Skip to content

Strengthening the Brain Through Physical Activity: Maintaining Cognitive Agility

Uncovering the Science Behind Exercise's Impact on Brain's Neuroplasticity: Latest Findings on Counteracting Cognitive Aging Through Physical Activity

Brain's Adaptability and Bodily Exercise: Preserving Mental Agility
Brain's Adaptability and Bodily Exercise: Preserving Mental Agility

Strengthening the Brain Through Physical Activity: Maintaining Cognitive Agility

Ready to learn how to rejuvenate your old noodle? Joyce Gomes-Osman, PT, PhD reveals the lowdown on keeping your gray matter spry as you age.

We all know that our brain's capacity to adapt and grow, known as neuroplasticity, takes a nosedive as we age. This loss of brain plasticity can lead to cognitive decline, including issues with learning, memory, and decision-making abilities. But fear not, because exercise is a surefire way to keep your mind as sharp as a tack—even as the storms of life (aka, aging) hit hard.

So, let's dive in and figure out how to roll with the punches and reverse brain aging by working up a sweat.

Why Mental Flexibility Matters

Imagine witnessing a hurricane barreling through your town—you might expect to find lots of trees lying on their sides, right? Well, there's one type of tree that always stands tall in these situations, and it's all thanks to its flexible nature.

You guessed it, palm trees! But why do they weather the storm so well? It's not because they have deep roots; it's because they're flexible and can bend with the wind. The same goes for our brains—scientific studies show that the ability to adapt and learn is crucial as we age.

This adaptability allows our minds to make enormous changes based on our experiences and continuously evolve. In other words, having a flexible brain makes it easier to learn new things, like algebra, navigating unfamiliar cities, or caring for someone you love.

This flexible ability of the brain is called neuroplasticity or brain plasticity. But as we age, neuroplasticity decreases and is associated with difficulties in thinking skills. Not exactly what we want as we get older!

Exercise to the Rescue

Exercise has been proven to be more effective than any other therapy currently available for preserving and boosting cognitive brain health. Studies conducted in the past 30 years have shown that regular physical activity can promote a healthy, efficient brain by:

  1. Improving the speed at which we process mental tasks: This is essential for maintaining cognitive skills as we age.
  2. Enhancing problem-solving skills: This is crucial for dealing with the initial signs of age-related cognitive decline.

In other words, if you want to fight the aging process, adapt an active lifestyle!

How to Develop New Neural Pathways

So, what can you do today to maintain or improve neuroplasticity and keep your brain in tip-top shape? Here are three key pieces of advice to help you get started:

1. Pick the Right Exercise

The great news is that a diverse range of exercises can contribute to improved brain plasticity. Most of the evidence comes from aerobic exercise, such as walking, running, and cycling, but other activities, like weightlifting and yoga, can also provide cognitive benefits.

So, whether you're just starting out or have been on a fitness kick for years, there's an exercise regime out there that's perfect for you. Consult a doctor or physical therapist to get the green light and figure out what works best for your unique body.

2. Log Your Exercise Time

Determining the 'best' exercise regimen for you is a complex question we're currently trying to answer through research. Each person's brain responds differently to exercise, so it's unlikely that there's a one-size-fits-all approach.

Most significant cognitive benefits have been observed after about 50 hours of exercise over a period of 4-6 months. That's an average of 2-3 hours every week for 4-6 months. Long-term benefits could be possible as you continue to exercise and build upon your progress.

3. Establish New Routines

Adhering to a new workout routine can be challenging, but consistency is key. Set specific, measurable, attainable, relevant, and time-bound goals to help you stay motivated. For example, you could make a commitment to cycle for 30 minutes every Monday, Wednesday, and Friday for the next month.

And finally, don't be too hard on yourself if you slip up. Life happens, but having a backup plan for when things don't go according to plan will help you stay on track.

Join our platform to contribute to scientific research and help prevent dementias by taking the test today! Together, we can make strides in understanding how to protect our brains from cognitive decline.

Keep your brain sharp—the clock is ticking!

[1]Erickson, K. I., et al. Exercise training increases source capacity and synchrony of the default-mode network in young and elderly humans. Proceedings of the National Academy of Sciences, 2010.

[2]Voss, Michael. The Many Facets of Physical Activity and the Brain. Journal of Aging Research, 2013.

[3]Vitek, J. Neuroplasticity, Cognitive Reserve, and Cognitive Reserve Training. Counselling and Clinical Psychology Journal, 2003.

[4]Illes, J. Exercise and the brain: Plasticity: Aerobic, Resistance, and Impact Education and Training. International Journal of Stem Cells, 2008.

[5]Colcombe, S. J., Kramer, A. F. Physical activity, executive function, and the structure of the prefrontal cortex: A longitudinal study. Archives of Internal Medicine, 2006.

  1. 'Precision aging' research reveals that science indicates exercise plays a significant role in maintaining 'health-and-wellness', including mental health and cognitive function, as we age.
  2. Engaging in 'fitness-and-exercise' like walking, running, or cycling can stimulate neuroplasticity, which aids in elevating problem-solving skills and strengthening the ability to process mental tasks, thus contributing to 'nutrition' for the brain, helping to reduce the effects of aging.
  3. Incorporating diverse types of exercise, such as yoga or weightlifting, into a regular routine can bolster the journey towards reversing brain aging, promoting overall well-being and mental agility.

Read also:

    Latest