Episode Description
We’ve heard it for years: exercise with a friend. But why? In this week’s episode, we dig into research reported in a March 2023 Washington Post article that points to reduced cognitive impairment (especially in older age) when physical activity is done in the company of a buddy. Join us for a conversation on making exercise more interesting and join the experiment of trying something new (with a friend) once-a-month.
Produced and Edited by:
Sabrina Hill
“This article talked about late-life cognitive function. And if we’re socializing and exercising together, you’re building a cognitive reserve.”
PAT GOING
Resources Mentioned in this Episode
The Washington Post article that inspired this episode “Exercise with a buddy. Your brain will thank you for it.” https://www.washingtonpost.com/wellness/2023/03/29/exercise-social-interaction-workout-buddy/
Transcript
Patrick Going:
Hello! Welcome to Going Older. I’m Pat Going.
Amy:
and I’m Amy Going Haworth.
Patrick Going:
This is a podcast about Aging from the perspectives of two generations. On today’s episode, we’re going to address exercising with a buddy. Your brain will thank you for it.
Amy:
So you mentioned something about exercising with a buddy, your brain will thank you for it. What does that mean?
Patrick Going:
Well, I saw an article last week that talked about all the benefits of exercising, and, yes, we’ve heard this for years and years. But the new angle that so intrigued me, that I thought we could talk about today, was how exercise with a friend or a buddy can really help cognitive health.
Patrick Going:
There were some studies out of Japan and also the WHO, the World Health Organization, and from Spain, where they really looked into this. And I just found it fascinating. It also brought in the social participation factor that comes when you’re exercising with somebody. And I thought it fit perfectly about how we talk about two different generations in these podcast discussions. I thought about you and your son going out and played some pickleball in a tournament.
Amy:
Yeah, and that’s so interesting that you bring up that aspect of this. And what I mean by that is it doesn’t feel like exercise when you’re with a friend. It feels like you’re making memories together. You know this isn’t really new news, right? Like that exercising with a buddy has positive benefits, like sticking to an exercise routine. Or being accountable when it gets hard and your commitment wanes. But I think one of the things that’s just so interesting here is you’re mentioning this article really highlights the idea that there’s dementia prevention. Also it’s not lost on me that sometimes we forget that our brain is actually a muscle. So I’m just wondering the correlation to the sheer social activity of it and the opportunity that gives our brain to be in the social gym, so to speak. As some of the dementia research has pointed out… and I am certainly not an expert, or even knowledgeable… but I’ve just happened to have read a few things and paid attention through the years with your conversations, Dad, but it’s sounding like the physical exercise, the diet, the social activity, these are all stimuli to help our physical system work and optimize for the best case scenarios. So what are your thoughts about that correlation to exercising with a friend and the decrease in propensity to get dementia?
Patrick Going:
Well, let me bring up a data point that this research identified. It said physical inactivity combined with low social participation account for 40 percent, 40 percent of dementia, which is huge. And to make sure we all understand what we’re talking about, social exercise is
simply working out with another person – be it a child, a friend, your spouse. I liked what you said, Amy, that it really holds you accountable to work out with a buddy. You say to a friend ‘okay, we’re going to meet at nine in the morning to go on this two-mile walk’. We’ll be in the nice bright sunshine. We’ll not talk too much about politics. We’ll be excited about being outside and being healthy. Just one other significant thing this data determined. With older people this social exercising also lowered the risk of functional disabilities which includes mobility impairments, fewer falls, things of that nature. And, as you know, the incidence of falls has a direct correlation to how much longer you’re going to live and what your quality of life will be.
Amy:
Hmm, that’s so interesting. Fewer falls, do you think people are more aware if they’re interacting with someone? I’m just curious about the ‘why’ behind that.
Patrick Going:
Well, I think the fact that you’re exercising with a buddy, rather than saying ‘oh, I’m going to have another cup of coffee and not go out’. So I don’t think that exercising with a buddy necessarily makes for less falls, it’s that the exercising itself makes for less falls. And you’re going to exercise more if you’re held accountable with a friend and you do get out there.
