Jonathan G. Hakun, Penn State

Exercise

Everyday physical activity, like going for a short walk or playing with the kids, may provide short-term benefits for cognitive health, equivalent to reversing four years of cognitive aging. That was a key finding for my colleagues and me in our new study, which was published in the journal Annals of Behavioral Medicine.

Prior to enrollment into a study of diet and dementia risk, we asked a diverse sample of 204 middle-aged adults to check in five times per day for a period of nine days, via a smartphone application.

Each check-in involved completing a brief survey that asked about their mood, dietary choices and whether they engaged in any physical activity in the roughly three and a half hours leading up to the survey. In addition, participants completed a few brief brain games – meaning performance-based cognitive assessments that lasted about one minute each – to assess mental speed and short-term memory.

My team found that performance on our measure of cognitive processing speed improved during check-ins when participants reported being physically active in the time leading up to the survey. While we didn’t see improvements in our measure of working memory, the time taken to complete the memory task mirrored what we saw for the measure of processing speed.

We observed these improvements in speed regardless of whether the activity was lighter intensity or moderate-to-vigorous intensity. This led us to conclude that movement, whether it took the form of intentional exercise or part of a daily routine, was the essential ingredient for achieving this benefit.

Why it matters

As a rule, we get slower, both physically and mentally, as we age. While research on exercise and living a healthy lifestyle has demonstrated the long-term cognitive and brain health benefits of remaining physically active, much of this work has focused on the moderate- to vigorous-intensity physical activity – or what most of us think of as exercise – recommended by the Physical Activity Guidelines for Americans.

Still, these guidelines and other experts recommend that adults move more and sit less.

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My colleagues and I are interested in understanding how moving more can improve our cognitive health or reduce our risk of dementia as we age, at what timescale these benefits show up, and what types of movement qualify. https://www.youtube.com/embed/lk3mrNqhn24?wmode=transparent&start=0 Exercise promotes blood circulation and the growth of neurons.

What still isn’t known

Our study relied on participants to report whether they had been physically active during the time between each check-in. Even though participants were provided training on how to think about the intensity levels, it’s possible that each participant had a slightly different perception of their activities.

For example, a participant may not have believed their recent walk actually qualified as a moderate-intensity activity. Physical activity monitors that can dissociate time and intensity might help future research unravel these associations more clearly.

What’s next

It isn’t yet clear whether these short-term benefits accumulate over time to result in long-term improvements in brain health and dementia risk reduction. Research efforts are underway by our team to better understand these associations over broader timescales.

My research involves data collection via smartphones and wearable devices to help us better understand how health-promoting behaviors and cognitive health interact as we age. This type of digital approach allows my team to pursue questions about how everyday behavior and experience influence cognition in daily life and represents a significant methodological advancement in the dementia risk and prevention research space.

Using these tools, we aim to better identify individuals at risk for negative cognitive outcomes and new targets for dementia prevention.

Jonathan G. Hakun, Assistant Professor of Neurology, Psychology, & Public Health Sciences, Penn State

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This article is republished from The Conversation under a Creative Commons license. Read the original article.

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

Anne Lusk, Boston University

Most senior citizens get around in their daily lives by driving, walking or using public buses and subways. But many people in their 60s and 70s could potentially be interested in other options, such as cycling. At a time when cycling is growing in the U.S. and the overall population is aging, seniors’ preferences for bike designs and bike networks are very relevant.

Older people may have concerns about riding a two-wheeled bike if they are afraid of falling – a risk that increases with age and causes many seniors to become less active. Many cities and communities are working to create safer bike networks, but these are designed for young, physically fit bikers, who are less afraid to bike near cars and don’t need an occasional bathroom break.

Some seniors live in assisted living complexes or memory care facilities that have roads, sidewalks and paths for residents pushing walkers. However, these complexes don’t usually have bike storage rooms, bike loops or safe bike pathways to local parks and stores.

I am a researcher in architecture – with a focus on environment and behavior – and a senior, and I have studied bikes and bike networks for over 43 years. In my latest project, I worked with Seth Gale, a behavioral neurologist; Linda Mazie, a health and wellness coach who works with seniors; and Heidi Savage, a fitness director who also works with seniors, to learn from older people what kinds of bicycles and bike networks would help them stay active and independent through cycling. https://www.youtube.com/embed/vrrzFnzYUXI?wmode=transparent&start=0 In the Netherlands, where many people of all ages routinely ride bikes, local officials take a tour with older riders to identify spots that seniors find particularly unsafe on their route.

