Which Exercise Is Best For The Brain?
Exercise is not only good for the health of our heart, but it is also good for our brain. It’s not just a way to keep us in good physical shape or improve our mood, it’s also a completely natural way to improve memory and protect the brain from cognitive decline over the years.
However, not all types of exercise are equally beneficial to the brain. In this article, we will see exactly what kind of exercise is best for the brain according to the latest scientific research.
Many recent studies show that any type of exercise that raises your heart rate and makes us move and sweat for a while (i.e., aerobic exercise) has a significant and very beneficial effect on our brains.
In general, exercise changes the structure and function of the brain. Studies in animals and humans have shown that physical activity tends to increase brain volume. It can reduce the number and magnitude of aging-related problems in the white and gray matter of the brain. In addition, exercise increases adult neurogenesis, that is, the formation of new neurons in the older brain.
Aerobic exercise, the key to a healthy brain
We can already enjoy some of the benefits of exercise in the first few minutes. For other benefits, such as improved memory, it may take several weeks for them to be noticed. This means that the best physical exercise for the brain is aerobic exercise, which is done regularly and consistently several times a week.
A study in severely depressed individuals showed that walking for 30 minutes on a treadmill for 10 consecutive days was sufficient to produce a clinically and statistically significant reduction in depressive symptoms.
Aerobic exercise can also help people who do not suffer from depression to feel less stressed. This lowers the levels of stress hormones in the body, such as adrenaline and cortisol. This was stated in a recent study by the Journal of Physical Therapy Science .
On the other hand, a study published by the British Journal suggests that the best results for those over 50 come from a combination of aerobic and resilient exercises. These combinations can range from strenuous interval training to dynamic yoga. These are demanding strength exercises (with weights or using your own body weight) or dance moves.
Another study supports this latter study. It found that adults aged 60 to 88 who walked for 30 minutes four days a week for 12 weeks appeared to improve nerve function in the brain associated with memory and its impairment.
After sports, we think better
Researchers are not yet sure why exercise, especially aerobic exercise, seems to improve brain function. The fact is that it is related to blood flow. This in turn gives the brain energy and oxygen. But that is not the only explanation.
In fact, we can all experience (and many of us are already experiencing) the effects that walking or light exercise will do on our minds. Walking or any other form of exercise makes us feel “clear-minded”.
This feeling is not just imagination. Research suggests that we think and learn better when we walk or do other exercises. Studies show that as we move, blood pressure and blood flow increase throughout the body, including the brain. This results in a greater amount of energy and oxygen, which in turn makes our brains function better.
Another explanation for why exercise increases mental capacity is the hippocampus. This part of the brain is important for learning and memory and is very active during exercise. As neurons in this area accelerate, our cognitive function improves.
In this regard, a study of older women with potential symptoms of dementia showed that aerobic exercise caused an increase in hippocampal size. According to the researchers, this study suggests that anyone over the age of 50 with good general health should engage in 45 minutes of aerobic exercise 4-5 days a week, whenever possible.
