Exercise for the brain

The therapeutic properties of exercise is well supported by a substantial amount of research.

Recent studies reported that an increase in the time dedicated to physical health-based activities is not associated with a decline in academic performance.

THE benefits of exercise are well publicised. Exercise is associated with a reduction in physical illnesses such as cardiovascular disease, colon and breast cancer, obesity and mental illness (including depression and anxiety disorders) across the adult lifespan.

The National Health and Morbidity Survey 2011 revealed that about 64.3% of Malaysians were physically active. The level of physical activity gradually decreased with increasing age, and this was particularly apparent in senior citizens.

Despite evidence of the importance of exercise, the prevalence of overweight and obese Malaysians was 29.4% and 15.1% respectively based on the World Health Organization (1998) classification.

Although some are aware of the benefits of exercise, there are many who are unaware that exercise has considerable benefits for the brain. This is put aptly by John Ratey, author of A User’s Guide to the Brain.

“Exercise is really for the brain, not the body. It affects mood, vitality, alertness and feelings of well-being.”

There is increasing evidence that exercise can improve learning and memory, delay age-related cognitive decline, reduce risk of neurodegeneration and alleviate depression.

Exercise and brain function

Exercise improves brain function in different ways. It enhances learning and plasticity, is neuroprotective, and is therapeutic and protective against depression

Exercise enhances learning and plasticity, which is the capacity of the brain and nervous system to continuously alter neural pathways and synapses in response to experience or injury.

Although some are aware of the benefits of exercise, there are many who are unaware that exercise has considerable benefits for the brain.

The effects of exercise have been demonstrated in ageing human populations in which sustained exercise has augmented learning and memory, improved executive functions, impeded age-related and disease-related mental decline, and protected against age-related atrophy in parts of the brain areas that are vital for higher cognitive processes.

Physical activity has a positive effect on cognition, which includes every mental process that may be described as an experience of knowing (including perceiving, recognising, conceiving, and reasoning).

There is a significant relationship between physical activity and improved cognition in normal adults as well as those with early signs of Alzheimer’s disease (AD), in which there is mild impairment of memory or cognition.

There is a dose-response relationship between exercise and health-related quality of life, with moderate exercise associated with the best outcomes.

The literature on the effects of exercise on cognition during children’s development is less substantial. However, a meta-analysis by Sibley & Etnier reported a positive correlation between physical activity and cognitive performance in children aged between four and 18 years in eight categories, i.e. perceptual skills, intelligence quotient, achievement, verbal tests, mathematic tests, memory, developmental level/academic readiness and others.

A beneficial relationship was found for all categories, with the exception of memory, which was unrelated to physical activity behaviour, and for all age groups, although it was stronger for children in the ages of four to seven and 11 to 13 years, compared with the ages of eight to 10 and 14 to 18 years.

Recent studies have reported that an increase in the time dedicated to physical health-based activities is not associated with a decline in academic performance.

The literature on the impact of exercise on cognition in young adults is limited, probably because cognition peaks during young adulthood and there is little room for exercise-related improvement at this stage of the lifespan.

Although there is considerable evidence that exercise can facilitate learning in humans and other animals, there are gaps in knowledge regarding the types of learning that are improved with exercise.

Therapeutic exercise programmes after a stroke accelerates functional rehabilitation.

Exercise protects the brain (neuroprotective). It reduces the impact of brain injury and delays the onset and decline in several neurodegenerative diseases. For example, therapeutic exercise programmes after a stroke accelerates functional rehabilitation.

Furthermore, physical activity delays the onset and reduces the risk for AD, Huntington’s disease and Parkinson’s disease, and can even slow functional decline after neurodegeneration has begun.

There is evidence that exercise is therapeutic and protective in depression, which is associated with a decline in cognition.

Depression is considered to be a health burden that is greater than that of ischaemic heart disease, cerebrovascular disease or tuberculosis.

Clinical trials have reported the efficacy of aerobic or resistance training exercise in the treatment of depression in young and older patients, with benefits similar to that of antidepressant medicines. More exercise leads to greater improvements.

Trials have also reported improvement in depressive symptoms in AD compared to those non-exercising individuals whose depressive symptoms worsened.

Bipolar disorders do not appear to respond as well to exercise, but those with anxiety respond even faster.

There is a convergence of the concept that brain health and cognition are influenced by the interplay of various central and peripheral factors. Brain function is believed to be impaired by peripheral risk factors that lead to cognitive decline, including hypertension, hyperglycemia, insulin insensitivity and dyslipidemia, features that are commonly known as the “metabolic syndrome”.