We found that a majority of the seniors whom we surveyed and who test-rode three bikes preferred a three-wheeled adult tricycle or a two-seat model that lets riders sit side by side. For infrastructure, their key requirements included bike loops, separation from cars and nearby bathrooms.

Benefits of biking for seniors

Many older people in the U.S. don’t get enough physical activity for healthy aging. A 2016 study by the Centers for Disease Control and Prevention found that more than one-fourth of all adults over 50 did not engage in any physical activity outside of work. This share increased with age and was higher among people with chronic diseases such as cancer, diabetes and depression. Inactivity was significantly higher among women than men, and among Black and Hispanic seniors compared with white seniors.

Biking provides many health benefits, including cardiovascular exercise, stronger muscles, better coordination and lower stress levels. It also offers benefits that are particularly relevant for seniors. For example, one study found that cycling for at least one hour per week significantly improved older people’s balance, potentially making them less vulnerable to falls.

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There also are findings suggesting that exercise may help slow the progression of Alzheimer’s disease. For example, one study showed that when mice exercised on a wheel, their muscles produced irisin, a hormone that supports cognitive function. The irisin passed into their brain, improving memory and spatial awareness.

Senior-friendly bikes

For our study, we distributed surveys with pictures of senior-friendly bikes and questions about bike networks to 178 seniors in four senior communities in Massachusetts and New Hampshire. Participants ranked the pictures according to how well they liked the various bike designs and offered more comments while seeing the pictures on a large screen.

We also borrowed three senior-friendly bikes made by Van Raam, a Dutch company that designs bikes for a wide range of special needs. These models included:

• A three-wheeled bike for side-by-side riders who each have handlebars and who can pedal together while one steers.
• An adult tricycle with a back rest and low center of gravity.
• A two-wheeled bike with a low center bar that makes it easy to step through when getting on or off.

Fifty seniors at RiverWoods-Exeter, a senior living complex in New Hampshire, and Fox Hill Village, an independent living community for seniors in Westwood, Massachusetts, were invited to test-ride the three models and complete a survey about their experiences.

Designing bike networks for older riders

Based on photos, participants were most enthusiastic about the adult tricycle and also were interested in the two-seat three-wheeler. Adult tricycles are harder to pedal than bikes with two wheels, and rounding corners involves turning the handlebars without leaning, so these models have a learning curve. However, they offer stability, which clearly was important to the people in our study.

Among seniors who did test rides, the most popular model was the single-seat three-wheeled bike. Unlike a low recumbent bicycle, this bike’s seat is about as high as a chair, and unlike an adult tricycle, it has a back rest.

Participants’ second choice was the three-wheeled two-seater bike, which has seats with backs, arm rests and seat belts. Fewer participants were willing to test-ride the two-wheeled regular bike with a low center bar; those who tried it were already comfortable riding two-wheeled bikes.

Comments were enthusiastic, especially for the two-seater bike. Seniors wrote, “I like the social aspect and teamwork”; “I see this as an asset to our community”; and, simply, “Awesome!!!”

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Some noted that the two-seater could work for seniors who were caregivers for their spouses. One husband wrote, “This would be great to ride with my wife, who hasn’t ridden a bike for 50 years.”

In response to survey questions about the most important features of a senior-friendly bike network, participants said they wanted to be able to bike for 30 minutes at a stretch, ride twice a week and have a bathroom available.

For a network added to their assisted living complexes, they wanted a cycling loop on-site; a route to a destination outside the complex; a smooth, flat riding surface with grass shoulders; and picnic tables and water nearby. Participants felt that cars traveled too fast in their residential complexes, so they wanted to ride on separated paths rather than on existing roads.

Our findings echo other studies that have shown that senior cyclists want to ride in protected bike lanes or separate paved paths, rather than in street traffic. Because many seniors have limited vision, another feature that can make bike paths safer for them is light-colored demarcation strips at the edges of the path to help older riders avoid veering off the main cycle path, especially at night.

Pedaling ahead

Here are the key steps that I believe would be required to develop findings like ours into scalable bicycling programs for seniors in the U.S.

Some seniors might appreciate having classes to relearn how to ride a two-wheeled bike, or to ride with another person on a two-seater model. Assisted living complexes could install bike storage sheds and buy several senior-friendly bikes for residents to ride.

