| Exercise - It's Not Just for Your Muscles |
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I appreciate a chiseled physique as much as the next guy, but if that was the only benefit you got from all that time spent lifting heavy things, sprinting, rucking, biking, and jogging, would you still do those things? Perhaps not. Luckily there’s also the improved sleep, better glycemic control, mood elevation, social interaction, and myriad health benefits to keep us coming back for more. And one that is, to me, among the biggest benefits of all: A fit brain. How Exercise Shapes the Brain What do I mean by a fit brain? One that stays cognitively sharp, is able to store and retrieve memories efficiently, doesn’t age prematurely, and maintains its plasticity. Exercise is a key driver of brain fitness, just as it is for muscular and cardiovascular fitness. It improves “higher-order” functioning—improving attentional control, memory, and processing speed—and staves off brain aging. It increases blood flow to the brain. During exercise, blood flow increases in areas of the brain related to memory, attention, emotional regulation, and more, providing more oxygen and energy and reducing free radical damage. It stimulates the creation of new neurons by, among other things, boosting the brain’s stem cell activity and the production of brain-derived neurotrophic factor (BDNF), a chemical that is instrumental in neuron preservation and formation. It specifically promotes gene expression that supports plasticity, the brain’s crucial power to alter neural pathways.
What Type of Exercise? Studies suggest that the effect might be greatest with moderate-intensity exercise, but don’t sleep on high-intensity exercise and resistance training. They’ve been shown in research to impart benefits as well. The best practice for brain fitness, just like for other types of fitness, is to include a variety of modalities and intensities. When? It’s never too early or too late to start. Research suggests that a “cognitive reserve” exists in those who were active early in life, but plenty of studies also show immediate positive effects among older adults who add new activities. The fact is, though, the more sustained exercise is over a lifetime, the better— “sustained” being the key word here. The brain, like muscles, adheres to a “use it or lose it” policy. You have to keep challenging it if you want it to stay fit. For my part, I recently celebrated my 71st birthday, and I’m aware that I need to maintain my current momentum if I intend to stay cognitively sharp and nimble for many years to come. That’s why I still do my daily crosswords, play music, read and write, walk, lift heavy things, paddle, and hop on my fat tire bike as often possible. I have no intention of slowing down any time soon. |
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| References: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 |
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