The Effects of Exercise on the Brain, Per Physician Perspective
The Effects of Exercise According to the World Health Organization, nearly 1 in 6 people worldwide live with a neurological disorder. In the U.S., around 5.8 million people have Alzheimer’s disease, and 1 million are living with Parkinson’s disease. Fortunately, we can take proactive steps to protect our brain health. Research indicates that regular exercise can enhance brain health, stimulate neuron growth, and reduce harmful protein buildup in the brain.
Here’s what they had to say about the strong connection between exercise and brain health.
Related: Just 5 Minutes of Exercise Per Day May Help Improve Heart Health, According to Research
The Best Exercises for Brain Health, According to Experts
How Exercise Benefits Brain Health
Most people understand that regular exercise is essential for maintaining physical health. Research supports the idea that exercise reduces the risk of heart disease, stroke, diabetes, and cancer. However, the role exercise plays in preserving brain health is often overlooked.
Reyzelman emphasizes the importance of viewing exercise as essential for maintaining a healthy brain. Moreover, they show increased thickening in brain areas critical for memory and cognitive function.
Exercise, Inflammation, and Stress Reduction: Slowing Brain Aging and Disease Progression
The Effects of Exercise According to the World Health Organization Reyzelman also highlights the link between brain health and heart health. He explains that exercise improves cardiovascular health, which in turn benefits brain health. “Patients with heart disease are significantly more likely to develop stroke and dementia. By improving heart health, physical exercise lowers the risk of stroke and neurodegenerative conditions like Alzheimer’s disease. Exercise has also been shown to slow the progression of neurodegenerative diseases such as Parkinson’s disease.”
Additionally, Reyzelman notes the connection between brain health, inflammation, and stress.
When we exercise, the brain also produces more endorphins and neurotransmitters, which help improve our overall physical and mental well-being.
How to Exercise for Optimal Brain Health
The Effects of Exercise To support brain health, experts recommend including the following types of exercise in your routine:
- Aerobic Exercise (Cardio): Activities like walking, running, swimming, and cycling increase oxygen levels in the brain, supporting memory and cognitive function. Aim for at least 30 minutes of moderate-intensity aerobic exercise 3 to 5 days a week.
- Strength Training: Weightlifting and resistance training help protect the hippocampus, the brain’s memory center. Studies suggest that 90 minutes of strength training per week can improve cognitive performance and slow brain degeneration.
- Yoga and Mindfulness: According to research in Exercise and Sport Sciences Reviews, yoga can reduce stress and anxiety, improve mental clarity, and help prevent age-related cognitive decline.
How Much Exercise Is Necessary for Brain Health?
Reyzelman offers valuable advice: “The more exercise, the better, but any physical activity is better than none.” While studies show that we get the greatest cardiovascular and brain health benefits when exercising at least five hours per week, aiming for two and a half to three hours of exercise per week (with 30-45 minutes per session) is a great starting point.
“Start slowly and gradually build your stamina for the best results. If you’ve been inactive for a while, it’s advisable to consult a physician before starting an exercise program to create a customized plan.”
More: The Best Running Shoe Inserts For Plantar Fasciitis Relief
The Bottom Line
Taking care of our bodies—through cardiovascular health, muscle strength, and stress management—is also taking care of our brains. Although we can’t control everything that impacts brain health, we can take daily steps, like engaging in regular exercise, to slow down cognitive decline and improve overall health and well-being.
