Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Click Here if you want to upgrade your account
If you were able to post but cannot do so now, send an email to admin at raypeatforum dot com and include your username and we will fix that right up for you.
Can you elaborate on that? Does it take weeks for the benefits to manifest? I thought the improvement could be felt pretty much after the first hour.The problem of walking is that there's no immediate reward involved, unlike intense exercise. If it's not a habit, it can feel stupid, a waste of energy and time.
Lack of reward from low-level activity was discussed here:Can you elaborate on that? Does it take weeks for the benefits to manifest? I thought the improvement could be felt pretty much after the first hour.
The problem of walking is that there's no immediate reward involved, unlike intense exercise.
The beneficial effects aren't limited to constipata.
This thread by @Markus reminded me of this:
And this:
- Physical Activity and Hippocampal Sub-Region Structure in Older Adults with Memory Complaints
"Considerable evidence exists in the literature to suggest that regular physical exercise confers reduced risk for mild cognitive impairment and dementia [1–3] and has beneficial effects in maintaining cognitive functions in older adults [4, 5]. Further, several randomized trials have documented better cognitive performance after 6 or 12 months of exercise compared with sedentary controls [1].".
"In addition to establishing associations between physical activity (PA) and cognitive function, studies have shown that PA affects regional brain structure."
."A total of 29 non-demented older adults (60–89 years old) with memory complaints were recruited through advertisements, media coverage, and referrals from physicians and families."
"Subjects were instructed to wear [a] monitors for 2-weeks throughout the day to measure levels of activity, including number of steps walked daily as well as time spent walking daily."
"Based on the distribution of the number of steps walked daily, we categorized the subjects into either “lower” or “higher” physical activity groups depend- ing on whether they walked less than or equal to 4000 steps per day (lower PA group; n = 13) or more than 4000 steps per day (higher PA group; n = 13). The median of number of steps walked per day for the study sample was 4009 (range 862–14355). In addition to the average number of steps walked daily, the accelerometer also collected data on average total time spent walking daily, and average total distance walked daily. The latter two measures were highly and significantly correlated with the number of steps walked daily (Spearman correlation coefficients: r = 0.93, 0.92 respectively, both p≤0.0001); we therefore examined only one of these physical activity measures and chose number of steps walked daily as the measure of interest. This choice was based on the fact that pedometers are simple and inexpensive and are more likely to be adopted for clinical and real world applications, including direct use by public [16] even if they are less sensitive to very slow walking [17], as opposed to the relative expense of accelerometers and their associated intensive data management requirements, which limit their use to research purposes [16]."
View attachment 10509
"While previous reports have examined the association between physical activity and brain volume [19], few studies have focused in the relationship between cortical thickness and physical activity. A previous report indicated that even in the absence of significant MTL [Microsystems Techmology Laboratories], cranial or brain volume changes over time, greater cortical thinning in MTL sub-regions is observed in older subjects at risk for Alzheimer’s disease [12] and thinner cortical regions may increase susceptibility to subtle pathological changes as incipient Alzheimer’s disease progresses. The finding of this study that greater physical activity is associated with greater thickness in subjects with memory complaints may provide further impetus for research into possible interventions that focus on physical activity to target memory problems in older adults. Furthermore, the current results also point to the utility of MTL structure integrity as a potential biomarker for adequate activity with aging and for examining the effects of an exercise intervention."
