The benefit of exercise on the brain; Best bet, train with a friend

In his new book "Spark," author John J. Ratey, M.D., explains emerging research indicating the positive effect that exercise has on brain health from depression to ADD to addiction to aggression to menopause to Alzheimer's. He was recently interviewed by the Los Angeles Times with this to say (excerpted):

In the '90s, we learned in a big study [by UC Irvine neuroscientist Carl Cotman] that exercise is one of the factors that delayed the onset of cognitive decline.

The more complicated the exercise, the more challenging it is. You're challenging the learning and focusing parts of your brain as well as doing the aerobics. It optimizes the brain to learn.

The ideal exercise plan would include both exercise that keeps you learning and [exercise that] keeps you moving -- and keeps the challenge up. Challenge is something that we should all be striving for. It's the key to a long and healthy life.

Even moving a little bit, such as walking very slowly, causes some increase in heart rate, and it does help. But volume and intensity are different. If you're going to do one, limit the volume and increase the intensity. . . . Intensity is important for the benefits to the brain. Most of the studies showing the benefit of exercise on depression were of people doing brisk walking. That might be at 65% to 75% of maximum heart rate. But that really is the level where you're just beginning to get a benefit.

The evidence on the benefits of exercise on cognitive decline really started the whole ball rolling. It has been studied so much. It certainly has a big impact, delaying cognitive decline by as much as seven to 10 years. It plays a huge role in maintaining and regaining cognitive function. The ideal prescription is to do the exercise with someone. A social event has a positive effect with exercise and learning.

Follow the Times link above for the complete interview or the link below to learn more about Ratey's book. Better yet go for a brisk walk with a friend and then read the interview and order the book. If you value brain health then get out and do something.

Amazon link: Spark: The Revolutionary New Science of Exercise and the Brain