We
usually don't think of our bodies in terms of being "smart." 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 five
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.
References:
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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