Mind. Memory. Mood. Motivation. Meth. Reflections titles the last few weeks have had a common thread. The words not only begin with the letter “M,” but they all express our deeper understanding of the remarkable link of physical activity with mental and emotional health. A natural question emerges from that discussion: how much and what kind of physical activity is needed to reap the benefits we have been talking about? While science does not yet provide a definitive answer to that question, it can tell us in general terms what we can expect to gain from different levels of intensity.
Walking, and other low-intensity exercise generates a neuro-chemical environment conducive to patience, optimism, focus, and motivation. It triggers the production of serotonin and dopamine, and moderates the chemicals of unhealthy stress.
Jogging is considered moderate-intensity exercise. Moderate exertion generates microtears in the muscles, a mild stressor that then triggers the proliferation of capillaries, nerve cells, and neurological connections. Moderate exercise benefits the learning process and strengthens the immune system.
Running takes us to a higher level of intensity, simulating a full-blown state of emergency. It switches on human growth hormone, burns belly fat, adds muscle, and increases brain volume.
In Spark, Dr. Ratey recommends that we exercise aerobically at least 30-45 minutes per day, 5-6 days a week. He suggests that we spend the most time in low and moderate intensity zones, but that we periodically push the limits to gain the benefits of intense effort.
Everything we hear or read turns to exercise as the fountain of physical health. Spark, considers it the source of mental health and happiness as well. There are so many reasons to get up, get out, and get moving. There are also many obstacles to carving out time and energy from otherwise busy schedules. Establishing a regular program of activity doesn’t just “happen.”
Do you find it helps to schedule a class? Are you motivated by training for a target event? Do you draw energy from joining a group for companionship and accountability. Do you welcome workouts as an opportunity for solitude, reflection, and recharging? What works for you?
Until the next time, go well.
Pam
Sunday, January 30, 2011
Sunday, January 23, 2011
Movement, Meth, and Moderation
Shopping. Gambling. Facebook. Cookies. Meth. What do they have in common? In my life, addictive urges center on certain foods. Irrational, compulsive behavior also emerges when I check e-mail or Facebook every few minutes while doing something else on the computer. Even if the behavior is not life-threatening, it doesn’t feel good to spin out of control.
This week, we continue our sampling of insights from Spark by Dr. John Ratey, turning to “Addiction: the Biology of Self-Control.” In that chapter, we learn about the chemical and structural elements of addiction in the brain. Why is it so darned hard to stop a behavior that we know is bad for us, and that we don’t even enjoy all that much?
The answer comes back to our old friend dopamine (no wonder we call drugs “dope”). Dopamine functions in the reward center of the brain, reinforcing behaviors that trigger its release. First, it grabs our attention, then it imprints a behavioral pattern by “hard-wiring” the connection between stimulus and response. That wiring is the pathway in the brain that develops when nerve endings form synapses.The wiring is strengthened with every use. We are driving down the street, and our car turns into the Dairy Queen without our having the experience of making a decision.
Addictive behaviors bypass the rational part of the brain. They are automatic. They resist rational approaches to change; and the underlying brain structure persists, even after long periods of abstinence. Relapse is a familiar threat to drug addicts and dieters alike.
So, how does exercise work in this picture? Physical activity also triggers the release of dopamine. Dopamine acts on the reward center of the brain. The brain forms neural pathways that pull us toward taking a walk as they pull us toward eating a sweet. It doesn’t happen immediately (only a few drugs trigger addiction on the first try). But it does build. It becomes powerful. And it competes with other urges.
We know that exercise helps with weight loss. We know it burns off the calories we ingest. However, exercise also helps us control automatic eating. It is especially helpful as we gradually hard-wire the urge to be active, offsetting the pull toward unhealthy relapse.
What are your addictions? Would you like to confidently choose what you know is best for you long-term? If you knew of a miracle cure, would you make extra effort to seek it out? There is one. It takes commitment. It builds slowly over time. One day you realize you have a powerful new ally in the quest for health and happiness.
Until the next time, go well.
Pam
This week, we continue our sampling of insights from Spark by Dr. John Ratey, turning to “Addiction: the Biology of Self-Control.” In that chapter, we learn about the chemical and structural elements of addiction in the brain. Why is it so darned hard to stop a behavior that we know is bad for us, and that we don’t even enjoy all that much?
