Although we can’t change our genetics or age, we can adopt healthy habits, such as eating well and exercising regularly, to help prevent neurological diseases, slow down age-related memory loss, and improve our Brain Health overall.
According to the World Health Organization (WHO), nearly 1 in 6 people worldwide have a neurological disorder. In the United States, around 5.8 million people are living with Alzheimer’s disease and 1 million with Parkinson’s disease.
There’s a lot of research showing that exercise is good for brain health. A recent study found that exercise not only improves brain health and behavior but also helps grow and develop brain cells. It can even reduce harmful protein buildup in the brain’s arteries.
To learn more about how exercise affects the brain and helps reduce cognitive decline, I spoke with Dr. Marat Reyzelman, a neurology and clinical neurophysiology specialist at Wellstar Health System, and Dr. Ebony Glover, the Director of the Affective Neuroscience Laboratory and an Associate Professor of Neuroscience at Kennesaw State University.
The Benefits of Exercise for Brain Health
Most of us know that regular exercise is one of the best ways to keep our bodies healthy. It helps lower the risk of heart disease, stroke, diabetes, and cancer. However, we often forget how important exercise is for maintaining a healthy brain.
Dr. Reyzelman points out that exercise is crucial for brain health. Research shows that adults who exercise regularly experience less brain tissue loss and fewer signs of vascular damage and silent strokes, as seen on MRI scans.
Additionally, exercise can increase the thickness of the brain’s cortex, which is essential for memory and thinking. In short, exercise helps preserve or even grow brain cells, while a lack of exercise can speed up age-related brain cell loss.
The Role of Oxygen in Exercise and Brain Health
One of the main benefits of exercise is the increased oxygen intake it provides. According to Dr. Ebony Glover, “The brain uses a lot of oxygen, and getting more oxygen can help with cognitive functions like learning and memory.”
These functions include neurogenesis and neuroplasticity. Neurogenesis involves the growth and maintenance of new brain cells, while neuroplasticity is the brain’s ability to form new connections to compensate for cell loss. Oxygen is crucial for both processes, and regular exercise helps increase the oxygen supply to the brain.
Dr. Reyzelman also highlights that the increased blood flow and oxygen from exercise are essential for boosting memory, cognition, attention, and focus. This is largely due to the positive impact on the hippocampus, the part of the brain responsible for memory.
Studies show that regular physical exercise increases blood flow and oxygen to the hippocampus, which can enhance cognitive performance across all age groups.
How Exercise Benefits Both Brain and Heart Health
Dr. Reyzelman explains that there’s a strong connection between brain health and heart health. Exercise helps improve brain health by boosting our cardiovascular system. People with heart disease are more likely to have strokes and dementia.
By improving heart health, exercise can lower the risk of these conditions and slow the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Reyzelman also points out that brain health is linked to inflammation and stress. Regular exercise reduces inflammation and stress hormones like cortisol, which can damage brain tissue and speed up brain aging.
Additionally, exercise increases the brain’s production of endorphins and neurotransmitters, which enhance our physical and mental well-being.
Exercising for Optimal Brain Health
As a certified personal trainer, my job involves creating exercise plans that suit each client’s goals and needs. One way I do this is by including a variety of exercises. The same approach applies to improving brain health. According to experts, a mix of exercises is important.
For the best results, we should include aerobic exercise, strength or resistance training, and yoga or mindfulness practices. This variety helps target different aspects of brain health.
Cardio Exercise
The term “aerobic” means “with oxygen.” Since oxygen is crucial for promoting neurogenesis (the growth of new brain cells) and neuroplasticity (the brain’s ability to form new connections), aerobic or Cardio Exercise is highly recommended for brain health.
Dr. Reyzelman notes that both aerobic and anaerobic exercises can benefit the brain. However, activities like running, brisk walking, rowing, swimming, or biking have more research supporting their positive effects on brain health.
Combining these aerobic exercises with some lightweight resistance exercises may offer the greatest overall benefits.
Resistance Training
Strength or resistance training involves exercises that use resistance, like body weight, free weights, or machines, to build muscle strength and endurance. This type of training is also good for brain health.
A recent study found that people who did strength training improved their cognitive performance and protected the hippocampus, the brain area involved in learning and memory. Participants did 90 minutes of strength training each week, usually in two or three sessions, over six months. The benefits were still evident up to a year later.
Yoga
Yoga is well-known for its mental health benefits. Many studies show that yoga can help reduce anxiety, depression, and stress. It focuses on deep breathing and using body weight to build strength, flexibility, and mobility, making it a great choice for brain health.
Research suggests that yoga can improve brain function and structure, particularly benefiting the hippocampus, which is crucial for memory and learning. Practicing yoga may also help slow down age-related declines in brain health.
How Much Exercise Is Necessary?
Dr. Reyzelman advises that while more exercise is always better, even a little is beneficial. He mentions that the best cardiovascular benefits, which also support brain health, come from exercising at least five hours a week. However, if that’s too much, aim for two and a half to three hours weekly, with each session lasting 30 to 45 minutes.
He also suggests starting slowly and gradually building stamina for the best results. If you’re new to exercise or haven’t been active in a while, it’s a good idea to consult a doctor to create a personalized plan before starting.
Key Takeaway: A Healthy Body Leads to a Healthy Brain
Taking care of our cardiovascular system, muscles, and stress levels also benefits our brain.
