With age, brain function is impaired, cognitive functions such as concentration and memory are reduced, and neurodegenerative diseases such as Alzheimer’s disease or dementia are more likely.
Is there a way to reverse this trend and preserve brain function against disease?
Some researchers believe that the human brain may depend on regular exercise to function optimally in our lifetimes. Even simply getting the body moving has immediate and long-term protective effects on the brain that can last a lifetime.
How does exercise change brain structure and improve brain function?
Exercise helps protect memories
Multiple studies have shown that exercise helps protect and improve memory as people age. Exercise has been shown to prevent brain volume loss and shrinkage of specific brain areas associated with memory. Typically, loss of brain volume leads to reduced cognitive function.
For example, a study of MAGNETIC resonance imaging (MRI) scans found that six months of aerobic exercise significantly increased brain volume in gray and white matter regions of the brain, maintaining and enhancing central nervous system health and cognitive function in older adults, aged 60-79 years.
Another randomized controlled trial of 120 older adults showed that aerobic exercise increased the volume of the hippocampus, an area of the brain necessary for learning and memory, by 2 percent, effectively reversing age-related volume loss in the hippocampus for one to two years. Furthermore, increased hippocampal volume was associated with higher serum levels of brain-derived neurotrophic factor (BDNF).
BDNF is a neurotrophic protein and one of several proteins associated with adult neuron development. In adulthood, the brain changes its structure and function by developing new neurons. Regular physical activity induces neuronal development through BDNF and protects memory in the long term.
In addition, motion-induced neuron development is being actively studied as a potential therapy for neuro-psychiatric disorders such as Alzheimer’s disease, Parkinson’s disease and depression.
Exercise helps blood vessels in the brain grow
Exercise enhances vascular health and function in the brain in a number of ways. The brain is highly dependent on a continuous supply of blood. Although it weighs only 2-3% of body weight, blood flow accounts for about 15% of cardiac output. Oxygen consumption accounts for about 20% of the total body oxygen consumption.
Our nerve tissue needs a constant supply of oxygen in order to function and survive. As neurons become more active, blood flow to the area where they are located increases to meet demand. That’s why maintaining a healthy brain depends on maintaining a healthy network of blood vessels that deliver blood and oxygen to the brain in a timely manner.
Regular exercise increases the growth of new blood vessels in brain regions where neurons develop, thereby increasing blood supply and supporting the development of new neurons.
Exercise also improves the health and function of existing blood vessels, ensuring that brain tissue continues to receive an adequate blood supply to meet its needs and retain its function.
Exercise can also prevent high blood pressure, a risk factor for the development and progression of dementia.
Exercise lowers inflammation levels
There are innate immune cells in the brain, called microglia cells, whose main function is to constantly check the brain for potential threats from microbes, dead or damaged cells, and to clear up any damage they find.
With age, normal immune function declines and chronic, low-level inflammation of body organs, including the brain, increases the risk of neurodegenerative diseases such as Alzheimer’s disease.
Similarly, microglia cells are less efficient at clearing away damage, as well as their ability to prevent disease and inflammation. This means that neuroinflammation can progress and impair brain function.
Studies have shown that exercise can regulate and activate microglia cells, making them more effective at fighting neuroinflammatory changes that impair brain function. In addition, exercise can also modulate neurodegenerative diseases such as Alzheimer’s disease and neuroinflammation in multiple sclerosis.
How to exercise
Since exercise has so many benefits for brain structure and function, how can we protect our brains by exercising?
So far, there are no specific exercise guidelines for brain health. However, many exercise guidelines offer advice on how healthy adults should exercise.
The Healthy China Initiative (2019-2030) recommends that adults get at least 150-300 minutes of moderate or 75-150 minutes of high intensity physical activity per week. More exercise is preferred, reaching or exceeding 300 minutes of moderate intensity or 150 minutes of high intensity exercise is ideal. Exercises that maintain strength and flexibility should also be combined to maintain good overall health.
Moderate intensity activities include: leisure activities, such as walking, dancing, leisurely cycling, roller-skating, horseback riding, canoeing, yoga; Sports, such as downhill skiing, golf, volleyball, softball, baseball, badminton; Family activities such as lawn mowing, general yard and garden maintenance.
High-intensity activities include: leisure activities, jogging or running, fast cycling, swimming, jumping rope, aerobic dance, martial arts; Sports such as cross-country skiing, football, track and field or ice hockey, lacrosse, singles tennis, basketball; Family activities such as digging, carrying, laying, or carpentry.
In conclusion, numerous studies have shown that exercise is beneficial to many aspects of our health, so we need to consciously make time throughout our day to move our bodies in order to maintain, improve brain function, and promote overall health.
Recent Comments