Build a better brain through exercise
Exercise, yikes, the big hairy word that can be so *scary*. Before you write me off, let’s take a few minutes to discuss the legitimate health benefits to consistent physical activity. The big benefits: it reduces the odds of developing heart disease, stroke, and diabetes. It also releases neurotransmitters-serotonin and dopamine, the two major players with anxiety and depression. Consistent exercise stabilizes serotonin and dopamine, thus reducing anxiety and depression. Lastly, exercise changes the brain in ways that protect memory and thinking skills. That afternoon brain fog…consistent exercise can help reduce that.
In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results. Before you get too excited, the balance for exercise involves BOTH resistance training and aerobic training. We need aerobic training for our heart, lungs, lymphatic and circulatory system. We also need resistance training for strength in our bones and muscles.
The finding comes at a critical time. Researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide.
Exercise and the Brain
Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. Reducing insulin resistance and inflammation lowers the chance of type 2 diabetes, autoimmune disease and fertility issues.
Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School.
What’s Next?
Start moving! Each person has their own level of “baseline,” so what’s good for you will look different for what’s good for me. Walking is a GREAT aerobic exercise to start with.
How much exercise is required to improve memory? These study participants walked briskly for one hour, twice a week. That’s 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week. If that seems daunting, start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal.
If you don’t want to walk, consider other exercises, such as swimming, cycling, or a workout class. Types of resistance exercise includes weight lifting or using exercise bands, yoga, and pilates.
Don’t have the discipline to do it on your own? Try any or all of these ideas:
• Join a class or work out with a friend who’ll hold you accountable.
• Set a goal and track your progress.
• If you’re able, hire a personal trainer. (Paying an expert is good motivation.)
•Set a consistent schedule.
For example, here’s Dr. Erica’s schedule:
Saturday or Sunday- Cycle + Yoga
Monday- HIIT Cardio
Tuesday- Full body Weight Lifting
Wednesday- Cycle + Yoga
Thursday- HIIT Cardio
Friday- Full Body Weight Lifting
Whatever exercise you choose, commit to establishing a set schedule to encourage consistency. Think of it as building a new habit. Set it as a non-negotiable meeting that you won’t miss. Show up for yourself, you won’t regret it!
Happy Trails!
Source: https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
