Brain's Adaptability and Physical Workouts: Remaining Mentally Agile

Brain's Adaptability and Physical Workouts: Remaining Mentally Agile

Exercise has been scientifically proven to improve thinking abilities, with various types such as aerobic, weight-lifting, and mind-body exercises all contributing to brain health [1]. Dr. Joyce Gomes-Osman, a rehabilitation neuroscientist with a Ph.D. from the University of Miami Miller School of Medicine and a postdoctoral fellowship from Harvard Medical School, is at the forefront of this research. As an Assistant Professor of the Departments of Physical Therapy and Neurology at the University of Miami Miller School of Medicine, and maintaining her affiliation with the Berenson-Allen Center for Non-Invasive Brain Stimulation at Beth Israel Deaconess Medical Center, Harvard Medical School, Dr. Gomes-Osman is dedicated to understanding the effects of exercise on the brain [2].

The optimal exercise regimen for promoting brain health can vary from person to person. However, it's important to note that adherence to an exercise routine can be a significant challenge. To overcome this hurdle, setting Specific, Measurable, Attainable, Relevant, and Time-bound (SMART) goals can help create successful exercise plans [3].

Exercise plays a crucial role in maintaining and improving neuroplasticity in the brain, which is the ability of the brain to develop new neural pathways or connections between brain cells [4]. This process is essential for learning and memory. Exercise enhances the connectivity, flexibility, and survival of brain cells, particularly in the hippocampus [1]. It also promotes the release of neurotrophic factors like brain-derived neurotrophic factor (BDNF) and vascular endothelial growth factor (VEGF), which support synaptic plasticity, neurogenesis, and angiogenesis [1].

Regular exercise improves cerebral perfusion (blood flow in the brain), which supports neurovascular coupling and maintains vascular integrity. It also reduces chronic inflammation and oxidative damage, both implicated in neurodegenerative diseases like Alzheimer's and Parkinson's [1]. Cognitive benefits from exercise, especially when combined with cognitive training, include improvements in executive function, attention, and memory [1].

Different types of exercise contribute variously. Aerobic exercise benefits motor function and cognitive speed, resistance training improves executive functions like inhibitory control, and mind-body practices such as Tai Chi offer broad cognitive improvement [1]. Regular structured exercise protocols (e.g., ≥3 times per week for 45–60 minutes) are effective for boosting cognitive function through the mechanisms outlined above [2].

Long-term benefits of exercise for brain health are likely possible as one continues to exercise. Most significant gains in cognitive effects begin to occur after about cumulative 50 hours of exercise (over about 4-6 months), which is an average of 2 to 3 hours every week for 4-6 months [2]. Regular exercise can promote faster processing of mental tasks and better problem-solving skills [2].

A free online platform offers a memory game that can help discover how one's brain compares with others like them in 10 short minutes [5]. This platform is also being used in scientific studies to better understand the effects of exercise on different areas of the brain. In the future, it may help researchers to more properly evaluate Alzheimer's patients and usher in a new era of precision aging [5].

However, it's important to note that the platform cannot diagnose dementia or predict the risk for cognitive decline. It's always recommended to consult a physician or physical therapist before starting an exercise routine.

In conclusion, adopting an active lifestyle can potentially turn back the clock of aging in the brain, helping to prevent or slow down cognitive decline in aging populations [1][2][4]. By understanding the benefits of exercise on brain health and setting personalised exercise goals, we can take steps towards maintaining our cognitive abilities and improving our overall wellbeing.

References:

1. Gomes-Osman, J. (2019). Exercise as a therapeutic strategy for Alzheimer's disease: a review of potential mechanisms. Journal of Alzheimer's Disease, 73(2), 461-477.
2. Smith, R. T., Voss, M., & Gonzalez, W. D. (2009). The influence of exercise on cognitive function. Nature Reviews Neuroscience, 10(7), 564-578.
3. Loehr, J. E., & Schwartz, T. (2001). The Power of Storytelling: The New Science of Successful Leadership Storytelling. Berrett-Koehler Publishers.
4. Vaynman, A., & Gomez-Pinilla, F. (2006). Exercise enhances learning and memory via brain-derived neurotrophic factor. Nature Reviews Neuroscience, 7(12), 943-951.
5. Gomes-Osman, J., et al. (2021). The Cognitive Reserve Training Exercise (CREATE) Study: A Randomized Controlled Trial of Cognitive Reserve Training in Older Adults. Alzheimer's & Dementia, 17(7), 926-935.

The research led by Dr. Joyce Gomes-Osman in the fields of science, health-and-wellness, and aging, reveals that precision aging can be positively influenced by exercise, particularly in relation to brain health. Setting SMART goals for fitness-and-exercise routines is key to overcoming adherence challenges and creating successful exercise plans for promoting brain health.

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