New research indicates that engaging in regular physical exercise not only helps ward off heart disease, depression, stroke, and diabetes and keeping your body flexible, toned, and strong, but also has a similar effect on your brain. Aerobic exercise can help your brain function like it did in your younger days, at least when it comes to high-level thinking skills such as decision-making, problem-solving, and attention.
As we age, our flexibility, range of motion, and overall mobility decline. Numerous studies have found this to be true of brain power as well, but this can be effectively mitigated by regular aerobic activity. Any exercise that stimulates the heart rate and breathing rate to increase in a way that can be sustained throughout the exercise period is considered aerobic. That could include walking, cycling, jogging, stair climbers, ellipticals, and even ski machines.
Can your brain benefit from aerobic exercise?
A study carried out under the direction of Hideaki Soya, a professor of exercise and neuroendocrinology at the University of Tsukuba in Japan, explored the impact of aerobic fitness on high-level brain functions in older men. Sixty men between the ages of 64 and 75 who showed no signs of cognitive decline were recruited for this study.
After testing each man’s level of aerobic fitness, the participants completed complex mental tasks that involved attention and decision-making skills while their brain activity was monitored. Those who were most aerobically fit showed brain activity similar to that of younger adults, using only the left side of the prefrontal cortex. These men were also quicker and more accurate when completing the mental tasks.
The study doesn’t prove that aerobic fitness changed the men’s ability to think and make decisions; however, it does suggest that “higher aerobic fitness is associated with improved cognitive function.” The study did not explore the impact of other types of exercise, such as resistance training.
Aerobic exercise and its impact on brain function
Another study, conducted at the University of British Columbia and reported in 2014, found that in older women with probable mild cognitive impairment, participation in regular aerobic exercise enhanced the size of the hippocampus, which is the area of the brain involved in learning and verbal memory. Muscle toning, balance, and resistance training exercise did not yield the same results.
Aerobic exercise, either in its traditional form such as walking, jogging, and swimming, or as high-intensity interval training (HIIT), should be a part of your regular physical fitness routine. Exercise not only enhances your physical health; it can make your brain younger.
Practical ways to include aerobic exercise in your routine
There are many ways to include aerobic exercise in your daily routine that don’t require spending a lot of time at the gym. Some examples include:
- Brisk walking: Walking at a brisk pace for at least 30 minutes a day can have a significant impact on your aerobic fitness.
- Cycling: Whether you ride a bike outdoors or use a stationary bike at the gym, cycling is an excellent form of aerobic exercise.
- Swimming: Swimming is a full-body workout that is easy on your joints and can quickly boost your aerobic fitness.
- Dancing: Dance classes or dancing around your living room can be a fun and enjoyable way to get in some aerobic exercise.
- Jumping rope: Jumping rope for just 10 minutes a day can help improve your aerobic fitness and coordination.
- Group sports:Activities like basketball, soccer, and tennis can all provide an excellent aerobic workout while also allowing you to socialize and have fun.
Remember, the key is to find an activity that you enjoy and can commit to regularly. It’s important to consult with your doctor before beginning any new exercise regimen, especially if you have existing health concerns.
In conclusion, incorporating regular aerobic exercise into your daily routine is essential not only for your physical health but also for maintaining and improving your brain function. Start now and enjoy the benefits of a younger brain!
