Many of my articles have touched on the virtues of good diet and cardiovascular exercise, and even the idea of weight bearing exercises to maintain bone and muscle mass. And just for the record, I really do practice what I preach by serious bicycle riding 4 days a week about 160 miles per week and lifting weights twice a week, and Ive been doing that for years.

Thats why I was so surprised to learn that weight lifting, while certainly good for you, also has shown to slow cognitive decline in seniors. Now were not talking about trying to become the next senior Arnold Schwarzenegger here, were talking about reasonable resistance training.

Aerobic exercise that raises and sustains our heart rates is good for us. Activities like jogging, cycling, swimming, walking exercises that have your body moving continuously all contribute to keeping you physically and mentally sharp. Now theres proof that adding weight training to your aerobic exercise, in addition to improving your strength, muscle mass and bone density, keeps your brain, and particularly your memory sharper.

The University of British Columbia conducted a study of women in the 65-75 age group. These woman agreed to attend a one-year resistance training program which included as little as one day a week but no more than two days a week of weight training to determine if they showed improved cognitive ability.

Researchers found that even simple weight training, using weights as light as 2-3 pounds initially, resulted in an improved ability for those seniors to make accurate decisions quickly.

Study results were published in the Archives of Internal Medicine earlier this year, and the research compared results among three different groups: (1) a group that did weight training once a week, (2) another group that did twice weekly weight training and (3) a group that twice-weekly did a basic balance and toning exercise routine.

After the one-year program, the two groups that had done resistance training with weights showed gains in selective attention and decision-making. The results were significant, a 12.6 percent improvement versus a slight regression in both decision-making and attention among those who did only the balance and tone exercises.

There have been many studies showing the positive link between exercise and benefits to the body and mind. Since the brain is the master computer of the body, it makes sense that keeping it at peak function will also improve your physical performance.

In this study, participants used resistance-training machines and free weights. The amount of weight and number of repetitions were slowly increased over time. Exercises were basic, like simple squats against a wall while holding hand weights, and variations to the basic exercises, such as lunges, were added over time.

With falls being the number one reason for seniors going to the emergency room, adding resistance training to a seniors workout routine, even if mobility is limited, is good because weight-bearing exercise helps prevent osteoporosis and also reduces the risk of fractures associated with falls.

Its important to realize that body and muscle strength training is the foundation that allows you to stand and walk. If you dont have the strength to do those two things, youre likely to suffer a fall and one of the results of that tragedy is that you wont have the capability to undertake even mild cardiovascular exercises.

The real plus comes from a combination of consistent weekly exercise that incorporates stretching, balance, cardio and aerobic exercise with strength training. Not only is it great for your physical and mental health, it helps keep your mind sharper and may protect you from memory loss.

As with all exercise programs, I strongly suggest that you first get a complete physical and talk to your doctor about your intentions to exercise. Then start very slowly, consider working with a trainer, or at the very least, have someone knowledgeable about weight training walk you through the different exercises and machines and get you started using light weights and working on correct form.

There you have it. All your body parts are connected to your brain, and total fitness remains the key to a better, longer quality of life.

Ron Kauffman is a Certified Senior Advisor, radio talk show host and an expert on issues of aging and caregiving. He is the author of Caring for a Loved One with Alzheimers Disease, available at www.seniorlifestyles.net, where you can also hear his weekly Podcasts. He can be reached at 561-626-4481 or by email at drron407@bellsouth.net.