Exercise Boosts Brain Performance
Exercise Boosts Brain Performance
If you live to age 90, you have a 50 percent risk of being diagnosed with Alzheimer’s disease!
Those of you who have followed me for a while know that an active lifestyle is important to me. Besides cold water swimming and sauna, exercise is my no 1 choice to stay healthy in brain and body. Actually exercise is the one single thing we know will repair damaged cells, slow down ageing and even improve all our bodily and mental functions. And it makes sense, as exercise has been proven to impact brain performance in many ways. The benefits of exercise on the brain are endless, from improving memory and concentration to reducing stress and boosting mood.
Today, we will explore the science behind how exercise can enhance brain function and some fun ways to incorporate physical activity into your daily routine.
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The Science Behind Exercise and Brain Performance
Physical activity increases the flow of oxygen and nutrients to the brain, promoting the growth of new blood vessels and nerve cells. It also releases hormones that aid in the development and survival of brain cells. As a result, regular exercise has been linked to improved cognitive function, including memory, focus, and problem-solving skills.
Exercising regularly can help prevent age-related decline in brain function and reduce the risk of developing neurological conditions such as Alzheimer's disease and dementia. These brain diseases are increasing in incidence all over the world. In fact, if you get to live to age 90, you have a 50 percent risk of being diagnosed with Alzheimer’s disease! Scary, right? So what can we do? The answer is Exercise!
Exercise has also been shown to enhance creativity and productivity by stimulating the brain's reward system.
Now that you know how exercise impacts your brain, let's explore some of the scientific benefits of exercise on specific brain functions:
Boosts Cognitive Function
Engaging in physical activity has been linked to improved cognitive function, including better memory, attention, and processing speed. A study by Brian D. and colleagues opens up the possibility of prolonged cognitive benefits through exercise, even in the oldest-old population (85+ years old). The study explored the association between different types of physical exercise and cognitive function in this age group.
The study included 184 cognitively healthy participants aged 85-99, with a mean age of 88.49. They completed a questionnaire assessing their engagement in physical exercise and a cognitive battery, including Symbol Search, Letter Fluency, Stroop task, and NIH-TB. The participants were divided into three groups based on their reported physical activity levels: sedentary, cardio (aerobic exercise), and cardio + strength training.
After controlling for factors such as education and the metabolic equivalent of tasks, the cardio + strength training group showed the highest cognitive performance overall. They also performed significantly better on tasks measuring processing speed and executive function than the sedentary group. Additionally, they outperformed the cardio group on some measures of cognition, suggesting a potential synergistic effect of combining aerobic and resistance training.
This study highlights the importance of physical exercise in maintaining cognitive health, even in the oldest-old population. A combination of aerobic and resistance training may have added benefits for cognitive function.
These findings support the inclusion of regular physical activity in healthy aging strategies for older adults.
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Promotes Neurogenesis
Neurogenesis refers to the growth of new brain cells, which is essential for learning and memory. Studies show that exercise can increase the production of brain-derived neurotrophic factors, a protein that promotes neurogenesis and protects against age-related cognitive decline.