LauraAbbott,MS,LMT

TraintheBrain MastersDegree,SportsMedicine
LicensedMassageTherapist
UndergraduatedegreeinExercise
Science
InstructorofKinesiology,Georgia
StateUniversity
ACECertifiedPersonalTrainer
GuestspeakeratAtlantaarea
massageschoolsandatthe
GeorgiaStateUniversityPhysical
Therapydepartment.
OwnerofPremierPerformance,
Atlanta,GA

HowtoGetYourCECertificates
ANewTheoryofAging
View the complete webinar
Make sure your printer is on
Log on to our website: www.exerciseetc.com Wenolongerbelievethat
Click on Administration cognitivedeclineisinevitable.
Click on Webinar on Demand Certificates Thereisabodyofresearch
Complete all required fields & click submit showingthatcognitioncanbe
Your CE certificate will appear on the screen; you maintainedthroughoutlifeif
may either save or print your certificate; even if you
do not have a working printer, make sure to thebrainischallenged
complete this form regularly.
Remember: The WebEx program records when you TraintheBrainprograms
log on and off; logging off early or fast forwarding
to the end of the meeting may result in denial of mayevenslowthe
your CEs. progressionofchronic
diseaseslikeAlzheimers.

LifeExpectancyintheUSA,2012
DefiningtheAgingProcess Source:CDC,2012
AccordingtotheAmericanSocietyofGerontologists
LifeExpectancyatBirth,2012
45 64:Middleage White White Hispanic Hispanic Black Black
65 74:Youngold Male Female Male Female Male Female
75 84:Old
78.2 83.4 75.8 80.6 69.6 76.5
85 94:Oldold
95+:Oldestold*
Remaining Life Expectancy at Age 65, 2012
White White Hispanic Hispanic Black Black
*Thefastestgrowingage Male Female Male Female Male Female
demographicinthecountry!
19.2 22.2 18.2 21.9 17.2 19.8

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 HowtoIntegrateThese
TraintheBrain?
Programs
Thepremisethatthebrainneedsresistance PersonalTrainingSessions
trainingandoverload,justlikeourskeletal
GroupFitnessClasses
musclesandthatregularmentalexercisewill
increaseperformance&cognition. SeniorBootCamps
Activepeoplegetthiseveryday:thanksto Openhouses
smartphones,computers,remembering Orientations
passwords,etcourbrainsgetadailyworkout.
Olderpeopleoftenaremorepassiveandless
SeniorCenters:
involved,andtheirbrainsliterallyatrophy. Assistedlivingcenters,YMCAsorJCCs

ApplyForaGrant
HowtoMarketthesePrograms
TheNationalCouncilonAgingandFederalAgency
onAgingdispersemoneytotheindividualstates.
Thedemandisthere;youjustneedtotap
Thestatesdoleoutthemoneytoindividual
intoit: counties.
Directmail Thecountiesdisperseitlocallytobothnotfor
Flyersinthecommunity profitandforprofitgroups.
Newspaperads Themoneycanbeusedforoutreach,advertising,
Communitynewsletters topaystaff,rentspace,etc.
Mediareleases StartyoursearchwithyourlocalDepartmentof
Wordofmouth ElderAffairs/SeniorServices.(Thenameofthe
agencyvariesfromstatetostate.)

WhyMixCognition Understanding
&BalancePrograms? Neuroplasticity
Manyseniorsare Thebrainchanges
justifiablyterrified throughoutlife
offallingand/or Neuroplasticity
referstoincreasesin
losingtheirmental neuralpathwaysdue
capacity,eitherof tochangesin
whichcanrobthem behavior,increasesin
ofindependence& stimulation,or
adaptationstothe
dignity. environment

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 Cerebrum:
MainPartsoftheBrain LargestPartoftheBrain
Responsibleforthinkingandvoluntarymovements
Cerebrum FrontalLobe
Cerebellum Socialbehaviors,longtermmemories
Temporal
BrainStem Shorttermmemories
Occipital
Vision&colorrelationships
Parietal
Processinginformation;dividedintotheleft&right
hemispheres

LeftBrainvs.RightBrain Hippocampus
Locatedintemporal
Leftisanalytical lobeofbrain
Rightiscreative Functions
Bothsideshave Memory(longand
languagefunctions short)
Spatialmemory
Separatedbycorpus
callosum,athick Hasacloseworking
bundleofnervesthat relationshipwith
allowscommunication cerebellum,soideal
fromonesidetothe areatostudy
other neuroplasticity

BrainStem
Cerebellum TheNerveCenteroftheBody
TheLittleBrain
Baseofthe Connectsthe
cerebrum spinalcordtothe
Responsiblefor restofthebrain
coordination, 10of12cranial
posture,finemotor
skillsandbalance
nervesbranch
frombrainstem
Importantformotor
learning