Of these factors, hypertension and glucose intolerance play crucial roles. Exercise not only reduces all these peripheral risk factors but also improves cardiovascular health, lipid–cholesterol balance, energy metabolism, glucose use, insulin sensitivity and inflammation.

As such, exercise improves brain health and function by directly enhancing brain health and cognitive function, and indirectly, by reducing the peripheral risk factors for cognitive decline.

It is believed that exercise initiates an interactive cascade of growth factor signals which lead to the stimulation of plasticity, improvement of cognitive function, reduction of the mechanisms that drive depression, stimulation of neurogenesis and improvement of cerebrovascular perfusion.

Although much is known about the effects of exercise and physical activity on brain and cognition, there are many important questions that are unanswered.

They include questions like the design of exercise interventions which optimise the effects on cognition and brain health; when it is best to begin; what are the best varieties, intensities, frequencies and duration of exercise; is it ever too late to start an exercise programme; and can exercise be used to reduce the effects of neurodegenerative diseases.

Knowing the how

Exercise affects many sites in the nervous system and stimulates the secretion of chemicals like serotonin and dopamine, which make humans feel calm, happy, and euphoric. You do not have to wait for these feelings to occur – you can initiate them by exercising.

There is no shortage of advice on the various physical exercises that enhances cardiovascular health. Prior to embarking on exercise, a consultation with the doctor would be helpful, especially for senior citizens. This will help in choosing the appropriate exercise for one’s individual situation.

In general, what is good for the heart is also good for the brain.

The usual recommended minimum is half an hour of moderate exercise thrice a week. This can be walking, jogging, swimming, playing games, dancing etc.

The public is often reminded about a healthy lifestyle, which is focused on physical health. However, it is also important to exercise mentally and keep the brain healthy.

There are publications and activities available that can help you make a start and continue to improve cognition, memory, creativity and other brain functions.

Anyone at any age can do so, even senior citizens. It is moot to remember the adage: if you don’t use it, you lose it.

Malaysia Festival of the Mind 2013

The ninth Malaysia Festival of the Mind will be held from June 15-16, 2013, at Universiti Tunku Abdul Rahman (UTAR) Perak Campus in Kampar, and June 22-23 at Tunku Abdul Rahman University College (TARC) Main Campus in Setapak, Kuala Lumpur.

It is open to the public from 9.30am - 4.30pm. Talks, workshops, exhibitions and competitions will be held to create awareness about the human mind and its unlimited potential; as well as ways of tapping into and developing one’s brainpower to the fullest.

For further information, visit www.utar.edu.my/mmlm or email mmlm@utar.edu.my or call (03) 7625 0328 (Justin/Sin Yee) or (05) 468 8888 (Wei See/Jamaliah).

By Dr MILTON LUM

> Dr Milton Lum is a member of the board of Medical Defence Malaysia. This article is not intended to replace, dictate or define evaluation by a qualified doctor. The views expressed do not represent that of any organisation the writer is associated with. For further information, e-mail starhealth@thestar.com.my. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Malaysian property market sentiment after GE13

With the dust having settled after the 13th General Elections, all eyes are now on the freshly elected government for strategies for the real estate sector.

While other issues such as increasing the minimum purchase price for foreign buyers and reducing lending rates and stamp duties are also on the wish list of most Malaysians, latest figures released by PropertyGuru Group highlighted a continuing call for the government to address the issue of home affordability.

In the latest Property Sentiment Survey (Q2 2013) by the leading online property group, 76% feel that the government is not doing enough to curb the current price increase. This is more acutely felt in regions that have experienced a high foreign demand for residential properties, namely Johor (69%) and Kuala Lumpur (81%).

While 35% out of the total of 851 respondents claim that the outlook of the local property market will remain positive, four in five expect prices to increase further in the next six months.

Respondents also seem to favour stricter market restrictions on property ownership by foreigners, with nearly half supporting an increase in the minimum purchase price from RM500,000 to RM1 million for overseas buyers and investors wanting to buy properties in Penang and Johor.

Despite the growth in price, 74% of respondents intend to buy at least one property type (either residential or commercial) within the next six months, an increase of 10% as compared to the previous quarter. This is because of the perception that the more expensive a property becomes, the higher capital appreciation it will bring in the long term.

“There is a dilemma at play for Malaysians. As they see property prices spiral up, they also see their assets appreciating in value. But in the long term, they are also finding it more challenging to own properties,” Added Value Singapore managing director Raymond Ng says.

“Affordability is also a bigger concern for the younger adult population. There is no doubt that there are enough local funds to fuel the market and allow the government to control prices a bit better without relying on foreign investments. The challenge is finding the sweet spot that will entice locals to invest locally while not turning away all foreign investments.”