Amy:
That makes good sense. You know, there’s one thing that’s been so interesting in my world in the last two decades. When I was younger, being social meant getting together for drinks and dinner with girlfriends or other couples. And I’ve noticed as I’ve gotten older, there’s definitely been a trend to choosing social interactions that don’t involve drinks and dinner. And I think alcohol tolerance changes as we get older and responsibilities change – whether that be careers or at home. So instead of having two glasses of wine on a Tuesday night like before because now it no longer sits as well on a Wednesday morning when you need to be up and move forward into your day and your responsibilities.
But I also think of what other options are out there that don’t involve going out and coming home $100 lighter in your pocketbook. In those years … when I think it actually started for me … I had one friend who didn’t drink. And so we needed to figure out what do we want to do to hang out? That it started for me. I walk all the time. That’s my go-to invitation for people now. It’s no longer like, hey, let’s go to happy hour. It’s let’s go walk on the beach at 7am. And interestingly, I find the conversations also change. I’m sure there’s a study out there about this too, because I’ve seen it show up in organizational research – the idea of walking meetings. And I think you had a boss way when I was young who used to suggest a walking meeting. Do I remember that right?
Patrick Going:
You sure do. That was in Jackson Hole with Dr. Fagan. And there are studies that you really do develop more cognitive awareness with walking meetings. You tend to be more creative when you are doing these walks. And sometimes it’s because you don’t have a definite agenda. You’re letting things flow.
I believe Steve Jobs was also a big advocate of walking meetings when they were trying to come up with creative solutions and some business decisions. And it’s interesting that you go down to the beach that is so convenient for you and do those walks. And so I wonder if you’re really thinking about problems or you’re just letting things flow.
Amy:
And you know, I think that idea is no agenda, fewer interruptions. It comes back to this – this going with the buddy – social exercise. It’s the connection making. And there’s so many opportunities for us to do that. And if ‘connection-making’ is the primary objective then exercise is one of those vehicles to make that connection; to stimulate discussion and dialogue; to change the scenery. And I think it’s often very overlooked because it hasn’t been necessarily what we’ve been programmed to do.
Patrick Going:
Well, really well said. And I’m going to use that word again, socialization. We all know that as we get older, if we tend to not get out of the house, how unhealthy it is. If a significant other or a spouse dies, and people find themselves alone, their health can deteriorate so significantly without socialization.
Like what you said, connections or socialization directs affects our aging brain. So how do we social exercise? This article talked about late-life cognitive function. And if we’re socializing and exercising together, you’re building a cognitive reserve. This is a term that can be hard to get your arms around. But I think we’re just coming back to how do we can put all of this together with a buddy. Whatever shape that takes is such a good way to go. So what other ways than going for a walk with a friend are some other things that you do that you think is social exercise?
Amy:
Hmm. Well, I just happened to love walking, but I also feel like any time I’ve been a regular attendee at an exercise class and for me, for many, many years, was a yoga studio. But I sometimes would see those people there who would be the first people I’d see in the morning. I personally love exercising in the morning because I think it attracts a group of people who are really positive about their morning.
People in the gym in the mornings are typically choosing to be there and they’re happy about it. And so just even having a group of people who you become familiar with, sometimes it’s not even knowing their names, but there’s a social connection and even a recognition. And there must be some psychologist with a name for relationships at a distance, these acquaintances, but you’re still connected. I’ve definitely experienced that.
During COVID, there was a community of people who I now actually miss. We would see each other every day for two years, doing exercise at the same time outdoors. It was almost kind of sad when 2022 rolled around and people started back to their old habits and gyms and in other places where that had occurred before. But I think that is a real dynamic for me. It’s sort of a socialization by distance, but it’s a productive distance. Yeah.
