The importance of fitness for brain health

Research and studies have shown that older adults with a high fitness level performed significantly better in any learning and memory tasks than older adults with a low fitness level.

The high fit older adults showed increased brain activity in brain regions that are affected by age-related decline. This finding suggests that physical fitness can provide an offsetting mechanism for maintaining cognitive performance even though the brain is aging.

In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the steady state type activities such as cycling, power walking or jogging, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results ~ Harvard Health.

So how does this occur you may wonder? As your heart rate increases during exercise, blood flow to the brain increases.  Exercise also triggers the release of proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain.

Exercise not only stimulates chemicals in the brain that affect the health and function of brain cells but also encourage the growth of new blood vessels in the brain, and increase the amount and survival of new brain cells.

The pre-frontal cortex and the medial temporal cortex (areas of the brain responsible for thought processes and memory), have an increased volume in older adults that exercised regularly than those who did not.

So what do we need to do to kick start a healthier brain?

Clearly we need to start exercising. As research shows, doing aerobics or cardio based activities that gets your heart rate elevated and you breaking into a sweat, is the key.

How much exercise is required to start our brain renewal affects?

Duration

150 minutes of moderate exercise (or 75 minutes of vigorous exercise) per week is recommended for seniors, with necessary modifications as abilities and conditions allow. Standard recommendations advise half an hour of moderate physical activity most days of the week. Beginners are always encouraged to start easy, with 15 – 20 minutes 2 – 3 times a week, and progressing the duration and frequency in small increments until you reach your goal.

Apart from walking, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities count as well, such as vacuuming, mopping, raking leaves, gardening or anything that gets your heart pumping so much that you break out in a light sweat.

Once you’re happy with your choice of exercises, the next step is to make it a habit. The idea is to integrate it into your healthy lifestyle which should include a healthy balanced diet, enough sleep, social connections, a hobby to keep you mentally active and some time for self- reflection such as meditation or just chilling out.

Getting Professional Support

Don’t have the discipline to do it on your own?

I provide fully integrated programs and services to help you ease into a healthy lifestyle for your long term benefits. Professional support, education and expertise will always keep you as a front runner when it comes to combating the ageing process and creating a healthy lifestyle change.