The survey was conducted by PropertyGuru Group in collaboration with Added Value-Saffron Hill, a Singapore-based independent professional research agency.

Conducted since 2010, it is the only independent local survey to measure property sentiments and expectations about the property market amongst Malaysians.

It is also carried out across the group’s four key target markets of Singapore, Malaysia, Indonesia and Thailand, attracting 4,062 online respondents aged 21 to 69 who are influencers or decision makers on property.

“The results are consistent with figures from previous quarters where 75% of Malaysians find property to be expensive.

Kho says Malaysians want more affordable homes and are looking to the government to deliver. 

“The message is clear; Malaysians want more affordable homes and are looking to the government to deliver. PR1MA is a step in the right direction, but Malaysians want more measures and existing measures to be expedited, PropertyGuru.com Malaysia country manager Gerard Kho says.

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Right move for the planned car prices reduction 20% ~ 30% in Malaysia 

Car prices in Malaysia will be reduced gradually

Right move for the planned car prices reduction 20% ~ 30% in Malaysia

 

The Government's plan to reduce car prices gradually by between 20% and 30% within the next five years is the best mechanism for consumers and the automotive industry without disrupting the ecosystem, said an industry expert.

“Five years is the right timing to reduce car prices because a sudden reduction would impact the second-hand car industry,” Malaysia Automotive Institute chief executive officer Madani Sahari said.
He said although the car price cut plan had recently received wide publicity, the exercise itself started last year with some popular car brands reducing their car prices by 2% to 5%.

“The Government has had the car price reduction plan in the yet-to-be-announced National Automotive Policy since 2011 and had started to implement it since last year in a silent way,” he said on the sidelines of a forum on “Business Time Insight The National Automotive Policy” here yesterday.

On Tuesday, Prime Minister Datuk Seri Najib Tun Razak reiterated the Government's commitment to gradually reduce car prices by 20% to 30% within the next five years.

Madani said the car price reduction did not involve a cut in the excise duties, as Malaysian companies in reality were only paying about 40% of excise duties, even though it hovered at around 65%-105%, depending on the segment, due to value-added activities undertaken in the country.

“Completely-knocked-down (CKD) cars which are assembled in Malaysia basically have value-added activities, and are therefore receiving the privilege of lower excise duties. “Based on our calculations, most of our CKD cars enjoy excise duties in the range of 40%,” he said. Meanwhile, Volkswagen Group Malaysia managing director Dr Zeno Kerschbaumer said the car price reduction policy showed the Government's effort to put consumers into the focus of their attention.

“This perfectly matches our (Volkswagen's) policy to continuously bring the latest technology to customers at the best price possible. I think it's a big message to consumers and gives them the confidence that the Government was giving the consumers interest in the focus of their policy,” he said.

He said the move was also in line with the principle that the customers had to drive the policy. “We need to leave all our options to the customers, and the customers in the end need to decide what better fits their requirements,” he said. - Bernama

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Car prices in Malaysia will be reduced gradually 

Car prices in Malaysia will be reduced gradually

Car prices will be reduced gradually until 2017, says International Trade and Industry Minister Datuk Seri Mustapa Mohamed.

As outlined in the 13th general election of the Barisan Nasional manifesto, Mustapa said the government had promised to trim car prices between 20 per cent and 30 per cent over five years.

“Infact, since October last year, the price of 10 popular models in the country have come down an average 7.3 per cent,” he told reporters yesterday after attending the ministry’s monthly gathering, the first after Mustapa was re-appointed to the Cabinet.

He said the price reduction was part of the market process as a result of more efficient and competitive players in the automotive industry.

Mustapa said the price reduction exercise should be done in an orderly manner so as not to affect the industry’s growth and existing jobs in the automotive and related industries.

“As such, we have had discussions with automotive manufacturers and they are aware of ongoing negotiations to conclude a free trade agreement which would be implemented soon,” he said.

JF Apex Securities in its research note on Monday said the ruling coalition will likely take some time to implement car price reduction considering the potential outcome which would dampen the national carmaker, Proton’s market share.

The research house said that a feasibility study needed to be done on the overall impact so as to avoid disruptions to the automotive ecosystem.

“We do not foresee changes for months to come while awaiting update from the revised National Automotive Policy,” said JF Apex.

In the meantime, Mustapa said industry players must now be ready to step up their competitiveness edge in tandem with the industry which was becoming more competitive in Malaysia and abroad.