Patrick Going:
Well, for some other activities, I can’t let this podcast go by without mentioning Pickleball. What is so unusual about Pickleball is you are closer to the people that you’re playing with. Pickleball usually has four people, so you have interaction among those four people. And you can easily play with different generations. It lends itself to somebody over 60 having a great game with somebody in their late 30s. Other social exercise can be ping pong or water aerobics. I took a water aerobics class for the first time a little while ago and oh my gosh I mean you’re just right next to each other splashing around and you can’t help but laugh and give each other some ribbing. Pilates of course is like your yoga interaction.
For the people who are listening, some of those activities might be appealing for them to do.
Amy:
Well, I love that you find adventure to try some new things. I think what you’re talking about, especially if you’re trying something new, go with a friend. Make it an adventure together. And so you’re getting that social exercise, but you’re also inviting somebody else along on your adventure. It can take away any trepidation of not belonging to whatever class or activity that you’re doing something wrong. When you know somebody’s going to have your back and laugh along with you if you can’t do the move or whatever it might be. I think that you bring up how this can be a really fun adventure and a little bit of an experiment. And maybe it even becomes a goal. You know, I’m going to try one new social exercise opportunity or option. Once a month. But don’t set the bar too high.
Just try one a month. It can be very stimulating to your brain. New pathways, having to do new things.
Patrick Going:
Excellent. I love the fact that you used that word adventure several times. It’s just the whole mindset of how you approach it. One other thing, gardening. Gardening can be social exercising and fun to garden with a buddy. You might look at something and say, what is this? Are we going to need more mulch? Interactions like that.
This discussion is a little bit of twist from the usual traditional advice we hear to get your 150 minutes a week of moderate exercise. Absolutely that’s important, but add this new element of having a buddy. That should really pay dividends for your cognitive health too.
Amy:
Yeah. I think it’s great. Well, what’s your exercise with your buddy going to be this weekend?
Patrick Going:
Well, I’m going fly my drone.
Amy:
Uh-oh, now is the drone the buddy? Or is your buddy coming with you?
Patrick Going:
The buddy is coming with me. We’ll have to incorporate some walking too. And we’re going to get back onto the Pickleball court because the weather is now conducive to playing outside. We’ve been remiss and haven’t picked up the paddles for awhile. It’s just going to be a great weekend, so no excuse. And I’m so fortunate to have somebody right here who will make sure we get out the door by 9am.
Amy:
That’s fantastic. Well, I’m going to get my Pickleball buddy back on the Pickleball court this weekend and see where that goes. We’re going to try to rotate in on a few matches. I’m definitely going to let you know, but I think you’re coming into a warmer season, and we’re coming into a hot season. So our Pickleball season is actually kind of ending while yours is just beginning. So it’ll be fun to watch you all back on the court. And we’ll keep you updated. We might have to be out there at 6 a.m. in order to not sweat to death.
Patrick Going:
We do have a website for our podcasts – www.GoingOlder.com. If anybody has suggestions on how they exercise with a buddy, please leave a comment. And we would love to share it with our listeners, because I know there are more creative things out there. And that would be another one of those adventures, like you talked about, that somebody could try.
Amy:
That’s a great idea. Well, we always close with gratitude. So what are you grateful for today, Dad?
Patrick Going:
Well, I’m grateful for the opportunities that are going to present themself when we move into a new senior living complex that’s being built. In a couple months, we’re going to be within an environment of active seniors, and there’s going to be so many opportunities to exercise with known buddies, and new friend buddies. And that’s pretty special. I’m really looking forward to it.
Amy:
That is such a great point. Look at all the adventures ahead. Well, to me, as far as gratitude, I just am feeling grateful that it’s Friday, and I’m looking forward to sleeping in without an alarm going off. So that’s what has me excited right now in this moment.
Patrick Going:
Okay!
Amy:
Well, I’ll sign us off, Dad.
This is a podcast about aging. It’s actually a podcast about living. So get out there and live life well. Talk to you next time.