Exercise your body to keep your brain in shape

By Harvey Mackay

Gen. David Petraeus has a clear view of leadership, as Maj. John Patrick Gallagher recounts in the book Leadership Lessons of the White House Fellows, by Charles Garcia. One day when Petraeus was a colonel in the 82nd Airborne Division, he asked his soldiers to name the #1 leadership priority of the brigade.

Integrity? Marksmanship? No, the correct answer turned out to be physical fitness. The brigade thought Petraeus was joking, until the colonel began leading his soldiers through an intensive 75-minute exercise drill every morning. And soon his point became clear: The workouts drove the brigade to greater alertness and energy, as well as more pride in themselves and their unit.

As Gallagher puts it, "Self-discipline and being able to perform under pressure and exist outside our comfort zone would be the key that unlocked our success."

The word exercise derives from a Latin root that means "to maintain, to keep, to ward off." To me, that means I should exercise to maintain my health, to keep my sanity and to ward off the temptations that lead me down unhealthy paths. I spend at least 60 minutes a day walking, jogging, swimming or lifting weights.

What we consider "exercise" today is really a natural part of life, but in our current world, we have to make a conscious effort to make it part of our daily routine. Just a few generations ago, walking was a major form of transportation! Our evolution from hunters and gatherers, who walked to get from one area to another, to a sedentary automobile/train/plane civilization, has forced us to look at exercise in a different way.

According to the Franklin Institute, "walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Walking is not strenuous, so your leg muscles don't take up extra oxygen and glucose like they do during other forms of exercise. As you walk, you effectively oxygenate your brain." The research suggests this is why walking can "clear your head" and help you to think better.

So maybe a walking club at lunchtime would be a good place to start.

With a new year upon us, one of the resolutions many people at least think about is getting in shape. That's a great goal, and I hope it lasts beyond January 2. If you aren't active already, I encourage you to start now. You'll feel better and think better as a result.

Exercise is an important element of good health, but you've got to approach it with good judgment. Follow this basic advice for getting in shape safely:

• Start slowly. If you haven't exercised in a while, don't jump into a strenuous routine. Consult with your doctor to find out what's safe. Start each workout with a warm-up to ease your body into the session.
• Get the right equipment. Running in the wrong shoes or biking without a helmet can be dangerous. Don't take chances with old or used equipment. If you're not sure what you need, ask a trainer or someone with experience.
• Wear suitable clothing. Loose, comfortable clothing is essential. Wear fabrics that absorb sweat, so your body doesn't overheat. If you're exercising outdoors in cold weather, wear a warm hat and gloves; in hot weather, wear a cap to stay cool.
• Watch the weather. Don't go outside to work out in extreme temperatures. I've slipped more than a few times on ice in Minnesota. Wear sunscreen, winter or summer. In cold weather, dress in layers. During the summer months, exercise in the morning or late in the day to avoid excessive heat.
• Drink plenty of water. Keeping hydrated is important before, during, and after exercise. Take a drink every 20 minutes, even if you don't feel thirsty.
• Pay attention to surroundings. When you're outdoors, don't "zone out." Watch out for traffic, other people, rough surfaces and other dangers. Even in the gym, keep your eyes open and your mind engaged to prevent accidents with equip¬ment or other exercisers.
• Listen to the warning signs. Don't try to "work through" pain. Slow down if you get short of breath. If you get dizzy or feel nauseated, or feel pain in your chest, neck, shoulders, or arms, stop exercising immediately. If the symptoms don't go away, call your doctor.

Mackay's Moral: Taking care of business starts with taking care of yourself.