by Ram
When I Drive a Flower Bicycle, I Will Have a Good Future
by Yu Youhan
Choose whatever type of exercise suits you best and engage in it daily. Consider activities like walking, running, swimming, yoga, Pilates, Zumba, spinning or team sports (tennis, golf, soccer, etc.). Determine which activity or activities attract and keep you comfortable. Since the time the pandemic hit us, my daily exercise routine includes a 30 mins walk, 30 mins of yoga, 10 mins of breathing practice (pranayama) and 10 mins of stillness (dhyana). This exercise routine does not stress me out but leaves me in a pleasant state. Because I spend many hours sitting at a desk and working from home, I like to interrupt my sitting time as often as possible. I do this by moving or stretching for at least 10 minutes for every hour that I sit at the desk since I am aware of the consequences of prolonged inactivity.
Prolonged sitting and/or sedentary activities associated with lack of exercise are linked to numerous problems, including obesity, high blood pressure, osteoporosis, cardiovascular disease, and cancers, among others. Our ancestors naturally spent many hours outdoors, walking, hunting, and foraging for food. Physical exercise to them was just a part of daily living. Compare this to our modern world, where physical activity is considered an intervention, something we do to prevent the negative consequences that result from a sedentary lifestyle. Scientists warn that even if you fulfill the recommended guidelines for daily exercise but engage in prolonged sitting for 8-10 hours, it will offset any benefits that come from the daily exercise.
So, when I came across a research article about “exercise in a pill," I was filled with a strange mix of trepidation and calmness. The study Blood factors transfer beneficial effects of exercise on neurogenesis and cognition to the aged brain, which included both mice and people, found that exercise coaxes the liver to release a protein that strengthens the structure and function of brain. Furthermore, chemically upping the levels of this protein in out-of-shape elderly mice sharpens their brains and memories. I was fearful because if the studies hold up, it could provoke people to believe that exercise might someday be available in a capsule or syringe form—essentially “exercise in a pill,” which they could take conveniently and then avoid all forms of physical exercise.
For the study, researchers at UC San Francisco drew blood from young and elderly mice that were on an exercise regimen for six weeks. They then transfused the blood to two groups of elderly, sedentary mice. A third group of elderly, sedentary mice that received blood from non-exercising mice served as controls. The researchers noted that the elderly, sedentary recipient mice that received blood from the exercised mice performed better on cognitive tests, irrespective of whether their transfusions came from young or old runners compared to the elderly controls. They also showed neuronal sprouts in their brains’ memory centers. The results suggested that irrespective of the age of the animals, it was the donors’ activity that was more important. Using sophisticated biochemical techniques, the researchers identified and attributed the benefits to a liver protein that gets elevated after exercise. The researchers then used genetic engineering methods to amplify the release of this protein in the livers of old, inactive mice and showed that these old animals performed almost like young mice on tests of learning and memory and their brains were rich in neuronal cells. In short, the old mice gained the brain benefits of exercise without actually exercising.
To check if the result of the study would hold true in humans, the scientists drew blood from elderly people who habitually walked for exercise and examined the levels of this protein. Indeed, the people who exercised showed higher levels of this protein in their blood than those who did not exercise. The combined upshot of these findings seems to be that exercise stimulates the release of a liver protein which then somehow improves brain health. While there are several shortcomings to the study, the results do hold a promise of an exercise pill that could be given to people who are too frail or disabled to engage in any physical activity.
For anyone out there who simply does not like to exercise, I like to express caution regarding the implications of this study. The researchers did not test the effects of the protein on other tissues or organs. Thus, at the moment, it is impossible to know if the same synchronized-interwoven-complex processes that occur in the body and brain with exercises would occur similarly with an exercise pill that contains this protein. For someone that does not enjoy exercises, I would suggest engaging in some light physical activity that is appropriate for his or her age that offers variety. To benefit fully from exercise, get into the habit of engaging in endurance exercises along with strength and flexibility exercises. You do not need to accomplish this in a single workout. For example, you could begin your day with stretching, followed by an endurance activity. Later on, you could engage in some strength exercises. Or, you might choose to alternate activities throughout the week. Best of all, when you adopt a fitness mindset, you’ll begin finding ways to incorporate physical activity throughout your entire day. As for me, while the study results are thought provoking, I am unfolding my mat to begin the next round of yoga.
Check out Ram's book Good Living Practices, which is available as a paperback on Amazon, Barnes & Noble, Copperfield’s Books, and other online bookstores.
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