Protected bike lanes could be made more senior-friendly by building them level with the adjoining sidewalk, so that a third wheel could rest on the edge of the parallel sidewalk. Lanes optimized for senior riders would be continuous and have bicycle traffic signals, raised crosswalks and nearby public bathrooms with signs leading to them.

Routes could run from residential neighborhoods to destinations such as coffee shops, post offices, grocery and drugstores, and parks. Destinations could provide space to park and lock the bikes while riders shopped or had coffee.

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The U.S. has an aging population, and seniors’ health is an important concern for seniors themselves, their caregivers and taxpayers. There is strong evidence that increased bicycle use by seniors could help many people live healthier and more independent lives well into their golden years.

Anne Lusk, Lecturer in Urban Agriculture, Boston University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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OTTAWA, ON. /CNW/ – Altea Ottawa is thrilled to announce its doors are now open to the public! Located at 1660 Carling Avenue, this impressive 129,000-square-foot flagship club sets a new standard in fitness, wellness, and community spaces in the national capital region.

Altea Ottawa redefines the fitness experience by offering a wide variety of boutique fitness classes, 6 indoor pickleball courts and premium wellness amenities.

It offers an extensive range of premium fitness and wellness offerings, including a one-of-a-kind Hot Yoga Studio, a theatre-style Cycle Studio, a Boxing Studio, a Fusion Studio offering Barre and Mat Pilates, two LF3 Functional Strength & HIIT Training Studios, a Reformer Pilates Studio, a Signature Studio offering multiple high-energy Strength, Metcon and HIIT formats, as well as an exclusive Women’s Only Fitness Suite and a Recovery Lounge. The club will expand in Spring 2025 with the opening of a state-of-the-art Aquatic Centre featuring a 25-metre lap pool, luxury hot tub, and children’s pool.

Additional highlights of the new Altea Ottawa include:
– Over 350 classes offered weekly across 9 Boutique Fiùtness Studios
– An impressive six-court indoor Pickleball Club
– Supervised on-site childcare
– Smoothie bar and full-service Starbucks

“We’ve been blown away by the public’s interest in Altea. We are excited to offer a premium fitness and wellness experience that is unique and unmatched,” said Jeff York, CEO of Altea Active. “Ottawa residents are clearly ready to embrace our purpose-driven spaces that seamlessly blend fitness, wellness, and community.”

Thousands of people have already signed up as Founding Members, and nearly 200 part-time and full-time employees have been hired to join the team at Altea Ottawa.

“We’ve built a strong team that is eager to deliver on our promise of delivering the best premium fitness and wellness experiences” continued York. “Because of the club’s size, amenities and unique blend of personal training and boutique fitness classes, we are able to offer personal trainers and fitness instructors stable full-time employment in one facility doing what they love- helping people. This opportunity is truly unique and will benefit our members and team tremendously as we build a team of bought-in, passionate and hardworking individuals.”

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Altea Ottawa joins Altea’s portfolio of clubs across Canada, with existing locations in Winnipeg, Toronto, and Vancouver. Known for its commitment to creating welcoming and empowering spaces, Altea combines industry-leading fitness and wellness experiences with amenities that support social, family, and community well-being designed to drive value and convenience for Canadians.

For more information about Altea Ottawa and to join, visit http://www.alteaactive.com.

Related information:

• Altea Ottawa Announces Plans to Hire 200 Ahead of Launch for New Flagship Fitness and Wellness Club
• Premium fitness & wellness brand announces appointment of Jeff York as CEO of Altea

About Altea:

Founded by a team of fitness industry veterans, and quickly emerging as one of Canada’s premier health and wellness brands, Altea is changing the face of Canadian health and fitness by balancing the most important aspects of our lives – community, family, and mental, physical, and social well-being.

Altea currently features a state-of-the-art 80,000-square-foot facility in Winnipeg, Manitoba (opened November 2019), an 89,000-square-foot social wellness club in Toronto’s Liberty Village neighbourhood (opened March 2022), and a 43,000-square-foot location in Vancouver’s Mount Pleasant community (opened November 2023). In 2025, Altea is planning to open a new Avant by Altea location in Yorkville, featuring personalized results-driven concierge service and high-end amenities to all members. Visit alteaactive.com for more information.

SOURCE Altea Active

Get the latest updates and information on the rapidly growing sport of pickleball, specifically designed for the senior community aged 50+. Check out Sleeve’s Senior Pickleball Report on YouTube to stay informed and up-to-date with the ever-changing world of pickleball. Join the community and stay ahead of the game. https://stmdailynews.com/sleeves-senior-pickleball-report/

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