HOW EXERCISE BOOSTS YOUR BRAIN FUNCTION
Most of us are aware of the many physical benefits of exercise such as maintaining muscle mass and strength,
maintaining a healthy weight, strengthening bones and protecting us from chronic diseases like heart disease,
cancer and diabetes. But did you know that regular exercise can also enhance brain function such as memory
and thinking skills, and reduce your risk of developing dementia?
Research studies have shown that people who exercise regularly are more likely to have better cognitive function
than those who don’t exercise. This has been found for people at middle age and also at old age, where regular
physical exercise is associated with better cognitive function and less age related shrinkage of the brain.
According to latest research moderate-intensity exercise can help improve your brain performance in as little as
6 months.
HOW DOES IT WORK?
We now know that the brain has the ability to
change its structure in response to learning and
experience, known as neuroplasticity. Through
neuroplasticity new neurons (brain nerve cells) are
created and new neural connections or pathways are
formed, thereby increasing the volume and changing
the structure to the part of the brain affected by the
event or experience. Studies have shown that people who engage in regular moderate-intensity physical activity
have increased brain volume in regions of the brain associated with memory, learning, concentration and
planning. Suggesting that these individuals may have experienced neuroplasticity as a result of regular exercise,
allowing their brains to function more effectively. Older adults who are physically active have also been shown
to have brain volumes and connectivity typical of younger adults.
Abundant research in the last decade has shown that exercise is one of the strongest promoters of neurogenesis
in the human brain, and this has introduced the possibility that proliferating neurons could contribute to the
cognitive enhancement observed with exercise. Exercise has also been shown to increase the production of
certain growth factors — chemicals that affect the growth of cells and tissues within the body. Brain derived
neurotrophic factor (BDNF) is the most prevalent growth factor in the central nervous system and plays a crucial
role in the development and plasticity of the brain. BDNF promotes the survival and aids in the regeneration of
neurons, enhances synaptic growth, promotes learning and protects against cognitive decline. The finding that
exercise increases BDNF levels in the hippocampus – an area vital for memory formation and learning – has
provided insight about the possible molecular mechanisms responsible for the positive effects of exercise on
cognition.
The brain is our most complex organ, requiring constant supplies of oxygen and nutrients in order to function
effectively. The supply of oxygen and nutrients is dependent on the health of the blood vessels which transport
oxygen and nutrient rich blood to the brain, and remove harmful waste products such as neurotoxins. It has
been estimated that nearly every neuron in the human brain has its own capillary (blood vessel), therefore with
the formation on new neurons associated with neuroplasticity comes the increased need for adequate blood
supply. Cardiovascular diseases and diabetes can damage the blood vessels in the brain thereby compromising
brain function. Exercise is protective against these diseases, reduces inflammation and damage in the body,
increases blood flow to the brain and promotes healthy blood vessels.
Increased brain blood flow, healthier brain cells and reduced cardiovascular risk may all contribute to the
beneficial effects of physical activity on brain performance. Exercise can also boost memory and thinking
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indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently
cause or contribute to cognitive impairment.
HOW MUCH EXERCISE IS NEEDED TO GAIN A BENEFIT?
Most of the current research linking exercise to enhanced brain performance has focused on moderate-intensity
aerobic/cardiorespiratory exercise, specifically walking. Further research is therefore needed to understand the
effect of resistance training and higher levels of exercise intensity on brain performance.
The studies focusing on aerobic exercise have found the following:
•
In a study that followed 1,449 people for over 20 years, those who exercised at least twice a week at
midlife were on average 52% less likely to develop dementia in old age (Rovio S, et al. Lancet Neurology,
2005; 4:705-711).
•
In another study involving people aged 65 and over, exercising at least 3 times per week was associated
with a 38% reduced risk of developing dementia (Larson EB, et al. Ann Intern Med, 2006; 144:73-81).
A study published in the Journal of the American Geriatrics Society suggests that tai chi may enhance cognitive
function in older adults, especially with regards to cognitive processes such as planning, working memory,
attention, problem solving, and verbal reasoning. This finding could be due to the fact that tai chi involves slow,
focused movements, requiring the learning and memorizing of new skills and movement patterns.
Aerobic fitness has also been shown to promote better functioning of the brain, especially in neural networks
involved in cognitive control of inhibition and attention. Studies suggest that individuals with higher levels of
cardiorespiratory fitness are capable of allocating greater attentional resources toward the environment and
are therefore able to process information more quickly, when compared to less active and lower fit individuals.
This suggests that engaging in higher intensity exercise that improves your cardiorespiratory fitness level may
provide even more benefit to your brain than simply engaging in regular moderate-intensity exercise.
HOW TO GET STARTED
Aim to exercise at a moderate-intensity — such as brisk walking, swimming or gentle cycling — for a minimum
of 150 minutes per week (30mins per day, 5 days per week). If you are new to exercise start with a few minutes
a day, and increase the amount by five or 10 minutes every week until you reach your goal.
For additional health benefits you should be aiming for 300 minutes per week of moderate-intensity exercise (1
hour per day, 5 days per week) OR 150 minutes of vigorous-intensity exercise – such as running, fast paced
swimming, hill cycling – throughout the week. Exercise should be performed in bouts of at least 10minute
duration, and muscle-strengthening activities should be done involving major muscle groups (push-ups, squats,
lunges) on 2 or more days a week. A stretching programme should also be included on the days of exercise.
WANT TO KNOW MORE?
References
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Harvard Health Publications, Exercise can boost your memory and thinking skills - http://www.health.harvard.edu/mind-andmood/exercise-can-boost-your-memory-and-thinking-skills
Alzheimer’s Australia, Dementia Risk Reduction: A Practical Guide for General Practitioners, 2011.
Neuron, Volume 57, Issue 2, 24 January 2008, Pages 178–201, Review The Blood-Brain Barrier in Health and Chronic
Neurodegenerative Disorders, Berislav V. Zlokovic1.
Compr Physiol. 2013 Jan; 3(1): 403–428. The Influence of Exercise on Cognitive Abilities
Trends in Neuroscience, Volume 30. No.9, Exercise builds brain health: key roles of growth factor cascades and inflammation,
Carl W. Cotman, Nicole C. Berchtold and Lori-Ann Christie, 2002.
© 2017 The Centre for Personal Performance. All rights reserved.
www.personalperformance.com.au