"Participants in the study were categorized into two groups, using 4000 steps walked daily as the cut-off, based on the distribution of the observed data. Interestingly, in the long-running Nakanojo Study that includes almost 500 participants aged 65 years and older, results indicated that better mental health is associated with walking more than 4000 steps per day and/or >5 min/day at intensity >3 metabolic equivalents while better physical health is associated with >8000 steps [20]. A recent review that assessed how many steps per day are required for optimal health concluded that healthy, older adults need at least an average of 7100 steps per day [16]. It is noteworthy that this threshold is comparable to the mean steps/day of the higher PA group. Moreover, the same study observed that for older adults with chronic diseases or disability, the recommended number of steps is 4600 steps/day, which is comparable to the cut-off used in the present study. We also note that 4000 steps per day are easily achievable by older adults and correspond to 30–40 minutes of walking. The observed effects of PA on cognitive domains in the current study are consistent with several previous studies [21–23]. In a sample of 93 adults aged 60 and older, it was observed that a higher level of physical functioning (testing included several walking measures) was significantly associated with greater processing speed and better executive functions but was not associated with better memory performance [21]. Our results strengthen the existing evidence linking PA to cognitive performance and, in particular, to processing speed and executive function."
"While the exact mechanism of how physical exercise benefits cortical thickness is uncertain, several possibilities exist. Some studies have suggested that PA can increase brain-derived neurotrophic factor (BDNF) in serum and brain. More specifically, a recent investigation observed that among 19 healthy older adults, a 35-min session of physical activity has a significantly larger impact on serum BDNF levels than either cognitive training or mindfulness practice [24]. Physical activity is also thought to increase hippocampal synaptic plasticity either directly via signal transduction mechanisms or indirectly by increasing BDNF levels, which in turn regulate specific signal transduction mechanisms [25]. In addition, exercise may augment the effects of BDNF on synaptic-plasticity, through a positive feedback loop in which it concurrently increases the mRNA levels of both itself and its receptor [26]. Therefore, BDNF up-regulation, strongly evoked by PA, potentiates the protection of neurons from eventual damage and favors neurogenesis and plasticity [27]. Interestingly, a recent systematic review concluded that aerobic exercise was a major source for the enhancement of BDNF-dependent executive functioning [28], consistent with our finding of increased PA and enhanced executive functioning. PA also has been associated with a reduction of plasma amyloid-nondio levels [29, 30], which are associated with a greater risk of cognitive impairment [30, 31]."
"[..]a recently proposed theory, the Adaptive Capacity Model, explores an evolutionary connection between hippocampal structures and exercise [32]. This model suggests that during aging, the brain responds adaptively by diminishing capacity so as to reduce energy costs, leading to age-related regional brain atrophy and associated function, while engaging exercise in late life can adaptively increase capacity, thus reducing the impacts of cognitive aging [32]."
@Constatine @Zpol
Thanks for this. I'm getting very interested in this topic recently.
My great uncle, and recently deceased great grandfather both claimed regular walking saved their marriages.The beneficial effects aren't limited to constipata.
This thread by @Markus reminded me of this:
And this:
- Physical Activity and Hippocampal Sub-Region Structure in Older Adults with Memory Complaints
"Considerable evidence exists in the literature to suggest that regular physical exercise confers reduced risk for mild cognitive impairment and dementia [1–3] and has beneficial effects in maintaining cognitive functions in older adults [4, 5]. Further, several randomized trials have documented better cognitive performance after 6 or 12 months of exercise compared with sedentary controls [1].".
"In addition to establishing associations between physical activity (PA) and cognitive function, studies have shown that PA affects regional brain structure."
."A total of 29 non-demented older adults (60–89 years old) with memory complaints were recruited through advertisements, media coverage, and referrals from physicians and families."
"Subjects were instructed to wear [a] monitors for 2-weeks throughout the day to measure levels of activity, including number of steps walked daily as well as time spent walking daily."
"Based on the distribution of the number of steps walked daily, we categorized the subjects into either “lower” or “higher” physical activity groups depend- ing on whether they walked less than or equal to 4000 steps per day (lower PA group; n = 13) or more than 4000 steps per day (higher PA group; n = 13). The median of number of steps walked per day for the study sample was 4009 (range 862–14355). In addition to the average number of steps walked daily, the accelerometer also collected data on average total time spent walking daily, and average total distance walked daily. The latter two measures were highly and significantly correlated with the number of steps walked daily (Spearman correlation coefficients: r = 0.93, 0.92 respectively, both p≤0.0001); we therefore examined only one of these physical activity measures and chose number of steps walked daily as the measure of interest. This choice was based on the fact that pedometers are simple and inexpensive and are more likely to be adopted for clinical and real world applications, including direct use by public [16] even if they are less sensitive to very slow walking [17], as opposed to the relative expense of accelerometers and their associated intensive data management requirements, which limit their use to research purposes [16]."