The answer comes back to our old friend dopamine (no wonder we call drugs “dope”). Dopamine functions in the reward center of the brain, reinforcing behaviors that trigger its release. First, it grabs our attention, then it imprints a behavioral pattern by “hard-wiring” the connection between stimulus and response. That wiring is the pathway in the brain that develops when nerve endings form synapses.The wiring is strengthened with every use. We are driving down the street, and our car turns into the Dairy Queen without our having the experience of making a decision.
Addictive behaviors bypass the rational part of the brain. They are automatic. They resist rational approaches to change; and the underlying brain structure persists, even after long periods of abstinence. Relapse is a familiar threat to drug addicts and dieters alike.
So, how does exercise work in this picture? Physical activity also triggers the release of dopamine. Dopamine acts on the reward center of the brain. The brain forms neural pathways that pull us toward taking a walk as they pull us toward eating a sweet. It doesn’t happen immediately (only a few drugs trigger addiction on the first try). But it does build. It becomes powerful. And it competes with other urges.
We know that exercise helps with weight loss. We know it burns off the calories we ingest. However, exercise also helps us control automatic eating. It is especially helpful as we gradually hard-wire the urge to be active, offsetting the pull toward unhealthy relapse.
What are your addictions? Would you like to confidently choose what you know is best for you long-term? If you knew of a miracle cure, would you make extra effort to seek it out? There is one. It takes commitment. It builds slowly over time. One day you realize you have a powerful new ally in the quest for health and happiness.
Until the next time, go well.
Pam
Sunday, January 16, 2011
Movement, Mind, and Memory
We evolved as hunters, always on the move, following the game. We wore down our prey by persistence, slowly and steadily covering the miles, wearing them down. As we moved, we learned. We learned where to find our prey, how they behaved, how to pursue and engage. Our highly developed brains compensated for weak and naked bodies. We developed tools, traps, and strategies. Always moving.
According to Dr. John Ratey in Spark, the connection between movement and memory is, for humans, inseparable. Dr. Ratey begins his book with the remarkable tale of a high school in Illinois, where students wear heart rate monitors and are challenged to push their physical limits during the day. They not only rank much lower than their peers in obesity, but their scores on tests of intellectual accomplishment are off the high end of the scale.
How many times a day do we make, or hear, a joke in reference to memory? We talk about "senior moments" (and everyone knows,it’s not about a discount). We are scared. As a generation, we are scared of dementia. It is tougher to face than heart disease and cancer combined. Losing our mind. Losing our selves. Before losing our lives.
Memory and learning rely on the ability of brain cells to build a path. “Where did I leave my keys?” “On the desk.” That simple sequence arises from nerves that connect the question and the answer in the brain. The maintenance and expansion of neural pathways requires a fine balance of neurotransmitters. Psycho-active drugs make a clumsy attempt to rectify imbalance; physical activity is designed by nature and does a better job.
According to Spark, Dr. Carl Cotman’s research on brain aging and dementia has demonstrated “a direct biological connection between movement and cognitive function.” Pictures of the brain after exercise show an increase in chemicals that stimulate the proliferation and connection of neurons in the learning center of the brain.
Last week we talked about the benefits of exercise for motivation, focus, and calm. This week we are examining the link between exercise, learning, and memory. Taken together, the complex interaction of movement and the mind makes a powerful case for getting off the couch and getting a move on. Maybe the next time it won’t take quite as long to find those keys.
What is your experience? Does this make sense? Do you want to learn more? Does your “senior moment” mean running into an age-mate, or does it mean that you forgot her name?
Until the next time, go well.
Pam
According to Dr. John Ratey in Spark, the connection between movement and memory is, for humans, inseparable. Dr. Ratey begins his book with the remarkable tale of a high school in Illinois, where students wear heart rate monitors and are challenged to push their physical limits during the day. They not only rank much lower than their peers in obesity, but their scores on tests of intellectual accomplishment are off the high end of the scale.
How many times a day do we make, or hear, a joke in reference to memory? We talk about "senior moments" (and everyone knows,it’s not about a discount). We are scared. As a generation, we are scared of dementia. It is tougher to face than heart disease and cancer combined. Losing our mind. Losing our selves. Before losing our lives.
