age after one year, while the control group experienced a slight increase.

“We found that a simple, guideline-based exercise programme can make the brain look measurably younger over just 12 months,” said Lu Wan, an author of the study from the AdventHealth Research Institute in the US.

“Studies like this offer hopeful guidance grounded in everyday habits,” Dr Wan said, adding that “even a one-year shift in brain age could matter over the course of decades”.

“From a lifespan perspective, nudging the brain in a younger direction in midlife could be very important,” said Kirk I. Erickson, another author of the study.

Researchers suspect exercise could be acting through additional mechanisms that haven’t been captured yet in studies.

Some subtle changes in brain structure, inflammation, vascular health, or other molecular factors due to routine exercise could be behind the slower ageing effects, they theorise.

They hope that larger studies conducted in the future with longer follow-up can determine whether exercise can reduce the risk of stroke, dementia, or other age-related brain diseases.

“If we can slow brain ageing before major problems appear, we may be able to delay or reduce the risk of later-life cognitive decline and dementia,” Dr Erickson said.

“Our findings support the idea that following current exercise guidelines – 150 minutes per week of moderate-to-vigorous aerobic activity – may help keep the brain biologically younger, even in midlife,” he added.

30 Minutes Of This Form Of Exercise Can Boost Your Brain Health by mindbodygreen

 Your competent? doctor did tell you all the benefits of BDNF and EXACT PROTOCOLS TO GET IT, right? Oh NO, failure on both points!

And your board of directors is so incompetent they don't have any method of measuring doctor competence!

• BDNF (203 posts to April 2011)

30 Minutes Of This Form Of Exercise Can Boost Your Brain Health

You might have a laundry list of things you can do to make your muscles stronger and your stomach feel better–drinking hot water in the morning, strength training, eating whole foods, taking an evening walk. However, it is easy to feel like your brain health is out of control. You might feel like names slipping your mind and a foggy feeling when you're staring at your laptop are inevitable as you get older.

But, you have more control over your brain health than you might think. A recent study found that aerobic exercise strengthens your brain1, in addition to your heart and muscles. It triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports your prefrontal cortex, the brain region responsible for attention, decision-making, and executive function. And the more participants worked out as the 12 weeks went on, the more their bodies produced BDNF in response to exercise.

What is BDNF, and why does it matter?

BDNF is essentially fertilizer for your brain cells. This protein supports the growth of new neurons, strengthens the connections between existing brain cells, and plays a key role in learning and memory.

BDNF is particularly important for your prefrontal cortex, the region responsible for executive functions like attention, decision-making, and impulse control. This protein also supports neuroplasticity, the foundation of learning, memory, and mental flexibility. Higher levels of BDNF better equip our brains to form new connections and adapt to new challenges.

BDNF levels naturally decline with age, but here's where exercise comes in.

The exercise-BDNF connection

When you engage in aerobic exercise, your body responds by ramping up BDNF production.

Previous studies have shown that 30-minute bouts of moderate-intensity walking significantly increased serum BDNF levels2 compared to prolonged sitting. Another showed that even a single session3 of high-intensity interval training (HIIT) was enough to elevate BDNF.

A new study published in Brain Research examined how the benefits of exercise on BDNF levels1 compound over time. 30 participants, with a baseline of little exercise, participated in a twelve week program consisting of six weeks of light cycling each day followed by six weeks of moderate-vigorous cycling each day. Researchers assessed VO2 max and BDNF levels before and after each of these six week blocks, in addition to conducting cognitive tests to measure changes in the prefrontal cortex.

The data showed that as participants improved their cardiovascular fitness, their BDNF response to exercise grew stronger. Even more compelling, higher BDNF levels correlated with changes in prefrontal cortex function during tasks requiring attention and inhibition.

In other words, the fitter these participants became, the more their brains benefitted from each workout.

How much exercise benefits your brain?

The research points to a surprisingly accessible threshold–just 30 minutes of moderate-to-vigorous aerobic exercise is enough to trigger BDNF release.

What counts as moderate-to-vigorous? Think:

• A brisk walk where you can talk on the phone, but not sing along with your headphones
• Cycling at a pace that gets your heart rate up
• A HIIT session with short bursts of intense effort
• Doing laps in a swimming pool

The most important part of this exercise is that it is something you enjoy and can do commit to on a routine basis. You need to consistently get your heart pumping to see these brain benefits.

The takeaway

This research offers a hopeful message for anyone concerned about keeping their mind sharp as they age. Regular aerobic exercise isn't just good for your heart—it's actively supporting your brain's ability to adapt, learn, and stay resilient.

By boosting BDNF through consistent movement, you're investing in your brain's neuroplasticity—its capacity to form new neural pathways and maintain cognitive function. Think of each workout as a deposit in your long-term brain health savings account.

And don't worry if you're thinking, "I should have started this years ago." Research suggests it's never too late to see benefits. Your brain remains capable of change at any age. So the next time you're feeling foggy or stuck, consider hitting the treadmill.

Aerobic and resistance training similarly enhance hippocampal BDNF expression in aged rats: implications for exercise induced neuroplasticity

Does your competent? doctor have the correct BDNF levels for stroke recovery? Oh, your doctor doesn't even know of the need? Let's see how long your doctor has been incompetent, well over a decade, WOW! And your doctor has no intention of ever becoming competent in stroke rehab?

BDNF (195 posts to April 2011)

 Aerobic and resistance training similarly enhance hippocampal BDNF expression in aged rats:implications for exercise induced neuroplasticity

Ricardo Corrêa Cunha1

Fabiano Salgueirosa1

Julio Cesar Bassan2

Marco André Cardoso3

Rossana Baggio Simeoni4

Luiz Cesar Guarita - Souza4

Julio Cesar Francisco5

Email

1 Universidade Positivo,

2 Postgraduate Program in Physical Education, Universidade Tecnológica Federal do Paraná,

3 Federal University of Technology – Paraná,

4 Pontifícia Universidade Católica do Paraná,

5 PostGraduate Program in Biomedical Engineering, Universidade Tecnológica Federal do Paraná

https://doi.org/10.21203/rs.3.rs-8752665/v1

This work is licensed under a CC BY 4.0 License

The molecular mechanisms underlying exercise-induced neuroplasticity remain incompletely understood, particularly regarding comparative effects of aerobic versus resistance training on hippocampal neurotrophic signaling in aging. Here we investigated the impact of these two exercise modalities on serum and hippocampal brain-derived neurotrophic factor (BDNF) expression in aged rats. Thirty male Wistar rats (23 months old) were randomly assigned to sedentary (SED), aerobic exercise (AEG), or resistance exercise (REG) groups (n = 10 each). AEG performed progressive treadmill running while REG completed weighted swimming (50–70% body weight), 5 days/week for 8 weeks. Both training protocols significantly reduced serum lactate and increased BDNF concentrations in serum and hippocampus relative to SED (p < 0.05), with no differences between AEG and REG. Densitometric analysis confirmed ~ 35–40% greater BDNF immunoreactivity in the dentate gyrus and CA1-CA3 regions of trained animals (p < 0.01). These findings demonstrate equivalent hippocampal neurotrophic adaptations to aerobic and resistance training in the aged brain, suggesting convergent activation of BDNF-mediated plasticity pathways regardless of exercise modality. Our results support the hypothesis that peripheral metabolic signals (e.g., lactate) and myokines converge on hippocampal BDNF/TrkB signaling during aging-targeted exercise interventions.