Like or hate it, there is no denying that exercise is good for you. Regular aerobic exercise reduces the risk of heart disease, diabetes and cancer. And in the short term, good exercise can clear the psychological spider web, helping you to think clearly and improve your work efficiency.
Start protecting your brain health now. (Source: Martinan / iStock / GettyImages) There is growing evidence that those brain effects are not just short-term. According to the World Health Organization (WHO) 2019 "Guidelines for Risk Reduction in Cognitive Decline and Dementia", increasing cerebral blood flow and other factors can have a physiological effect on improving cognitive function. If you have time to start exercising, that is now!
The benefits of aerobic exercise to exercise brain health
The idea of strengthening the mind is nothing new. An article published in the Boston Journal of Medicine and Surgery in 1887 pointed out that "may promote brain development and promote the symmetrical development of intelligence."
Fast forward 130 years, the researchers still do not know exactly How these benefits work - but they are learning. Cynthia Green, president and assistant clinical professor at Total Hill Health, Department of Psychiatry, Mount Sinai School of Medicine, said this could be a combination of factors including better cerebral blood flow and better risk management such as high blood pressure and overweight .
There are other factors here, and science believes that these factors are very important:
1. Exercise reduces brain inflammation
Extensive chronic inflammation in the body leads to the development of diseases such as arthritis, diabetes, heart disease and cancer. It also affects the brain and leads to impaired cognitive function, mild cognitive impairment and Alzheimer's disease
but aerobic exercise is a powerful tool for inhibiting inflammation in the body. A study published in 2017 on brain, behavior, and immunity found that only 20 minutes of moderate-intensity aerobic exercise reduced inflammation markers in 47 healthy volunteers.
Researchers published in the Journal of Inflammation in 2015 saw aerobic exercise in sleep deprived ratsThe impact of their discovery that regular aerobic exercise reduces the pro-inflammatory response in the hippocampus of d rats - the brain area responsible for memory, learning and mood
The researchers concluded that exercise has neuroprotective effects and can resist sleep Deprivation caused by inflammation of the hippocampus. This is good news for those who suffer from sleep deprivation. However, this does not mean that you can reduce sleep as long as you exercise. The authors of the study say that sleep plays an important role in memory processing and brain plasticity.
2. Exercise promotes brain function
The brain uses about 50% of the glucose energy in the body and relies on glucose metabolism for optimal function. Abnormal glucose metabolism in the brain can affect many neurological and psychiatric diseases. According to a study published in the 2017 Alzheimer's Disease Journal, regular moderate-intensity exercise can also improve glucose metabolism in the brain, leading to neurodegenerative diseases such as Alzheimer's disease [13].
The study involved 93 advanced middle-aged adults with a high genetic risk of the disease. The researchers measured the daily activities of the participants using accelerometers that detected mild, moderate, and intense activity, and then analyzed the data.The researchers found that moderate-intensity activity was associated with improved glucose metabolism. In addition, those who engage in moderate activities for more than 68 minutes per day show better results than those who spend less time exercising.
3. Exercise helps your brain process information
White matter accounts for more than 50% of the brain, connecting different parts of the brain, so you can communicate. The electrically insulated nerve fibers, called myelin, make this communication fast and efficient, so you can process information quickly and learn new things faster. When new myelin formation, called myelination, slows or stops, it affects cognitive function. It is also associated with psychological disorders, including depression and schizophrenia.
The good news is that exercise can stimulate the production of myelin. A study in the 2016 Alzheimer's Disease study examined the association between cardiorespiratory health and white matter integrity in 81 elderly people, some with mild cognitive impairment or MCI. According to the Alzheimer's Association, MCI leads to a slight decline in memory and thinking skills, with 15% to 20% of adults over 65 years old.%affected.
Participants were assessed using the VO2 aerobic test - the gold standard measures cardiovascular health - and completed memory and reasoning tests. The researchers used a specialized brain scan to examine their brains to assess the integrity of white matter fibers and found that higher levels of cardiovascular health were associated with better white matter integrity and better cognitive performance in participants with mild impairment.
4. Exercise improves memory and learning
The WHO 2019 Guidelines recommend exercise as an intervention to help reduce patient risk. Cognitive ability declines. In particular, aerobic exercise has proven to be more positive than other forms of fitness.
