Physical Activity Boosts Cognitive Function and Safeguards Mental Health

Physical Activity Boosts Cognitive Function and Safeguards Mental Health

Strut Your Stuff for a Smarter Brain!

Got that New Year's resolution burning a hole in your sneakers? Or maybe you're just looking for a new reason to live a more active lifestyle. Well, strap on those runners, because holiding on to this advice might just lead to a supercharged brain!

Yes, you heard it right! Boosting your physical fitness through aerobic exercise can boost your brainpower. And no, we're not talking about running a marathon and suddenly cracking open the Book of Knowledge. Instead, we're talking about modest, regular physical activity benefiting your cognitive abilities. (Sounds too good to be true, huh?)

"Physical exercise, and aerobic exercise in particular, plays a big role in maintaining cognitive health, even for those at risk of developing dementia and Alzheimer's," explains neuropsychologist Aaron Bonner-Jackson, Ph.D. "Regular exercise can make a significant difference in terms of overall body function, which, in turn, benefits brain function."

Wondering how and why? Let's dive into the science.

The Research Behind Physical Activity and Brain Health

In a recent study, 454 older adults were put through yearly physical exams and cognitive tests for 20 years and agreed to donate their brains for research upon death. The study participants wore accelerometers, which tracked their physical activity 24/7.

Those who were more active scored better on memory and thinking tests. Furthermore, an increase in physical activity was linked to a 31% lower risk of dementia. The link between physical activity and brain function remained consistent even after researchers factored in the study participants' brain pathology and whether or not they had dementia[1][2].

Another study looked at 160 sedentary older people with mild cognitive impairment. They were split into four groups: aerobic exercise (three times a week for 45 minutes per session), heart-healthy Dietary Approaches to Stop Hypertension (DASH) diet, a combination of aerobic exercise and the DASH diet, and a health education group.

Unsurprisingly, the health education group's brain function worsened. Meanwhile, those who exercised (either alone or in combination with the DASH diet) showed improvements in thinking and memory. The DASH diet alone didn't impact brain function[1][2].

How Exercise Boosts Brain Health

"There are numerous mechanisms by which exercise benefits brain health. Exercise enhances cognitive functions such as memory, executive functions, and mood regulation by promoting structural and functional changes in the brain," Dr. Bonner-Jackson explains[3].

Here are a few ways exercise boosts your brain health:

• Improves cardiovascular health - "What's good for the heart is good for the brain," emphasizes physical therapist Christy Ross, PT, DPT.
• Improves blood flow to the brain
• Reduces inflammation
• Lowers stress hormone levels

Additionally, exercise may offer direct physical benefits to the brain itself, such as increasing the thickness of the cerebral cortex, improving the integrity of white matter, and promoting neuroplasticity - your brain's ability to form new neural connections[3].

"One of the key areas these changes take place is in the hippocampus, which plays a crucial role in memory. In studies, they find that people who meet the recommended amounts of exercise experience improved learning and memory in the hippocampus," Dr. Ross explains[3].

How Much Exercise Do You Need for Cognitive Fitness?

Aim for moderate-intensity aerobic exercises, such as running, jogging, biking, swimming, or even dancing! (Who said working out couldn't be fun?) Aim to engage in vigorous physical activity three days a week for 15 minutes, or if high-intensity workouts aren't your thing, shoot for 30 minutes of moderate activity five days a week to attain similar brain-enhancing effects[3].

Remember, a lifetime of regular exercise is best for optimal brain health, but it's never too late to start. Even small amounts of exercise can yield significant benefits[2].

"For those who think they've been the most sedentary or don't enjoy exercise, there are still health benefits for both body and brain by incorporating some physical activity into their routine," Dr. Ross adds[3].

Studies have shown that even minimal physical activity can lead to higher total brain volume, effectively slowing down brain aging[1][2].

So, get moving, friends! Your body and mind will thank you for it. (And who knows, maybe you'll unlock a new cartwheel while you're at it!)

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1. Regular aerobic exercise, such as running or biking, can significantly increase brainpower and improve cognitive abilities, even for those at risk of developing conditions like dementia and Alzheimer's.
2. According to a recent study, more active older adults scored better on memory and thinking tests and had a 31% lower risk of dementia, even after researchers factored in participants' brain pathology and whether or not they had dementia.
3. Improved cardiovascular health, better blood flow to the brain, reduced inflammation, and lower stress hormone levels are just a few ways exercise can boost brain health and promote structural and functional changes in the brain.
4. For optimal brain health, aim for moderate-intensity aerobic exercises, such as running, jogging, or dancing, for at least 15 minutes per day, three days a week, though low-intensity workouts for 30 minutes a day, five days a week, can also yield benefits.

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