Neurologists emphasize the significance of physical activity for maintaining brain health. Regular exercise has been associated with improved performance in attention, memory, and executive functioning tests. Studies indicate both immediate and sustained cognitive enhancements with consistent physical activity. Furthermore, long-term adherence to an active lifestyle is linked to a reduced risk of dementia.
Biological Mechanisms
The benefits of exercise on the brain are partly attributed to signaling molecules known as exerkines. These molecules are released into the bloodstream by muscles, fat, and other organs during and after physical exertion. Some exerkines reach the brain, where they are believed to facilitate the growth of new neuronal connections, aid in the repair of brain cells, and potentially stimulate the generation of new neurons.
Exercise also appears to enhance blood flow within the brain. This improved circulation facilitates the delivery of vital substances such as oxygen and glucose to brain cells, along with exerkines. Concurrently, it assists in the removal of potentially harmful proteins, including amyloid, which can accumulate and damage brain cells, thereby increasing the risk of Alzheimer's disease. According to Kirk Erickson, chair of neuroscience at the AdventHealth Research Institute, these exercise-induced changes contribute to a slower rate of brain aging compared to physical inactivity.
Impact on Brain Regions
The positive effects of exercise are particularly notable in the hippocampus, a brain region crucial for learning and memory. In older adults, the hippocampus typically experiences an annual shrinkage of 1 to 2 percent and is a primary area affected by Alzheimer's. Physical activity is thought to counteract some of this age-related and disease-related loss.
Exercise Recommendations
For optimal brain health, the most effective form of exercise is one that can be performed consistently. Individuals are advised to select activities they enjoy and that integrate easily into their daily routines. Options include:
- Walking: Research suggests that even a few thousand steps daily can reduce dementia risk. Maintaining an elevated heart rate during walks is recommended.
- Other Activities: Swimming, cycling, Pilates, weight lifting, yoga, pickleball, and dancing are also beneficial forms of physical exertion.