fit your brain with physical activity · 2018-11-06 · fit your brain with physical activity is it...

Fit your brain with physical activity

Is it worth the sweat ?

Saïd Mekary, PhDAssistant Professor, School of Kinesiology

Director, Acadia Active AgingAcadia University

29th Provincial ConferenceCHAMPIONING CHANGE IN DEMENTIA CARE

OCTOBER 22ND & 23RD, 2018DARTMOUTH, NOVA SCOTIA

SCHOOL OF KINESIOLOGY

CENTRE OF LIFESTYLE STUDIESgrow exponentially

Physical



Activity

Cardiovascular Disease

Stroke

Blood Pressure

Diabetes Cancer Cognition

Mental Health

COPD

Cholesterol

Arthritis

Obesity

Asthma

Alzheimer



We Have Always "Needed" Physical Activity • Gatherers: 9-15 km/day

• Hunters ran another 20-50km/week(Lieberman et al., Nature 2004, 2010) (National Geographic, Dec 2010)



• Stationary Farmers > 8hrs / day of MVPA • <4 hrs / day sedentary

• Amish: 14-18,000 steps/day (low obesity 0-9%)(Bassett et al., MMSE 2004)

• Today in 3rd world countries, 50% of women

walk > 5 km each day for water

Evolution Teaches…



We are also programmed for pleasure and efficiency!!

The 15 leading causes of death in 2013 were:

1. Heart Disease 2. Malignant neoplasms (cancer) 3. Chronic lower respiratory diseases 4. Cerebrovascular diseases (stroke) 5. Accidents (unintentional injuries)

6. Alzheimer’s disease 7. Diabetes8. Nephritis, nephrotic syndrome and nephrosis (kidney disease) 9. Influenza and pneumonia 10. Intentional self-harm (suicide) 11. Septicemia 12. Chronic liver disease and cirrhosis

13. Essential hypertension and hypertensive renal disease 14. Parkinson’s disease 15. Pneumonitis due to solids and liquids

Leading Causes of Death in the U.S.



Occupational Metabolic Energy Expenditure

0.0

10.0

20.0

30.0

40.0

50.0

60.0

70.0

80.0

90.0

1960 1970 1980 1990 2000 2010

Year

%

Service Jobs

Goods Producing

Jobs

Agricultural

Jobs1,150

1,250

1,350

1,450

1,550

1960 1970 1980 1990 2000 2010

Year

Occu

pa

tio

n R

ela

ted

Da

ily E

ne

rgy E

xp

en

ditu

re (

ca

lori

es)

Men

Women

-140 daily

kcals

-120 daily

kcals

0

10

20

30

40

50

60

1960 1970 1980 1990 2000 2010

Year

% T

ota

l P

rivate

US

Jobs

Sedentary

(<2 METS)

Light

(2.0 to 2.9 METS)

Moderate

(≥3.0 METS)

Church TS et al. PLoS One 2011

We Do Have Guidelines…



…But Who Follows Them?Canadians reporting Mod-Vig PA = 52 %

Canadians actually attaining PA criteria Average >10 000 steps/day = 35%

> 150 min MVPA/week = 15%

30 min MVPA , 5 out of 7 days = 5%

Sedentary : 10h /day!!



Significance of Human Aging • People live longer now than ever before

• Fertility Rates have declined since (3.9 children/women 1957 1.7 children/women 2009)

• Seniors are now more numerous than children in Canada



Aging in Canada • Aging Population will increase from 4.2 to 4.9 million by 2036

• 20% of our population will be 65 or older in 2025

• Octogenarians will triple in 2050

In Nova Scotia

• By 2025, the proportion of seniors in NS will have reached 25 %

In the Annapolis Valley

• 46% of the population is aged 50 or older



We do not stop

exercising because

we grow old…

… we grow old

because we stop

exercising

Ruth Frith, AustraliaWorld Record > 100 yrs oldShot putWorld Masters Games – Sydney 20094,07 mètres Current WR: 22,63 m - Natalya Lisoyskava (RUS)

Ed Whitlock - CanadaWorld Record >70 yrs old

Marathon 2:54:48

Toronto -2004Average speed: 14,5 km/h

Current WR: 2:02: 57– Dennis Kimetto

Fauja Singh- EnglandWorld Record >100 yrs oldMarathon 8:25:28Toronto -2011Average speed: 11:59 /kmCurrent WR: 2:02: 57– Dennis Kimetto

Poor Diet, Lack of Exercise Impede Progress on Reducing Early Deaths



The Role of Physical Activity and Diet

…eating fruit and vegetables, exercising, and avoidingsmoking could lead to about 80% lower relative risk for myocardial infarction...



A portrait of cognitive aging A portrait of cognitive aging

Among lifestyle factors, there is the most evidence for physical activity to protect against the deleterious effects of age on cognition and mental health



Clinic Visit to

Identify High

Risk Older

Adults

Lumbar Puncture

Brain Imaging

Cognitive Assessment

Month 0 Month 6

Aerobic Training vs. Stretching Control

-1

-0.5

0

0.5

1

Stretch Aerobic

~ Change from Baseline ~

Areas of brain volume GROWTH in the aerobic exercise group

Aerobic Exercise Increases

Blood Flow in Regions

Compromised by Aging & AD

-5

-3

-1

1

3

5

7

9

-5

-3

-1

1

3

5

7

9

* means adjusted for

age, baseline BMI

0.01

0.09

0.03

0.02

0.01

0.009

Aerobic Exercise and Brain Function

in Older Adults

In healthy adults, brain

volume increased with 6

months of aerobic exercise

(blue=GM, orange=WM)

(Colcombe 2006)

In adults at increased risk for

Alzheimer’s dementia (mild cognitive

impairment), exercise increased

metabolic activity in regions that are

compromised in the earliest stages of

Alzheimer’s (Porto 2016)

Older Adults and Cognition



Exercise and Depression

(Lox et al., 2014)



N=15,216; self reported



In my practice, exercise is the first antidepressant that I would recommend

Dr. Beverly Cassidy

Acadia Active Aging Program





Old age is like everything else. To make a success of it, you need to start young Fred Astaire

Thank you very much !!



Dr. Said Mekary Acadia University , School of Kinesiology Director of Acadia Active Aging program Director of the Healthy Aging Laboratory

[email protected]

http://kinesiology.acadiau.ca/Active_Aging.html

mailto:[email protected]

fit your brain with physical activity · 2018-11-06 · fit your brain with physical activity is it...

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