On Pointe

Thinking of taking up a new kind of exercise? Try ballet.

Many of us think of ballet as a dance practiced by little girls on Sunday afternoons. But the truth is that ballet’s not just for little girls. Ballet offers many potential benefits to the aging body and mind.

Ballet requires balance. Balance is important as we age, helping to prevent falls. Aside from broken bones and infirmity, a fall can also exacerbate existing health conditions in the mature population, making recovery much more challenging. Balance has also been linked to longevity. A recent study showed that people between the ages of 51 and 75 who were unable to balance on one leg for ten seconds had an increased rate of mortality by almost 20 percent. Balance says a lot about a body’s overall ability to function and coordinate activity. It indicates a person’s fitness.

Ballet, with its many single leg positions, requires balance. While yoga and Pilates also focus on balance, ballet offers a wider variety of movements. Ballet provides cognitive benefits as well. Dancers must memorize sequences, which requires concentration and memory. Studies also show that people who dance a few times a week reduced their risk of dementia by 76 percent.

Brain Boost

Lately, some have questioned the benefits of exercise, wondering if it truly promotes brain health and boosts thinking and memory. But now two new studies suggest that regular exercise actually does improve brain health.

The first study examined DNA and cognition data of 350,000 people. Researchers found that those with a particular snippet of DNA were more likely to be physically active. They cross-checked this with the cognitive scores of the participants, in order to determine the interplay between exercise and cognition. They found that those participants with the particular snippet of DNA — those with the predisposition to exercise — scored higher on tests in thinking. But that was only if their exercise was at least moderate — think jogging as opposed to walking. This data was enough for researchers to conclude that the right kind of exercise sharpens minds.

The second study sheds some light as to why exercise keeps the brain healthy. In this study, researchers had 14 people pedal on an exercise bike at different speeds and intervals: 90 minutes of leisurely pedaling, 6 minutes of intense pedaling, and 20 seconds of rest. Researchers took blood samples before and after each session. They measured the levels of lactate, which is released during strenuous exercise and absorbed by the brain as fuel. They also measured BDNF levels. Brain-derived neurotrophic factor, or BDNF, is a protein in the brain that supports neuron survival and growth, and is often referred to as the brain’s Miracle Gro.

Past studies suggest the absorption of lactate is what jumpstarts the production of BDNF. Now when researchers studied the blood samples, they found that after 30 minutes of leisurely riding, lactic acid and BDNF both rose, but after the 6 minutes of intense pedaling, lactic acid and BDNF levels rose significantly.

These results suggest that any exercise is good, but vigorous exercise is better.

Is running bad for your knees?

Synovial fluid is a thick fluid that lubricates joints and reduces the friction between them. It can also provide information to doctors about joint and inflammatory diseases.  When the fluid is low, which can happen as we age, this may contribute to joint stiffness and osteoarthritis. Exercise encourages the circulation of synovial fluid and helps it function.

Running is good for cardiovascular health, but is widely believed to cause osteoarthritis — the deterioration of the cartilage between bones. This condition causes pain, stiffness, and even disability. However, according to recent studies, runners are not more likely to develop hip or knee osteoarthritis the longer, faster, or more frequently they run. Most doctors still see osteoarthritis as the result of wear and tear. They often compare people and cars — the more you use it, the more you’ll wear it out. The truth, as borne out by recent research, is different. Joints are a living part of the body, and running can actually benefit joint health, improve muscle function, and actually encourage the production of synovial fluid.

(Originally featured in Family First, Issue 918)