Memory and learning rely on the ability of brain cells to build a path. “Where did I leave my keys?” “On the desk.” That simple sequence arises from nerves that connect the question and the answer in the brain. The maintenance and expansion of neural pathways requires a fine balance of neurotransmitters. Psycho-active drugs make a clumsy attempt to rectify imbalance; physical activity is designed by nature and does a better job.
According to Spark, Dr. Carl Cotman’s research on brain aging and dementia has demonstrated “a direct biological connection between movement and cognitive function.” Pictures of the brain after exercise show an increase in chemicals that stimulate the proliferation and connection of neurons in the learning center of the brain.
Last week we talked about the benefits of exercise for motivation, focus, and calm. This week we are examining the link between exercise, learning, and memory. Taken together, the complex interaction of movement and the mind makes a powerful case for getting off the couch and getting a move on. Maybe the next time it won’t take quite as long to find those keys.
What is your experience? Does this make sense? Do you want to learn more? Does your “senior moment” mean running into an age-mate, or does it mean that you forgot her name?
Until the next time, go well.
Pam
Sunday, January 9, 2011
Movement, Motivation, and Mood
We often find it challenging to maintain or re-start our physical activity programs this time of year. Mornings and evenings are dark; the days are cold. We are busy at work and at home, making up for time taken off during the holidays. Where do we find the inspiration to overcome a sedentary lifestyle and kick ourselves into motion?
I am currently looking for motivation in a book by John Ratey entitled Spark. Ratey makes a powerful case for the mental and emotional benefits of physical activity. Recent research shows that fitness is not just about the heart, blood sugar, and body mass index. It is about the mind. I plan to share some insights from Spark over the next few weeks. In doing so, I will only be scratching the surface: I want to inspire you to read it for yourself.
Let’s begin with stress. Stress is a complex response to a variety of stimuli. It can include fear (fleeing), anger (fighting), paralysis (freezing), or hyperactivity (flitting from one thing to another). Stress responses are designed by nature to deal with an immediate threat and to learn lessons for future reference. The whole complex of chemical and neurological reactions to challenge is intended to leave us stronger and more resilient. As philosopher Friedrich Nietzsche is credited with saying, “That which does not kill you makes you stronger.”
How can we tip the balance toward “stronger” and away from “dead”? The difference between stress that harms and stress that helps is the level of dopamine found in the brain. Dopamine is the key to focus, learning, and adaptation; it transforms stress from enemy into friend.
Dopamine, in turn, relies on a fine-tuned supply of the “emergency” hormone, epinephrine. With too little epinephrine, the dopamine supply is dormant (and we react passively). With too much of the hormone, dopamine shuts down (and we freeze, like a deer in the headlights).
Research shows that dopamine levels are stabilized by physical activity. The brain interprets increased muscular activity and heart rate as a sign that something’s up. In response, it produces the chemicals of arousal, focus, and learning. On the other hand, activity defuses the build-up of panic and aimless hyperactivity, achieving the balance that makes us effective.
Are you easily stressed? Does public speaking cause your mind to go blank? Do deadlines trigger a frenzy of aimless activity and procrastination? Try a brisk walk around the Mall or a spin on the stationary bike that’s rusting in the basement. Buy some traction devices for your boots, find a friend, and head into the snow. Vacuum. Shovel. Watch to see whether your brain likes the change. I’ll bet it does.
Let us know.
Until the next time, go well.
Pam
I am currently looking for motivation in a book by John Ratey entitled Spark. Ratey makes a powerful case for the mental and emotional benefits of physical activity. Recent research shows that fitness is not just about the heart, blood sugar, and body mass index. It is about the mind. I plan to share some insights from Spark over the next few weeks. In doing so, I will only be scratching the surface: I want to inspire you to read it for yourself.
Let’s begin with stress. Stress is a complex response to a variety of stimuli. It can include fear (fleeing), anger (fighting), paralysis (freezing), or hyperactivity (flitting from one thing to another). Stress responses are designed by nature to deal with an immediate threat and to learn lessons for future reference. The whole complex of chemical and neurological reactions to challenge is intended to leave us stronger and more resilient. As philosopher Friedrich Nietzsche is credited with saying, “That which does not kill you makes you stronger.”
How can we tip the balance toward “stronger” and away from “dead”? The difference between stress that harms and stress that helps is the level of dopamine found in the brain. Dopamine is the key to focus, learning, and adaptation; it transforms stress from enemy into friend.