View attachment 10509
"While previous reports have examined the association between physical activity and brain volume [19], few studies have focused in the relationship between cortical thickness and physical activity. A previous report indicated that even in the absence of significant MTL [Microsystems Techmology Laboratories], cranial or brain volume changes over time, greater cortical thinning in MTL sub-regions is observed in older subjects at risk for Alzheimer’s disease [12] and thinner cortical regions may increase susceptibility to subtle pathological changes as incipient Alzheimer’s disease progresses. The finding of this study that greater physical activity is associated with greater thickness in subjects with memory complaints may provide further impetus for research into possible interventions that focus on physical activity to target memory problems in older adults. Furthermore, the current results also point to the utility of MTL structure integrity as a potential biomarker for adequate activity with aging and for examining the effects of an exercise intervention."
"Participants in the study were categorized into two groups, using 4000 steps walked daily as the cut-off, based on the distribution of the observed data. Interestingly, in the long-running Nakanojo Study that includes almost 500 participants aged 65 years and older, results indicated that better mental health is associated with walking more than 4000 steps per day and/or >5 min/day at intensity >3 metabolic equivalents while better physical health is associated with >8000 steps [20]. A recent review that assessed how many steps per day are required for optimal health concluded that healthy, older adults need at least an average of 7100 steps per day [16]. It is noteworthy that this threshold is comparable to the mean steps/day of the higher PA group. Moreover, the same study observed that for older adults with chronic diseases or disability, the recommended number of steps is 4600 steps/day, which is comparable to the cut-off used in the present study. We also note that 4000 steps per day are easily achievable by older adults and correspond to 30–40 minutes of walking. The observed effects of PA on cognitive domains in the current study are consistent with several previous studies [21–23]. In a sample of 93 adults aged 60 and older, it was observed that a higher level of physical functioning (testing included several walking measures) was significantly associated with greater processing speed and better executive functions but was not associated with better memory performance [21]. Our results strengthen the existing evidence linking PA to cognitive performance and, in particular, to processing speed and executive function."
"While the exact mechanism of how physical exercise benefits cortical thickness is uncertain, several possibilities exist. Some studies have suggested that PA can increase brain-derived neurotrophic factor (BDNF) in serum and brain. More specifically, a recent investigation observed that among 19 healthy older adults, a 35-min session of physical activity has a significantly larger impact on serum BDNF levels than either cognitive training or mindfulness practice [24]. Physical activity is also thought to increase hippocampal synaptic plasticity either directly via signal transduction mechanisms or indirectly by increasing BDNF levels, which in turn regulate specific signal transduction mechanisms [25]. In addition, exercise may augment the effects of BDNF on synaptic-plasticity, through a positive feedback loop in which it concurrently increases the mRNA levels of both itself and its receptor [26]. Therefore, BDNF up-regulation, strongly evoked by PA, potentiates the protection of neurons from eventual damage and favors neurogenesis and plasticity [27]. Interestingly, a recent systematic review concluded that aerobic exercise was a major source for the enhancement of BDNF-dependent executive functioning [28], consistent with our finding of increased PA and enhanced executive functioning. PA also has been associated with a reduction of plasma amyloid-nondio levels [29, 30], which are associated with a greater risk of cognitive impairment [30, 31]."
"[..]a recently proposed theory, the Adaptive Capacity Model, explores an evolutionary connection between hippocampal structures and exercise [32]. This model suggests that during aging, the brain responds adaptively by diminishing capacity so as to reduce energy costs, leading to age-related regional brain atrophy and associated function, while engaging exercise in late life can adaptively increase capacity, thus reducing the impacts of cognitive aging [32]."