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 TheMiddleAgedBrain
TheOlderBrain
Untilrecentlyitwas
thoughtthebrain
stoppedgrowingafter Multitaskingbecomes
theageofabout30 difficult
Thereisaa growing Attentionwanes
bodyofresearchthat
pointsoutthatthe Decisionmaking&
brainkeepsdeveloping reasoningmaybe
wellintomiddleage significantlyimpaired
Andbeyondwithproper
stimuation Thesecanallbeimproved
withcardiofitness&
TheSecretLifeoftheGrownupBrain mentalstimulation
BarbaraStrauch,2010

CognitiveRetention: SeniorExerciseRecommendations
DoTraintheBrainProgramswork?
Itsallaboutbloodflow.
3000olderadults(averageageof74)who Brainis2%oftheadultbodyweightbut
participatedin12weekly,60minutetrainthe receives15%ofthebloodandconsumes20%
brainsessionsperformedbetterthanuntrained
oftheoxygen
counterparts5yearslater. HighdemandforATP
Highdemandforglucose
Reasoningskillsandprocessingspeedshowed Highdemandforoxygen
improvement10yearslater. 10secinterruption=lossofconsciousness
JournalofAmericanGeriatricsSociety, 12min=neuralimpairment
January13,2014 4min=braindamage

IncreaseBloodFlow,
ImproveCognition
Alwaysgetphysicianapprovalfirst!
Highintensityexerciseassociatedwithlowerratesof
depressionandcognitivedecline&betterhealth
Exercisetothepointofbreathlessness
Regular,moderateexercisealsohassignificanthealth
benefits
Exerciseuntilshortofbreath
Higherintensityexerciseimproveshormonalbalancetoo
WorldHealthOrganization,2012
HowExerciseImprovesCognition:
ThreeMoreStudies
Onestudyfoundthatnormallysedentaryolderadults
whowalkedatamoderatepacethreetimesaweek
forayearboostedthesizeofthebrainregion
involvedwithmemory.
Asecondstudyfoundthattwiceweeklyresistance
(weight)traininghelpedwomenwithmildsignsof
mentaldeclineimprovetheirscoresonthinkingand
memorytests.
Athirdshowedthatexercisedoneforstrengthand
balancealsoimprovedmemory.

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 CardioTraining: BalanceTraining:
4 6TimesperWeek AtLeast3Times/Week;DailyisBetter!
30 60minutespersession

StrengthTraining:
AtLeastTwiceaWeek;AllMuscle UnderstandingCognition
Groups Cognitionisnotonly
affectedbymental
stimulationand
exercisebutalsoby:
Nutrition
Hydration
Medication
Alcohol
Companionship A furry friend
Depression
can be life altering.

CognitiveDisorders
CDC,2012
5ElementsofCognition INCIDENCE: CAUSES:
Memory
Short&longtermrecall Alzheimers Alzheimers
Problemsolving Overage65:13% Familyhistory
Abilitytoreachasolution Overage85:45%
Languageskills Lackofmentalstimulation
Verbal&written VascularDementia
VascularDementia
Reasoning Overage71:5%
Takingnonrelatedfactsto Poorbloodflow
reachalogicalconclusion Overage90:38%
Stroke
Conceptualization Depression
Abstractthought Depression
Communitybased:1%
Isolation,Loss
Plusprocessingspeed! Nursinghome:15%
Hopelessness

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 Leadingcausesofnursinghome
admission: MedicalCommunityIntervention
1. Neurological Theprimarycarephysician
Dementia mustbeanactive
2. Cardiovascular participantintheeffortto
maintaincognition.
Congestiveheart
Requestamedication
failure review
3. Musculoskeletal Aretheyallnecessary?
Osteoporosis Candosagesbereduced?
Arethereinteractions?
Osteoarthritis
Aretherevitamin/mineral
According to the Wall Street Journal, February, 2014, deficiencies?
the medical costs of treating dementia exceed the costs of
heart disease & cancer combined.

