When you think of your brain, what do you picture? Maybe it’s a sponge soaking up knowledge and experiences. Or maybe it’s a muscle that you need to exercise to keep it strong. The reality is the brain is the most complex structure in the human body, and scientists don’t fully understand how it works.
Nevertheless, your brain is an incredible organ that has the capacity for growth and change throughout life and it ages, like the rest of your body. Yet brain health is also one of the most important factors in determining the quality of life. That’s why the human brain needs exercise, just as your heart and other muscles do. Let’s look at some types of exercise that help support brain health.
Aerobic Exercise
Aerobic exercise leads to brain health by boosting blood flow and oxygen delivery to your brain. The boost in oxygen delivery to the brain helps improve memory, learning, and focus, as well as reduce anxiety and stress. Aerobic exercise also strengthens your heart and improves blood vessel function, which helps lower your risk of cardiovascular diseases like stroke or heart attack that also affect brain function. One of the most common types of dementia is vascular dementia, caused by cardiovascular disease that affects the blood vessels in the brain. So, heart health supports brain health.
What about the risk of developing Alzheimer’s disease, a degenerative form of brain disease that impairs memory? Evidence suggests regular aerobic exercise could lower the risk of Alzheimer’s disease and cognitive decline, as well as improve memory and cardiorespiratory fitness. Examples of aerobic exercises include running, swimming, cycling, and dancing. Even just a few minutes of exercise each day can make a big difference, and it’s a “reboot” for your brain and a break for your mind while aiding stress management.
Strength Training
Don’t forget about strength training! It does more than boost strength and muscle size. Studies show that strength training can boost cognitive performance and protect certain portions of the hippocampus, a brain structure involved in memory, from degeneration. Plus, pumping iron and other forms of resistance training are linked to substantial functional brain changes, especially in the frontal lobe, a portion of the brain involved in attention, memory, problem-solving, planning, and decision-making. Meta-analysis and review studies suggest that strength training can increase cognitive function in adults and older adults.
The take-home message? Make friends with a set of weights or resistance bands, or do bodyweight exercises, like push-ups and squats, to support brain health.
Yoga
Along with helping you get a better night’s sleep (which is important for brain health), yoga may boost brain function. One way yoga promotes physical and mental health is by helping with stress management. Plus, studies show it can help improve focus, concentration, and memory–all important aspects of cognitive function.
Studies also show a positive effect of yoga on the structure and function of other areas of the brain, including the hippocampus and amygdala. Plus, yoga reduces stress hormones while boosting beneficial brain chemicals like endorphins and GABA (gamma-aminobutyric acid), which helps reduce anxiety and improve mood.
Walking in Nature
It seems obvious that walking around outside would be good for you, but there’s science behind it. Not only is walking aerobic exercise but exercising in a green environment has additional mental health benefits. A Stanford University study published in 2015 found that a 90-minute nature walk can reduce stress and negative emotions, and that’s beneficial for your brain.
So how do you take advantage of these benefits? Find a place where you can spend time outside without feeling like you’re rushed. Then take small steps towards making this part of your daily routine. Walk around the block each morning before work or go out for a brisk walk or jog during lunchtime.
You could even set aside one day each week where you get together with friends after work instead of going straight home–that way, everyone can enjoy being outdoors together.
Brain Teasers
Brain teasers are fun, and you can do them alone or with friends. Brain puzzles and teasers boost brain processing speed and attention span, two assets that decline as you age. Teasers are a way to get your mind working. They can be as simple as tapping your right hand on the table while making a circular movement with your left hand. Or you can up the ante with online brain games and engage in stimulating conversations.
Memory games and puzzles are another way to get your neurons to fire. From Sudoku to crosswords to jigsaw puzzles, these activities are a fun and effective way to keep your mind sharp. Do them when you have a few free moments and give your neurons some exercise.
Meditation
Meditation helps you become more mindful, the practice of being present in the moment, and that’s beneficial for brain health. How does it boost brain function? Studies show that meditation and mindfulness thicken the pre-frontal cortex, which manages higher-order brain functions such as awareness, concentration, and decision-making.
Mindfulness helps you become more aware of your thoughts as they happen so that you can better manage them when necessary. Studies also show that being mindful can improve memory and learning ability by increasing blood flow to areas of the brain responsible for these functions.
How to get started? Create a comfortable space for yourself. Ensure the area is quiet and free from potential distractions, such as televisions or phones. Sit comfortably in a chair or on the floor, whichever is most comfortable. Close your eyes and allow yourself to observe the natural rhythm of your breath. Focus your attention on your breath and allow any thoughts to drift away. If you feel your mind wander, bring your attention back to your breath.
Start by meditating for five minutes each day, and gradually increase the length of your sessions. With consistent practice, you will soon find yourself well on your way to becoming an experienced meditator. Your brain will thank you!
Conclusion
The takeaway from this research is that many forms of exercise are beneficial for your brain. You don’t need special equipment or training–just follow along with our recommendations above. Your brain will thank you!
References:
- Godman H. Regular exercise changes the brain to improve memory, thinking skills – Harvard Health. Harvard Health. Published April 9, 2014. Accessed February 14, 2023.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.
- Herold F, Törpel A, Schega L, Müller NG. Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements – a systematic review. European Review of Aging and Physical Activity. 2019;16(1). doi: doi.org/10.1186/s11556-019-0217-2
- Yoga for better mental health – Harvard Health. Harvard Health. Published June 12, 2021. Accessed February 14, 2023. .health.harvard.edu/staying-healthy/yoga-for-better-mental-health
- Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plast. 2019 Dec 26;5(1):105-122. doi: 10.3233/BPL-190084. PMID: 31970064; PMCID: PMC6971819.
- Can a walk in the woods really make you happier? Pinewood Springs. Published 2021. Accessed February 14, 2023. pinewoodsprings.com/blog/entry/can-a-walk-in-the-woods-really-make-you-happier-
- Iman Balagam. 10 Games and Puzzles to Exercise Your Brain. Healthline. Published June 17, 2021. Accessed February 14, 2023. healthline.com/health/mental-health/games-and-puzzles-to-exercise-your-brain
- Change Your Mind: Meditation Benefits for the Brain. Ask The Scientists. Published April 20, 2020. Accessed February 14, 2023. askthescientists.com/brain-meditation/#:~:text=Meditation%20is%20shown%20to%20thicken,lower%2Dorder%20brain%20activities%20decrease.
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