A few weeks ago, my friend Dave raised the issue of cognitive function, and his comment inspired me to write a post on the tactics I have tried to keep my brain working at peak performance.
Unfortunately, the more I wrote, the more I realized I had to say on the subject. As a result, I will write a series of posts. (Because I hate blog posts that drag on and on and on…)
First up: exercise.
Researchers are still exploring the exact mechanisms by which physical activity improves the brain’s health, along with questions like what kind, frequency and duration of exercise are most effective. A quick internet search will turn up a slew of hits, and many books (for example Dave Asprey’s Head Strong) also cover the topic. According to studies, physical activity boosts cognition, mood and even memory. These benefits could be from improved blood flow and oxygen to the brain; increased neurogenesis; enhanced mitochondrial function; more or different neurotransmitters to connect the neurons; other things we haven’t discovered yet (or I haven’t read about yet, which is more likely); or some combination of the above.
I am discussing exercise first because it has so many benefits beyond just mental capacity, such as increased stamina and heart health, the self-confidence boost that comes with sticking to a workout routine, and fitting into your favorite jeans you haven’t been able to wear in over a year. (Yes, really!) Plus, exercise can be cheap or even free. A brisk walk outdoors is free. (By the same token, exercise has the potential to suck up every spare dollar to have, so your mileage may vary! Speaking of which, does anyone want to buy a gently used elliptical machine?)
DISCLAIMER: I am not a certified fitness professional (although I did stay at a Holiday Inn Express once), and the workout routine described in this post is what works for ME. Please consult a medical professional before engaging in any new exercise, and consider speaking with a personal trainer for advice on the proper execution of these or any other exercises. No, YouTube videos do not count – which is why I have not included links below.
I first described my workout back in May, so miracle of miracles, I have stuck with it for over 6 months now! (I guess that is long enough to make it a habit.) I have tweaked my original routine slightly to ramp up the intensity without having to buy a heavier kettlebell (see previous note about how exercising can be expensive but doesn’t have to be!). My current kettlebell weighs in at 35 lbs, up from the 15 where I started way back when.
My workout, three days a week:
Hip flexor stretches – 30 seconds per hip
Kettlebell swings – 25 reps
Jump squats – 30 seconds (this is anywhere from 15 to 17 jumps for me, depending on my energy level)
Donkey kicks – 20 reps per leg
Planks – high plank, side planks, and reverse plank, each for 45 seconds
Kettlebell swings – 25 reps
Jump squats – 30 seconds (by now I am panting)
Exercise Ball Bridge – 20 reps
Cat vomit – 10 reps of 20 seconds each, with a 10 second rest in between (I often do “Cat-Cow” stretches during the rest period)
Kettlebell swings – 25 reps (at this point my form gets sloppy so I really concentrate on proper technique)
Jump squats – 30 seconds (then I collapse)
Myotatic crunch (on my exercise ball) – 10 reps, with a four-count hold at the top of the crunch
Yes, this workout still kicks my abs. (Haha.)
Best of all, it only takes about 30 minutes to complete. So even at my busiest, I have no excuse to skip it.
Now for the real question: does it improve my brain function?
And the truth is, I have no clue. I don’t know how to self-administer tests for mental sharpness, and even if I did, I have no “before” metrics for comparison. Maybe I need more cardio to really see the difference, or maybe I should exercise longer for a noticeable improvement. (Or less often but with greater intensity, according to Mr. Asprey’s book.)
However, I do know that I love the dopamine hit from setting and meeting my fitness goals three days a week … and from being able to wear those jeans again!