We all know that regular exercise is essential for maintaining a healthy body. But did you know that working out can also have profound effects on brain health? A growing body of research shows that physical activity, especially aerobic exercise, can help protect memory, improve cognitive function, and even stave off age-related mental decline. But have you ever wondered what’s going on “underneath the hood” from a brain standpoint when you work out? Let’s take a closer look at how breaking a sweat benefits your brain:
Exercise Increases Blood Flow to the Brain
One of the key ways exercise supports brain health is by increasing cerebral blood flow. It’s no secret that when you take a brisk walk, run, or do another form of strenuous exercise, your heart starts pumping harder and you get more blood flow to organs, including your brain. The brain has a high metabolic demand and requires a constant supply of oxygen and nutrients, which are delivered via blood.
Your brain can’t survive long without oxygen. After 3 or 4 minutes without oxygen, your brain cells become oxygen starved, also known as anoxic. Within about 5 minutes, brain cells die without oxygen.
But there’s more. Studies show that regular aerobic exercise promotes the growth of new blood vessels in the brain. Regular physical activity also enhances the health and function of existing blood vessels, ensuring a consistent blood supply. This improved circulation nourishes brain cells and helps remove toxins, keeping your cognitive function sharp.
Working Out Stimulates the Birth of New Brain Cells
Another exciting discovery is that exercise stimulates neurogenesis, particularly in the hippocampus, a brain region critical for learning and memory. As we age, the rate of neurogenesis declines, which may contribute to age-related cognitive impairment. However, animal studies show that running ramps up the creation of new hippocampal neurons.
What’s more, exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that promotes the survival of these newborn cells. BDNF acts like fertilizer for the brain, encouraging neurons to form new connections. This enhanced neuroplasticity, or the brain’s ability to rewire itself, underlies learning and memory. So exercise helps keep your brain young and adaptable. Exercise is anti-aging medication for your brain.
Physical Activity Protects Memory
One of the most compelling reasons to stay active is that exercise helps shield your memory from the ravages of aging. Studies show that regular aerobic activity, like walking, may even reverse age-related shrinkage of the hippocampus and improve memory in older adults.
One study found that a year of moderate exercise increased the size of the hippocampus by 2%, effectively reversing age-related loss by 1 to 2 years. Along with the size increase, participants who exercised experienced improvements in spatial memory. Researchers believe these benefits are mediated in part by increased BDNF levels.
Moderate Intensity, Big Brain Gains
So, what’s the right dose of exercise for optimal brain health? While any amount of physical activity is better than being sedentary, research suggests moderate-intensity aerobic exercise seems to yield the biggest cognitive payoffs.
One study tracked over 1,400 people for 30 years and found those who engaged in moderate to vigorous exercise had significantly better cognitive performance at age 69 compared to less active individuals.
Another trial showed improved cognition in older adults who walked briskly for 40 minutes, three times per week, for a year. Experts recommend aiming for at least 150 minutes per week of moderate aerobic activity, like a brisk walk, or seventy-five weekly minutes of more vigorous exercise, like jogging.
Resistance training and balance exercises are also important for overall health. The key is to find activities you enjoy so you’ll stick with them long-term.
A Buffer Against Dementia?
The most exciting is evidence suggesting regular exercise may help delay or prevent the onset of Alzheimer’s disease and other forms of dementia. Population studies show that physically active individuals have a lower risk of cognitive decline and dementia compared to those who are sedentary.
Exercise offers protection in several ways. It reduces inflammation and insulin resistance, which are risk factors for Alzheimer’s. Physical activity also appears to decrease levels of amyloid plaques, a hallmark of the disease, in animal models.
Of course, exercise is not a cure-all, but it may help postpone symptoms and preserve independence longer.
Wrapping It Up
The bottom line is that working out is one of the best things you can do to keep your brain fit as you age. Even if you’ve been sedentary in the past, it’s never too late to start. Begin slowly with a short daily walk and gradually increase the duration and intensity. More intense exercise may have more benefits for brain health (in moderation).
According to research, more intense exercise boosts BDNF more than lower intensity exercise. However, even low intensity exercise has benefits, like stress relief. One study found that low-intensity exercise activates brain regions involved in cognitive control and attention processing. In contrast, high-intensity exercise primarily triggers networks involved in affective/emotion processing. So, both have brain benefits.
So, increase the intensity of your workouts over time to get the most benefits. Also, don’t ignore strength training. Some research shows that strength training may boost gray matter in the brain. The most important take-home message is: Keep moving for your brain!
References:
- Trinity College Dublin. Exercise and the brain: three ways physical activity changes its very structure. Www.tcd.ie. Published 2020. Accessed March 11, 2024. https://www.tcd.ie/news_events/articles/exercise-and-the-brain-three-ways-physical-activity-changes-its-very-structure/
- Liu J, Min L, Liu R, Zhang X, Wu M, Di Q, Ma X. The effect of exercise on cerebral blood flow and executive function among young adults: a double-blinded randomized controlled trial. Sci Rep. 2023 May 22;13(1):8269. doi: 10.1038/s41598-023-33063-9. PMID: 37217511; PMCID: PMC10203129.
- Godman H. Regular exercise changes the brain to improve memory and thinking skills – Harvard Health. Harvard Health. Published April 9, 2014. Accessed March 11, 2024. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.
- Physical Activity Boosts Brain Health. Centers for Disease Control and Prevention. Published February 24, 2023. Accessed March 11, 2024. https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html
- Clinic C. How Exercise Protects Your Brain’s Health. Cleveland Clinic. Published September 27, 2022. Accessed March 11, 2024. https://health.clevelandclinic.org/exercise-and-brain-health
- Is exercise actually good for the brain? Science.org. Published 2023. Accessed March 11, 2024. https://www.science.org/content/article/exercise-actually-good-brain
- “High and low exercise intensity found to influence brain function ….” 30 Jan. 2020, https://neurosciencenews.com/exercise-intensity-brain-15610/.
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