10DrugsthatMayImpairMemory Alcohol,Ammonia&Cognition
AARP:May,2013
Ammoniaisaknownneurotoxin
Statindrugs Antianxietymeds thatslowsdownprocessingspeed
andaffectslanguage,memory,
Bloodpressuremeds Parkinsondrugs problemsolvingandreasoning
abilities.
Antidepressants Incontinencemeds
Riskfactorsforelevated
Antiseizuremeds Sleepingaids ammonialevels:
Narcoticpainrelievers Antihistamines Alcoholuse
Smoking
According to the CDC (2012) the average Agingliver&kidneys
Useofbarbiturates,diuretics
American 65 year-old is on 4 prescription meds. andnarcotics,especiallywhen
The average 85 year-old is on 14. combinedwithalcohol

NutritionMisconception#1 Water,Vitamins&Cognition
AlcoholisGoodfortheHeart Drink64ouncesof
Drinkingtoomuch Moderation,defined:
alcoholcan: anaverageof1 2drinks/ waterperday
Affectcognition dayformenandone Dehydrationmimics
Raisetriglyceridelevel drink/dayforwomen: thesymptomsof
Raiseammonialevels One12oz.beer dementi
Increasebloodpressure One4oz.glassofwine,
1cocktail:1.5oz.pour
CheckB12&Folate
Contributetoobesity
TheAmericanHeart levels
Increasetheriskof
diabetes Associationcautionspeople Deficienciesineither
NOTtostartdrinkingifthey associatedwith
Increasefallriskfor donotalreadydrinkalcohol.
seniors impairedbrainfunction
Increasestrokerisk

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 Supplements&Cognition
Lactulose Sugar&Cognition
Thislaxativealsoremovesammonia,aneurotoxin,fromthe
system Seniorswiththehighest
sugarconsumption
AskyourdoctoraboutLysine almosttwicealikelyto
SomeresearchsaysitslowsAlzheimersprogression;some developcognitive
saysitaccelerates theprogression impairment.
MayoClinic,2014
AskyourdoctoraboutCoQ10
Althoughbrainrunson
Researchinterestingbut glucose,toomuchsugar
inconclusiveregardingeffect increasesinsulin
oncognition resistance,thus
deprivingbrainof
glucose.

ASpoonfulofSugar..
1tspofsugar=4grams Sodium&Cognition
ThereisnoRDAforsugarsinceitisnot Avoidhighsodium
anessentialnutrient foods
Saltyfoodstendto
18ozcanofcokehas44gramsof causedehydration
sugar,or11teaspoons whichaffects
March,2014:WorldHealth cognition
Organizationrecommendsmen Seniorswithhighest
consumenomorethan36grams,and saltintakealsomore
likelytosuffer
womennomorethan20gramsofsugar impairment.
perday UniversityofToronto,
Thisislessthan1canofsodaperday 2014

NutritionMisconception#2
SaltoftheEarth
1tspsalt=2350MGs Seasaltisbetter
SaltRDA=2400 thantablesalt
mg/day 61%ofCADpatients
surveyedbyAHA
1bowlofProgresso believedthis
ChickenCornChowder Fact:Saltissalt,and
hasover1700mgof sodiumissodium,
sodium,or+74%of beitseasalt,kosher
saltorMortons
theRDI

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 Caffeine&Cognition
TheObesityParadox
A2014studyfoundthat
olderwomenwho Seniorswithhighestintakesofprotein&fathad
consumed+ 370mgof lowestriskofcognitiveimpairment.
caffeineperday Seniorswhowereoverweight(BMI24 29)hadthe
(approximately2cupsof lowestdeathrateofanygroup,includingthose
coffee)hadandmaintained withsignificantlylowerBMIs.
ahighercognitivelevel Theextrafatimprovesbrainfunction,suppliesan
thanwomenwhodidnot. energyreserveduringacuteillnessandprovides
cushioningtominimizeimpactofabadfall
Caffeinefromteaorsoft JournalofAmericanMedicalAssociation,January,
drinksdidnothavethe 2013
sameeffect.

HowtoTraintheBrain TraintheBrainDrills
Lumosity.com
Fitbrains.com
ExerciseETChasdozensofreadytogoTrain
Crosswordpuzzles, theBraindrillsavailableforyourseniorclients
Sudoku,jigsawpuzzles orgroups,allavailablefor1lowpriceand
Reading,conversation featuringunlimitedusage.
Scrabble,bridge&other Fordetails,andtoviewfreesamples,visit:
cardgames,mahjong,
Monopoly,TrivialPursuit Exerciseetc.com/braindrills.html
Brainteasers,riddles
Paintapicture;writea
poem
Makealist! 1-800-244-1344

HowtoGetYourCECertificates
View the complete webinar
Make sure your printer is on
Log on to our website: www.exerciseetc.com
Click on Administration
Click on Webinar on Demand Certificates
Complete all required fields & click submit
Your CE certificate will appear on the screen; you
may either save or print your certificate; even if you
do not have a working printer, make sure to
complete this form
Remember: The WebEx program records when you
log on and off; logging off early or fast forwarding
to the end of the meeting may result in denial of
your CEs.

(C) 2014 by Exercise ETC. Inc. All rights

reserved. 8