The Key to Health

Things You Didn’t Know About Physical Activity

1. Physical activity and mental health
   Physical activity is closely linked to mental health and supports psychological well-being, even to the point of alleviating depression. In his book, Dr. David Servan-Schreiber reviews various healing methods found to be effective in treating depression and anxiety. He presents evidence showing that even moderate walking three to four times a week can significantly improve mood.

2. The impact of physical activity on brain function
   Physical activity has a powerful effect on brain function. Exercise improves the heart’s ability to pump blood efficiently, increasing the blood’s capacity to carry oxygen. It positively influences memory, organizational skills, and the ability to perform complex tasks, thereby slowing age-related cognitive decline. In addition, leisure-time physical activity offers protection against Alzheimer’s disease. One study found that people with low levels of leisure activity between the ages of 20 and 60 were 3.8 times more likely to develop Alzheimer’s disease.
   Walking, in particular, is highly effective at increasing blood flow, delivering more oxygen and glucose to the brain. It provides a kind of “mental cleanse,” promoting clearer thinking. Walking also improves memory and other cognitive abilities such as learning, concentration, and abstract reasoning.
   The risk of stroke is reduced by 57% in people who walk as little as twenty minutes a day. Studies on women who walk regularly show they are less prone to memory loss and declines in cognitive function. Every kilometer walked per week was associated with a 13% reduction in cognitive decline. In the most active group of women, a 40% reduction in cognitive decline was observed, yet even those who walked only half a kilometer per week experienced protective effects on the brain.

3. Starting even after years of inactivity
   It is possible to engage in physical activity and enjoy its benefits even after many years of inactivity. In one study, 214 participants aged 60–75 who had not exercised for decades took part. A modest improvement of just 5–7% in their physical fitness led to a 15% improvement in mental test performance. The conclusion was that aerobic exercise can enhance mental capacity, even later in life.

4. Starting is the hardest part—but it gets easier
   The main challenge is beginning, but once started, the body adapts and physical activity becomes enjoyable. Any physical activity helps create synapses that support consistency. Many people struggle initially because their “sports synapses” are underdeveloped, but repeating an activity regularly for about a month is usually enough to strengthen them. Over time, these synapses motivate us to leave the house for the gym or other forms of exercise, bringing a genuine sense of well-being.
   The benefits of physical activity increase as frequency, duration, or intensity rises. For personalized advice on the appropriate type and amount of activity, it is recommended to consult your family doctor or a healthcare professional familiar with your medical history.

Sponsored Content
This article is sponsored by Extra Gym, the fitness center in Elad, established to provide comprehensive solutions such as those described above, based on the understanding that physical activity is essential for a healthy life. The gym operates at separate hours for observant communities and offers access to professional consultants for personalized guidance.