As we age, it’s only natural we start to worry about preserving our cognitive abilities and optimal brain function. While you may have heard of various ways to keep your memory sharp and cognitive abilities at their best, such as adhering to the MIND diet, engaging in neurobics, and maintaining an active social life, there is one essential thing you must do to maintain a coherent mind: exercise.
A 20-year study conducted by researchers from the University of Melbourne analyzed various factors that could lead to cognitive decline in 387 Australian women. Factors they examined included diet, education, marital and employment status, number of children, mood, physical activity, and smoking habits. However, among all these factors, exercise stood out as the key element in maintaining cognitive health.
The Connection between Exercise and Mental Health
The women who consistently exercised throughout the 20-year study period experienced the least cognitive decline. The type of exercise they engaged in didn’t matter – it could be anything from going for a walk to training for a marathon. According to study author Associate Professor Cassandra Szoeke from the University of Melbourne, “The message from our study is very simple. Do more physical activity, it doesn’t matter what, just move more and more often. It helps your heart, your body and prevents obesity and diabetes and now we know it can help your brain.”
The emphasis is on consistency – maintaining a regular exercise routine throughout the years is what matters the most. Nevertheless, even those who were sedentary for the majority of their lives can still benefit from adopting an exercise regimen during middle age.
Exercise Your Body, Exercise Your Brain
Regular physical activity can help protect your brain against cognitive decline, even if you only begin a consistent exercise routine later in life. But why does exercise have such a significant impact on our cognitive health?
While further research is warranted, a study conducted by the University of British Columbia found that regular aerobic exercise, such as walking, swimming, or cycling, appears to boost the hippocampus’s size. The hippocampus is the brain area involved in verbal memory and learning.
Similarly, various forms of moderate- to high-intensity exercise have been linked to the production of brain-derived neurotrophic factor (BDNF), a protein that is essential for maintaining healthy brain cells, learning, and memory. According to a 2013 hypothesis by Medical Hypotheses, the synthesis of new neurons in the hippocampus and the production of BDNF could contribute to the beneficial effects exercise can have on cognitive function.
Incorporating exercise into your daily routine not only produces immediate benefits but also sets you up for long-term cognitive health. Making it a priority can significantly impact your well-being and overall quality of life.
Starting an Exercise Routine for Optimal Brain Health
Regardless of your age or fitness level, it’s never too late to start exercising for the sake of your cognitive health. If you’ve been inactive for a while, it’s essential to begin slowly and gradually increase the intensity of your workouts. Consult with a healthcare professional before beginning any new exercise regimen, and consider seeking the guidance of a personal trainer to ensure you’re performing exercises safely and effectively.
There is no one-size-fits-all approach to exercise, but the key is to find what works best for you and stick to it. Try various types of physical activities to find the one you enjoy the most. Do you prefer working out alone or in group classes? Do you enjoy more relaxing activities like yoga and Pilates, or do you thrive on high-energy exercises such as HIIT workouts and CrossFit?
Once you’ve found your preferred form of exercise, ensure that you commit to it regularly. Set manageable goals, track your progress, and celebrate your successes. By incorporating physical activity into your life, not only will you improve your brain health but also your overall health and well-being – now and well into the future.