@Constatine @Zpol
This does not work for people with chronic constipation due to redundant colon and/or Celiac.
I have these issues. I used to walk one hour a day, I'd stop at the library, possibly get an audio book, and continue on to the lake near my house. The lake is beautiful and very peaceful, it was my ''reward" and I walked because I like to, not for the purpose of exercise.
I did not help my digestion in any way. Just saying, I think walking and other moderate exercise is only beneficial to those who are constipated due to lack of exercise.
Edit..
I do still walk though.
Thanks for pointing out the difference of outdoor vs indoor! Especially helpful if you can get to a lake (negative ions or something?). I've decided to do yoga during winter. I do have a treadmill but there's no 'reward' so yea, it's just not the same.
how do u know u have a redundant colon? are u eating lactose? i wouldnt consider my problem "solved" until i can freely drink milk, but without a shadow of a doubt, lactose is a big constiaption causer i think if you are hypo
Indeed it must be more difficult to notice an effect, but it should still be positive.This does not work for people with chronic constipation due to redundant colon and/or Celiac.
I have these issues. I used to walk one hour a day, I'd stop at the library, possibly get an audio book, and continue on to the lake near my house. The lake is beautiful and very peaceful, it was my ''reward" and I walked because I like to, not for the purpose of exercise.
I did not help my digestion in any way. Just saying, I think walking and other moderate exercise is only beneficial to those who are constipated due to lack of exercise.
Edit..
I do still walk though.
Thanks for pointing out the difference of outdoor vs indoor! Especially helpful if you can get to a lake (negative ions or something?). I've decided to do yoga during winter. I do have a treadmill but there's no 'reward' so yea, it's just not the same.
Indeed it must be more difficult to notice an effect, but it should still be positive.
Dolichocolon revisited: An inborn anatomic variant with redundancies causing constipation and volvulus
"Short walks were advised as exercise."
Have you tried to combine the usual planar relaxed activity with more demanding such as making the walkings up to the hills (or inclined treadmill), or even sprinting with rests? Sometimes those are needed to make a difference.
Thoughts flow better when the body is busy with trivial activity. Solving problems can be stressful if the person feels stuck, and movement works against that, similar to mice having something to bite during stressful times. There's the classic nervous pacing.The beneficial effects aren't limited to constipata.
This thread by @Markus reminded me of this:
And this:
- Physical Activity and Hippocampal Sub-Region Structure in Older Adults with Memory Complaints
"Considerable evidence exists in the literature to suggest that regular physical exercise confers reduced risk for mild cognitive impairment and dementia [1–3] and has beneficial effects in maintaining cognitive functions in older adults [4, 5]. Further, several randomized trials have documented better cognitive performance after 6 or 12 months of exercise compared with sedentary controls [1].".
"In addition to establishing associations between physical activity (PA) and cognitive function, studies have shown that PA affects regional brain structure."
."A total of 29 non-demented older adults (60–89 years old) with memory complaints were recruited through advertisements, media coverage, and referrals from physicians and families."
"Subjects were instructed to wear [a] monitors for 2-weeks throughout the day to measure levels of activity, including number of steps walked daily as well as time spent walking daily."
"Based on the distribution of the number of steps walked daily, we categorized the subjects into either “lower” or “higher” physical activity groups depend- ing on whether they walked less than or equal to 4000 steps per day (lower PA group; n = 13) or more than 4000 steps per day (higher PA group; n = 13). The median of number of steps walked per day for the study sample was 4009 (range 862–14355). In addition to the average number of steps walked daily, the accelerometer also collected data on average total time spent walking daily, and average total distance walked daily. The latter two measures were highly and significantly correlated with the number of steps walked daily (Spearman correlation coefficients: r = 0.93, 0.92 respectively, both p≤0.0001); we therefore examined only one of these physical activity measures and chose number of steps walked daily as the measure of interest. This choice was based on the fact that pedometers are simple and inexpensive and are more likely to be adopted for clinical and real world applications, including direct use by public [16] even if they are less sensitive to very slow walking [17], as opposed to the relative expense of accelerometers and their associated intensive data management requirements, which limit their use to research purposes [16]."