The hippocampus is the center of learning, memory and emotions in the brain, and it tends to shrink with age. A decrease in the size of the hippocampus can result in impaired speech memory and learning ability. A 2015 study by the British Journal of Sports Medicine showed that regular aerobic exercise seems to increase women's hippocampal volume, and that women have a higher risk of hippocampal atrophy than men
. In this study, 86 women with age 70 and 80 possible mild cognitive impairment were randomly assigned to a six-week aerobic training, resistance training or balance and tone training program. Before and after the MRI scan, the plan showed a significant improvement in the left, right and full hippocampal volume of the aerobic training group.
Similarly, a small study published in the April 2019 issue of the International Neuropsychology Society tested the effects of aerobic training on cognitive function. . The study did not specifically assess hippocampal volume, but instead tested the effects of exercise on semantic memory - the long-term memory of the brain through learning rather than personal experience.
Test subjects were divided into cycling and control groups. After 30 minutes of exercise (or rest for control), both groups were tested for memory. The researchers found that the brains in the post-exercise group were more activated than those that did not function.
Who can the benefits of aerobic exercise?
"Everyone!" said Dr. Green. “We all have brains and should take care of them at every age.” According to a study published in Frontiers in Human Neuroscience in 2014, even childrenChildren's brains also benefit from aerobic exercise. The results of the study showed that children with higher levels of aerobic fitness had more compact white matter and stronger fibrosis, and the characteristics indicated that the brain was healthy.
Most people associate cognitive decline with older people, but the truth is that according to Dr. Gary L. Wenck, a professor of psychology and neuroscience at Ohio State University, the brain begins to age at the end of puberty. More conservative estimates point to the 1930s and 1940s, when the ability of different aspects of cognition reached its peak and then began to decline.
"Brain health should be the top priority for everyone, because we now know that dementia is a disease that takes 20 years to make. It is not a disease. You are 65 years old, 70 or 80 years old. Dr. Teresa Liu-Ambrose, President of the Canadian Sports, Activity and Cognitive Health Study, said.
So, the sooner the better.
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According to research showing improvement in brain material and cognitive dysfunction - in already compromised populations - As cardiovascular health increases, it is never too late to start aerobic exercise programs. Although it may be harder to start exercising as an older adult, the rewards will be worth it.What type of aerobic exercise is best for brain health?
[12] 3 “People who have been randomly assigned to exercise programs have shown that moderate-intensity aerobic exercise and resistance training help maintain decision-making memory and thinking skills and plan for multitasking,” Dr. Liu said. . "Similarly, these studies show that both types of exercise training have a direct impact on brain structure and function."
Moderate-intensity exercises include brisk walking, cycling, swimming, boating, and aerobics. Or aerobic dance, skipping and hiking. In moderate intensity, your heart beats quickly and you sweat, but you can still have a basic conversation.
According to Dr. Green, complex sports activities may bring additional benefits. Those who need your activities to think and act at the same time, such as pattern-based dance or tennis-based skills-based sports.
Consistency is key no matter what type of exercise you do. “My personal view of brain health is similar to saving for retirement or not raining,Dr. Liu said. "I want to build a reserve for my brain by doing good things for it every day - exercise regularly, try to balance my diet, protect my sleep - this may make my brain more affected by aging." Elastic, maybe even sick. “
How much exercise do you need to brain health?
The 2018 Neurology Clinical Practice Study retrospectively analyzed 98 studies of exercise and cognition in the elderly. Based on these findings, You exercise for 30 minutes and within a day, you will find statistically significant results in about three and a half months. You can cut by half by exercising for 60 minutes a day.
"Although more is needed about the dose The study, but the current recommendation is moderate intensity - so some effort is required - aerobic training and resistance training. Specifically, 150 minutes of moderate aerobic exercise plus two or three resistance training," Dr. Liu said.
She also said that in addition to meeting the requirements of sports, people should spend less time doing Sedentary behavior, such as sitting and lying. "There is new evidence that sedentary behavior may be associated with impaired cognitive function. Therefore, in addition to letting you walk in and lift the weight of som every day, often sit and rest all day," Dr. Dr. Liu said.
How to start aerobic exercise
Start exercise routines seem to Complex, but it can be as simple as walking 30 minutes a day. The key is to start doing something - any medium-strength thing - don't worry too much about it now.
When you are ready, jogging When walking is not suitable for you, you can stain the dirt on your bike when you are reading or watching TV or go to the gym to ride a fixed bicycle. Try a new aerobics class or take a run or walk, no matter what you do Remember: all sports help improve brain health and fight cognitive impairment.
