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Seeking a full and healthy life seems to be the most difficult goal for people to achieve. This is when the well-known phrase “healthy mind in healthy body“resonates more strongly.
Science has shown that this ancient popular saying has a deep foundation: there is a close connection between physical activity. welfare cerebral and memory.
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Some studies shed light on the mechanisms by which exercise positively impacts brain health. One of the most notable effects is the promotion of neurogenesis, the process of creating new brain cells. This neurogenesis occurs mainly in the hippocampus, a region crucial for memory and learning.
The research published in 2022 in the journal Alzheimer’s & Dementia of Kaitlin Casaletto found that older adults who maintained an active lifestyle had higher levels of brain proteins that optimized connections between neurons, resulting in better memory and sharper cognition.
Exercise also helps increase cerebral blood flow, which results in a greater supply of oxygen and essential nutrients to neurons.
A study published in 2017 in the journal The Journals of Gerontology Series A: Biological Sciences and Medical Sciences found that regular physical activity was associated with greater hippocampal volume in older adults.
In addition, physical activity stimulates the release of beneficial chemicals, such as endorphins, which combat stress and anxiety, promoting a favorable mental state for the body. learning and memory.
The multiple benefits and effects that exercise has on the brain
The benefits of exercise for the brain extend beyond neurogenesis and cerebral blood flow. Various research has shown that regular physical activity can:
Improve memory– Exercise strengthens neural connections and increases the size of the hippocampus, which translates into a better ability to remember information and learn new things. A study published in 2016 in the JAMA Neurology magazine found that regular physical activity was associated with better performance on verbal memory tests in older adults.
Speed up thinking– Physical activity improves overall cognitive function, including processing speed, attention, and problem-solving abilities. A study published in 2018 in the Brain Research magazine found that regular physical activity improved executive function, a set of cognitive skills that are essential for planning, organizing, and controlling behavior.
Reduce the risk of neurodegenerative diseases: Regular exercise is associated with a lower risk of developing diseases such as Alzheimer’s and dementia. A study published in 2020 in the journal The Lancet Neurology found that regular physical activity was one of nine lifestyle factors that could reduce the risk of dementia.
Improve mood: Physical activity stimulates the production of endorphins, chemicals that combat stress and anxiety, promoting a more positive mood and a greater sense of well-being. A study published in 2019 in the Frontiers in Psychology magazine found that regular physical activity reduced symptoms of depression and anxiety in adults.
Strengthen self-esteem– Achieving goals related to physical activity can increase self-confidence and self-esteem. A study published in 2017 in the journal Psychology of Sport and Exercise found that regular physical activity improved self-esteem in adults who were overweight or obese.
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What are the best exercises for the brain?
There is no single “ideal” type of exercise for the brain. The most important thing is to find a physical activity that the person likes and that they can do on a regular basis.
Aerobic exercise: Walking, running, swimming, cycling and dancing are excellent examples of aerobic exercise that increase cerebral blood flow and promote cardiovascular health.
strength training– Lifting weights or doing bodyweight exercises helps strengthen muscles and bones, which also benefits the brain.
Yoga and Tai Chi: These disciplines combine physical movement with breathing and mindfulness, promoting relaxation, concentration and mental well-being.
Team activities: Playing team sports or participating in group dance classes not only provides physical benefits, but also encourages social interaction and fun, important aspects for mental health.
