When you think of your body does
the word "smart." come to mind? For example, we walk to the corner
store without giving a single thought to the complex mechanics involved in
getting there and back. But behind the scenes there's plenty going on and your
body's "IQ" has a lot to do with your success in accomplishing
everyday tasks.
One of the most important parts of
the brain function is directing the messages to and from the brain to the body.
This process is called "Proprioception"
and is one of those background physical processes that make up your body's
total IQ. Proprioceptors are specialized nerve endings located in your muscles
and joints that inform your brain about your body's position in
three-dimensional space.
You're able to write legibly
because proprioceptors are sending instantaneous data about the angles of the
small joints of your fingers and wrists as your pen moves across the page.
You're able to run on the beach because proprioceptors are continuously sending
signals to your brain about the changing shape of the uneven surface of the
sand.
Without these specialized nerve
endings, we'd never be able to hit a baseball, throw a Frisbee, or drive a car.
But proprioceptors can be smart or less than that. It all depends on how
well-trained they are. One person out for a stroll might trip over a crack in
the pavement and suffer a badly sprained ankle. Another person might trip over
the same crack, even badly turning over their ankle in the process, and keep on
walking without even a trace of a limp.
The difference between injury and
non-injury is the level of proprioceptor training, and this level usually is
related to whether you're doing regular exercise. Exercise trains your muscles
and joints to adapt to varying kinds of stresses (weight-bearing loads)
throughout a variety of positions (the full range of motion of those joints).
As a result, trained
proprioceptors can withstand a high degree of stress (such as a sudden twisting
of an ankle). The untrained ankle, possibly the ankle of a person who hasn't
done much walking, running, or bike riding in the last 5 years, will be damaged
by an unusual and unexpected stress. The result is an ankle sprain of varying
severity and possibly a broken ankle.
Similarly, it is well known that
older adults experience more frequent falls than do younger adults. Part of the
explanation involves proprioception. Many older adults don't engage in regular
exercise. Proprioceptive function decreases, changes in level or surface aren't
recognized quickly by the person's feet and ankles, and the person falls.
It's easy to see that the effort
to maintain your body's IQ is time very well spent. The fastest way to boost
this skill set is by doing regular exercise. All kinds of exercise provide
benefit, so the best exercises are the ones that have some interest for you
personally. Optimally, a person is doing both strength training and
cardiovascular exercise. As always, the key to long-term health and wellness is
consistency.
Better Brain Tip:
Start a walking routine that
varies in speed and elevation to stimulate better brain body coordination
Wong JD, et al: Can proprioceptive
training improve motor learning? J Neurophysiol 2012 Sep 12 [Epub ahead of
print]
Ferreira ML, et al: Physical
activity improves strength, balance and endurance in adults aged 40-65 years: a
systematic review. J Physiother 58(3):145-156, 2012
Howe TE, et al: Exercise for
improving balance in older people. Cochrane Database Syst Rev 2011 Nov 9(11):CD004963.
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