Besides bringing down car prices, the government was also reducing traffic congestion by setting up a more efficient transport system in the country, he added. — Bernama

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Too many graduates in Singapore, multiple skills are important

Singapore leaders start to talk about the importance of having multiple skills rather than just obtaining a degree.

A NUMBER of political leaders have appealed to Singaporeans not to place too much faith on university degrees in an apparent effort to manage public expectations.

This is the clearest sign yet that the authorities are expecting a sustained period of relatively low economic growth and slower employment opportunities.

Singaporeans, especially parents, who have long regarded the university degree as a key to a good life will likely be shocked.

For decades, the government has been en­couraging youths to study hard or lose out in a competitive world. This apparently spells a change in education strategy.

It has also thrown more light on a baffling revelation made earlier by a senior Education Ministry official to American diplomats.

This revelation was that the global economy embraced by Singapore has made it much less conducive for over-educated societies.

Having a large number of graduates, once thought crucial for Singapore’s prosperity, is now considered not conducive to the changing manpower market, at least in Singapore.

However, none of the political leaders – the Prime Minister and three ministers – has mentioned another reason for the excess of graduates – the mass intake of foreigners.

Led by Prime Minister Lee Hsien Loong and National Development Minister Khaw Boon Wan, the leaders
are now advising Singaporeans to consider non-university routes to success.

Khaw said: “You own a degree, but so what? You can’t eat it. If that cannot give you a good life, a good job, it is meaningless.”

He added that Singapore could not have an entire nation of graduates.

“Can you have a whole country where 100% are graduates? I am not so sure. What you do not want is to create huge graduate unemployment,” he said.

Then it was the turn of Education Minister Heng Swee Keat, who said that a good qualification alone does not guarantee a career, let alone a job.

Thirdly, Acting Minister for Social and Fa­mily De­ve­l­opment Chan Chun Sing said it is not the degree or diploma that is most important for graduates, but the ability to learn a different set of skills.

“The soft skills in life have to be acquired and have to be continuously refreshed. If not, even with the best degree from the best universities in the world, we may find ourselves obsolete one day.”

They were taking the cue from Prime Minister Lee who had earlier told polytechnic students that getting a degree is not the only option. He encouraged them to work for a few years or start their own business.

“You will gain experience and understand yourself better and then be better able to decide what the next step will be,” he said at Ngee Ann Polytechnic’s 50th anniversary celebration.

All these political leaders have served to clarify a comment made by a senior education ministry official that the government does not encourage more Singaporeans to get higher education.

As revealed by Wikileaks last year, assistant director of planning Cheryl Chan told the United States diplomats that it would instead cap graduate enrolment rate at 20%.

The reason, she said, was: “The labour market does not require too many graduates.”

She also admitted that only 23% of Singaporean students who entered primary school would ever complete a four-year tertiary education, a figure far below that of the United States (50%) and Taiwan.

This gave confusing signals to a worried population, which probably ranks as one of the most enthusiastic in Asia about getting a degree for their children.

Many continue to make great personal sacrifices to help their children and are unlikely to abandon this just because of what the government says. The new emphasis is for multiple skills and drive.

So far, the government has not reduced the places in university but has instead increased them. The number of universities were raised to five with a total enrolment of about 13,250 students, with about a third being foreign students. Cutting down tertiary education is obviously not in the cards – but “discouragement” is now taking place.

The ruling party is dependent on the scholarship system to recruit its future leaders, and it is still bent on attracting bright foreign students to its shores.

In addition, nearly 18,000 Singaporeans are studying in foreign institutions, mostly in Australia, the United States and the United Kingdom. According to local media reports, the market is unable to absorb the large number of graduates coming onstream.

One report quoted a McKinsey & Co study as saying that almost half of the graduates are holding jobs that do not require a degree.

The over-supply is having a dampening effect on graduates’ salaries (again no mention of the foreign arrivals), it added.

In the past 10 years, undergraduate numbers have doubled.

The effort to get Singaporeans to abandon the paper chase for their children is almost like mission impossible. Many have begun to spend thousands of dollars a month on private tuition for their kids starting as young as seven years old.

What is the new drive aimed at? One possibility is that it is trying to reduce the number of below average students from joining the paper chase but still encouraging the bright ones to carry on.

Economically, Singapore has barely escaped another technical recession. A revised first quarter GDP shows a rise of 1.8%. Gone are the days of double-digit growth, probably never to return.

So what work can non-graduates do? One suggestion from Prime Minister Lee is: “Become hawkers.”

Singapore plans to build 10 large hawker centres. It’s a chance to develop entrepreneurial skills in a business no Singaporean customer can avoid for long – if the products are good.

INSIGHT: DOWN SOUTH
By SEAH CHIANG NEE

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