I am attempting to determine the best exercise goals. Too much exercise like long distance running can cause a depletion of antioxidants and increase free radicals. But running and other forms of high intensity exercise increase BDNF. Where lies the tipping point?
Has anyone researched this?
Too much of a good thing can be a bad thing. But too much is so relative. My goal was a 1/2 marathon but maybe that would cause more harm than good?
“Comparing integrals for the two vigorous intensity conditions, subjects in the 40 min period showed an increase in the volume of BDNF circulated that was 2.7 times greater than that seen in the 20 min period group; the moderate intensity 40 min group showed an increase that was 1.4 times greater than the 20 min group. Future studies should seek to characterize the rise in sBDNF levels, the timing of the BDNF asymptote, and any potential fluctuations in sBDNF levels during exercise”
ncbi.nlm.nih.gov/pmc/articl...
So 40 minutes at a high intensity is a good target but benefits were noted with even just 15 minutes with moderate intensity.
But what is the maximum? At what point are there diminishing returns?
Is running a 10k a good goal or could it cause more stress than benefit?
Anyone know?
At the risk of stating the obvious, this confirms that the most extreme exercise pursuits can actually reduce brain size. They claim the brains recovered. Nonetheless I will not attempt to run from Italy to Norway. What about just a wee little marathon
“findings indicate a possible relationship between cognitive performance in high-demand tasks and retinal vasculature and support the idea of a neuroplastic effect of exercise.”
Rather vague but given that they were assessing marathon runners, and the results were vaguely positive, I would think then that training for just a half marathon (or less) would likely be beneath the the point of diminishing returns or increased oxidative stress inducing harm.
exerciseright.com.au/brain-...
climbing – especially if you actively commute to the rock wall!2. Trail running – something with twists, turns and great views is awesome
3. Dancing – where you’re learning new moves and also working your fitness
4. Functional movement – wait until the after school rush has finished then go check out (and play on) your nearest playground – think monkey bars, crawling through tunnels and balancing on beams
5. Team sports – they require you to be getting great aerobic gains by running around, whilst also working your brain in terms of strategy and quick thinking
Marathon too long is my layman take away.
So Goldilocks, which distance is optimum for maximizing BDNF and neuro plasticity?
study. We were able to show a significant decrease of BDNF concentrations in the marathon recovery period. One
IMHO opinion 10K is not too much, especially at an 8 - 9 min/mi pace. (I would give anything to be able to run again.)
Years ago Runners World Mag asked who was the healthiest among runners: Speed tracksters vs long distance runners. They determined that marathon and ultra runners lost muscle mass from training. 100 yard dash sprinters lost endurance while gaining muscle. 10K runners had the best blend of muscle and endurance and were considered the healthiest runners.
So if longevity is the goal, 10K racing is best. 
Great! Thank you! Excellent info! This is a very lofty goal for me.
Thank you! I have no personal experience with this and hearing from PWP who do is very helpful. Thank you Marc.
The research I quoted yesterday attained peak benefits at the 30 minute mark. I’ve run ultras with weight in my late teens until my mid to late 30s. But. Over 50 you’re also looking at wear and tear and maintenance. I feel I now get the best benefits at the 25 to 40 minute range (as I’m not looking at PBs any more). Less than 25 minutes doesn’t do overmuch. More than 40 minutes and repair takes longer. I’m trying to avoid any joint surgery which could me leave out of action for months. Too many miles on the clock.
Thank you! This helps me establish goals. I appreciate it
Walking as fast as you can for 1 hour every second dais maximium required for the best results. Nothing else beats that and you can do it anywhere, free of charge, I have been without Pd medication since 2002 and have had Pd symptoms since 1963.
Hi John, my husband got walking sticks to help with his gait and they definitely make an improvement. When he uses the walking sticks not only he doesn’t shuffle but his walking improves for some time afterwards.
When you use a walking sticck it means you are not standing upright, you are placing some of your weight on one arm or the other.
If you conscioisly stand upright, with your back straight and all your weight on both legs, you then decide to place all your weight on one leg andlift the other leg and move that one forward, Then, when the heel of that leg lands on the ground you place all your weight on that new front leg. and you should not be needing to hold onto a stick, because all your weight should be on one leg at a time, keeping your back straight.
I hope you understand that you have to fully concentrate on your posture!
Hi John! Have others that you know of had the same success with this protocol and able to live medication free over many years? Parkinson's is so different for everyone. 
Hi Joasava
Yes I have had plenty of emails from people who are getting great results from doing the fast walking. I don't kmnow how many of them have come off their medication yet, but it took me 8 years to do so. I never had tomincrease my medication, which was Selegiline.
In the lates edition of my book I give details of over 20 enails from other successful patients.
Have you read the Mayo Clinic studies on High Intensity Aerobic exercise, which fast walking certainlty is. this is the link
The Mayo Clinic Studies:
healthunlocked.com/cure-par...
The Annals of Neurology:
My opinion: You can't really exercise too much.
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