Dopamine, in turn, relies on a fine-tuned supply of the “emergency” hormone, epinephrine. With too little epinephrine, the dopamine supply is dormant (and we react passively). With too much of the hormone, dopamine shuts down (and we freeze, like a deer in the headlights).
Research shows that dopamine levels are stabilized by physical activity. The brain interprets increased muscular activity and heart rate as a sign that something’s up. In response, it produces the chemicals of arousal, focus, and learning. On the other hand, activity defuses the build-up of panic and aimless hyperactivity, achieving the balance that makes us effective.
Are you easily stressed? Does public speaking cause your mind to go blank? Do deadlines trigger a frenzy of aimless activity and procrastination? Try a brisk walk around the Mall or a spin on the stationary bike that’s rusting in the basement. Buy some traction devices for your boots, find a friend, and head into the snow. Vacuum. Shovel. Watch to see whether your brain likes the change. I’ll bet it does.
Let us know.
Until the next time, go well.
Pam
Sunday, January 2, 2011
New Years Reflection: Winter Driving
Earlier this week, we cut our cabin stay a day short. It was not an easy decision, but the weather maps were ominous. A large green blob of moisture approached from the Pacific Coast. A surge of white and negative numbers descended from the Arctic Circle. They were converging on the highway home, the day we planned to travel.
In weighing the implications, my definition of a successful trip sharpened significantly. I wanted two things, and I wanted them very much: visibility and traction. The forecast of ground fog, blowing snow, and black ice was unsettling. We headed home. As we drove, I reflected on the importance of traction and visibility in life’s larger journey. “Where am I, and where am I going?” Those are good questions for the new year.
Visibility while driving allows us to see what’s coming and adjust. We can watch for signs pointing to our destination, move around a slow truck on the grade, and avoid an elk crossing the road. Visibility in life enables us to maintain keep our goals in view, working our way through challenges and around obstacles that arise en route.
Traction while driving gives us solid contact with the road. It enables us to accelerate confidently, to negotiate a winding route, to brake smoothly to a stop when needed. Traction in our lives gives us solid contact with our deepest values. It stabilizes our journey, holding us to the path while we navigate the adventures, the growth, and the setbacks of daily life.
In preparing a fresh start for this segment of life’s journey, consider the lessons of winter driving. Where are you going? Do you have a vision of success for the year ahead? Is that vision clear enough to see the signs and take the proper exit? Can you see the potholes, the curves, the “bridge-out” warnings up ahead? If so, the chances of arriving safely are greatly enhanced.
How are you tracking? Are you solidly grounded in values and beliefs as you move forward? Do you know what you want to keep and what you want to change in the way of lifestyle habits? Do you know why it is important that you do so? If so, you will be able to stay on course when the inevitable challenges come your way.
I look forward to the journey through 2011, whatever it brings. Thanks for joining me.
In weighing the implications, my definition of a successful trip sharpened significantly. I wanted two things, and I wanted them very much: visibility and traction. The forecast of ground fog, blowing snow, and black ice was unsettling. We headed home. As we drove, I reflected on the importance of traction and visibility in life’s larger journey. “Where am I, and where am I going?” Those are good questions for the new year.
Visibility while driving allows us to see what’s coming and adjust. We can watch for signs pointing to our destination, move around a slow truck on the grade, and avoid an elk crossing the road. Visibility in life enables us to maintain keep our goals in view, working our way through challenges and around obstacles that arise en route.
Traction while driving gives us solid contact with the road. It enables us to accelerate confidently, to negotiate a winding route, to brake smoothly to a stop when needed. Traction in our lives gives us solid contact with our deepest values. It stabilizes our journey, holding us to the path while we navigate the adventures, the growth, and the setbacks of daily life.
In preparing a fresh start for this segment of life’s journey, consider the lessons of winter driving. Where are you going? Do you have a vision of success for the year ahead? Is that vision clear enough to see the signs and take the proper exit? Can you see the potholes, the curves, the “bridge-out” warnings up ahead? If so, the chances of arriving safely are greatly enhanced.
How are you tracking? Are you solidly grounded in values and beliefs as you move forward? Do you know what you want to keep and what you want to change in the way of lifestyle habits? Do you know why it is important that you do so? If so, you will be able to stay on course when the inevitable challenges come your way.
I look forward to the journey through 2011, whatever it brings. Thanks for joining me.
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