View attachment 10509
"While previous reports have examined the association between physical activity and brain volume [19], few studies have focused in the relationship between cortical thickness and physical activity. A previous report indicated that even in the absence of significant MTL [Microsystems Techmology Laboratories], cranial or brain volume changes over time, greater cortical thinning in MTL sub-regions is observed in older subjects at risk for Alzheimer’s disease [12] and thinner cortical regions may increase susceptibility to subtle pathological changes as incipient Alzheimer’s disease progresses. The finding of this study that greater physical activity is associated with greater thickness in subjects with memory complaints may provide further impetus for research into possible interventions that focus on physical activity to target memory problems in older adults. Furthermore, the current results also point to the utility of MTL structure integrity as a potential biomarker for adequate activity with aging and for examining the effects of an exercise intervention."
"Participants in the study were categorized into two groups, using 4000 steps walked daily as the cut-off, based on the distribution of the observed data. Interestingly, in the long-running Nakanojo Study that includes almost 500 participants aged 65 years and older, results indicated that better mental health is associated with walking more than 4000 steps per day and/or >5 min/day at intensity >3 metabolic equivalents while better physical health is associated with >8000 steps [20]. A recent review that assessed how many steps per day are required for optimal health concluded that healthy, older adults need at least an average of 7100 steps per day [16]. It is noteworthy that this threshold is comparable to the mean steps/day of the higher PA group. Moreover, the same study observed that for older adults with chronic diseases or disability, the recommended number of steps is 4600 steps/day, which is comparable to the cut-off used in the present study. We also note that 4000 steps per day are easily achievable by older adults and correspond to 30–40 minutes of walking. The observed effects of PA on cognitive domains in the current study are consistent with several previous studies [21–23]. In a sample of 93 adults aged 60 and older, it was observed that a higher level of physical functioning (testing included several walking measures) was significantly associated with greater processing speed and better executive functions but was not associated with better memory performance [21]. Our results strengthen the existing evidence linking PA to cognitive performance and, in particular, to processing speed and executive function."
"While the exact mechanism of how physical exercise benefits cortical thickness is uncertain, several possibilities exist. Some studies have suggested that PA can increase brain-derived neurotrophic factor (BDNF) in serum and brain. More specifically, a recent investigation observed that among 19 healthy older adults, a 35-min session of physical activity has a significantly larger impact on serum BDNF levels than either cognitive training or mindfulness practice [24]. Physical activity is also thought to increase hippocampal synaptic plasticity either directly via signal transduction mechanisms or indirectly by increasing BDNF levels, which in turn regulate specific signal transduction mechanisms [25]. In addition, exercise may augment the effects of BDNF on synaptic-plasticity, through a positive feedback loop in which it concurrently increases the mRNA levels of both itself and its receptor [26]. Therefore, BDNF up-regulation, strongly evoked by PA, potentiates the protection of neurons from eventual damage and favors neurogenesis and plasticity [27]. Interestingly, a recent systematic review concluded that aerobic exercise was a major source for the enhancement of BDNF-dependent executive functioning [28], consistent with our finding of increased PA and enhanced executive functioning. PA also has been associated with a reduction of plasma amyloid-nondio levels [29, 30], which are associated with a greater risk of cognitive impairment [30, 31]."
"[..]a recently proposed theory, the Adaptive Capacity Model, explores an evolutionary connection between hippocampal structures and exercise [32]. This model suggests that during aging, the brain responds adaptively by diminishing capacity so as to reduce energy costs, leading to age-related regional brain atrophy and associated function, while engaging exercise in late life can adaptively increase capacity, thus reducing the impacts of cognitive aging [32]."
@Constatine @Zpol