Want to improve your brain? Exercise.
Like physical health, brain health is something that can be nurtured and improved through a combination of lifestyle choices, including diet, sleep, social interactions, and, crucially, physical exercise. Recent studies have shown that maintaining an active lifestyle can significantly contribute to reducing the risks of neurodegenerative diseases such as Alzheimer's and other forms of dementia. According to Harvard, numerous studies indicate that the brain regions responsible for thinking and memory tend to be larger in individuals who engage in regular exercise compared to those who are sedentary. Specifically, research has found that participating in a moderate-intensity exercise program consistently over six months to a year is linked to an increase in the volume of certain targeted areas of the brain. Additionally, University of South Australia cites that physical exercise is 1.5 times more effective in managing depression and anxiety than medication. The science behind exercise and brain health is actually quite simple:
Increased Blood Flow: Exercise is known to increase heart rate and promote healthier blood circulation. Improved blood flow increases oxygen and nutrient delivery to the brain, supporting the growth and maintenance of healthy brain cells. This supply of nutrients is essential for sustaining optimal cognitive functions and ensuring that the brain can operate at its best.
Neurogenesis: One of the most fascinating findings in neuroscience is the brain's capacity for neurogenesis, meaning the growth of new neurons. Exercise has been shown to stimulate neurogenesis in the hippocampus, the area of the brain that is critical for learning and memory. A study published in the journal "Nature" showed that physical activity enhances neuronal growth and synaptic connections, particularly in young adults.
Neurotransmitters and Mood Regulation: Regular exercise increases the release of neurotransmitters such as endorphins, serotonin, and dopamine. These "feel-good" chemicals are associated with improved mood and reduced feelings of anxiety and depression. Engaging in physical activity can also help manage stress, which in turn protects against cognitive decline. Research indicates that individuals who exercise regularly report better mental health and enhanced quality of life.
Reduced Risk of Cognitive Decline: Many studies have demonstrated a clear correlation between physical activity and reduced risk of cognitive decline as we age. A longitudinal study conducted by the Alzheimer’s Disease Neuroimaging Initiative (ADNI) found that individuals who engaged in regular physical exercise had a significantly lower risk of developing Alzheimer’s, even in the presence of various risk factors.
Enhanced Cognitive Function: Exercise not only helps prevent cognitive decline but can also boost overall cognitive function. Activities that elevate the heart rate, such as aerobic exercises, have been associated with improvements in executive functions, memory, and processing speed. The benefits are particularly pronounced in older adults, where regular physical activity can improve attention span and other cognitive skills.
Types of Exercise Beneficial for Brain Health
A recent study by University of Queensland found that a combination of moderate and vigorous physical activity each week saw the positive effect on cognition increase both for men and women. Since mobility can become a barrier as we age, it is better to start the habit of exercising often earlier in life. It’s all about finding an activity that you enjoy. Besides a brisk walk two or three times a week, here are other suggestions:
Aerobic Exercise – This is an umbrella terms for activities that increase your heart rate and improve cardiovascular health, such as running, walking, cycling, and swimming. These exercises have been shown to deliver high levels of oxygen to the brain and enhance mood through the release of endorphins. Engaging in at least 150 minutes of moderate aerobic exercise per week is recommended by the World Health Organisation for optimal brain health. Yet, only 15% of Australians meet this guideline, which is a great concern considering the rise of Alzheimer’s and dementia, due a longer life expectancy in industrialised countries.
Strength Training: While aerobic exercise gets most of the attention regarding brain health, strength training also plays a crucial role. Resistance exercises help improve overall physical health, support neurogenesis, and enhance executive function. Even moderate strength training can lead to better cognitive performance, particularly in older adults.
Mind-Body Exercises: Activities such as yoga and tai chi combine physical movement with mindfulness, offering benefits for both mental and physical health. These practices reduce stress and improve emotional well-being, leading to better cognitive function. They also increase flexibility, balance, and coordination, further enhancing overall brain health.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of training is beneficial for improving cardiovascular fitness and has been linked to enhanced brain function and neuroplasticity. Studies have shown that HIIT can lead to improved executive functions and memory performance.
Tips for sticking to your exercise routine
To reap the benefits of exercise for brain health, it's essential to create a varied and balanced routine. Whether you're a beginner or a seasoned athlete, establishing achievable fitness goals will help you stay motivated and committed. Start with small, measurable targets, such as taking a 15-minute walk three times a week, and gradually increase the intensity and frequency.
Finding activities that you truly enjoy will make exercising feel less like a chore and more like an integral part of your life. Whether you prefer dancing, hiking, cycling, swimming, or group classes, choose activities that you look forward to. The added benefit of having an opportunity to socialise also contributes to overall better mental health. Enjoying the activity, rather than becoming focused on the result helps you stay consistent.
Aim at mixing the exercise. For example, you can practice moderate-intensity aerobic activity per week such as walking, complemented by muscle-strengthening activities on two or more days. Also, try to incorporate short bursts of activity throughout your day, such as walking during breaks or taking the stairs instead of the elevator.
However, remember to listen to your body. If you feel pain or extreme fatigue, it's best to rest or modify your routine. Make sure to consult a healthcare provider if you have any underlying health conditions or concerns.
Other lifestyle factors affecting brain health
While exercise plays a significant role in brain health, it is essential to remember that it's just one piece of the puzzle, and there are other lifestyle factors to consider. For example chronic stress can negatively impact brain health, leading to cognitive decline and increased risk of neurodegenerative diseases.
On the positive side, there are factors such as nutrition. A balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins supports brain health. Foods rich in omega-3 fatty acids (like salmon and walnuts), antioxidants (like berries), and vitamins (like vitamin E and B vitamins) have been linked to improved cognitive function.
Quality sleep is also essential for optimal brain function and memory consolidation. Sleep deprivation can lead to cognitive decline and negatively impact mood. Aiming for 7-9 hours of quality sleep each night to support brain health is a great goal.
Last but not least, social interactions can significantly benefit both mental and emotional health, reducing feelings of loneliness and depression. Engage in activities that promote social connections, whether it's joining clubs, volunteering, or spending time with family and friends.
Incorporating exercise into your daily routine doesn't have to be daunting — it's about finding activities you enjoy, setting realistic goals, and staying consistent. Coupled with a balanced diet, quality sleep, social engagement, and effective stress management, exercise can be a powerful tool for nurturing lifelong brain health.
As we continue to learn more about the brain and how everything we do can impact its health, let’s remember that investing in our physical health is equally an investment in our mental and emotional well-being. By making conscious choices to be active and engaged, we help create a brighter, more robust future for our brains. So lace up those sneakers, find activities you enjoy, and start moving — your brain will thank you!
If you or your loved one is experiencing memory issues and are ready to get support, contact our psychology clinic in Tweed Heads, where counselling is available for children, teens, adults, couples and families. Often the first step is the hardest, but Brain Care is here to support you through the rest of your journey.