We all know that regular exercise is brilliant for our health. We’ve sensed the feel-good endorphins after a workout and we’ve heard about its life enhancing benefits. For some this is enough justification to stick to a consistent workout routine, but is it enough for you?
Common motivations to exercise include weight loss, larger muscles, more tone, killer abs and all round athleticism. But the greatest gains are the brain boosting benefits which are rarely the primary cause to work out. Exercise has the ability to increase the volume of certain parts of the brain. So could this give you enough grounds to maintain a solid exercise routine? Read on to see.
As we age, the volume of the hippocampus within our brain naturally shrinks. The hippocampus is in charge of memory and spatial awareness and this is why coordination and memory reduces as we get older. But beware, age isn’t the only cause for hippocampal disfunction. Chronic stress and poor sleep can also accelerate the process (1). But there’s hope. With regular aerobic exercise hippocampal volume can swell by means of increased blood flow and multiplication of brain cells2 resulting in improved memory, cognition and prevention of dementia.
Brain derived neurotrophic factor (BDNF) is a wondrous protein within our body which acts to protect and promote neurogenesis and neuroplasticity. Upon exercising the blood levels of BDNF can increase by an average of 32% and the longer and more vigorous the training, the higher it rises (3). Although during rest the levels return to baseline, there’ve been associations made between larger hippocampal volumes and higher baseline levels of BDNF (2). Hence it comes as no surprise that regular exercise encourages brain development and learning for us even as we advance in age4. So, you can teach an old dog new tricks!
A study in 2011 compared the effect of aerobic exercise against stretching over a 12 month period. 30 participants took part and were all 60+ years old. Half of the group completed moderate intensity aerobic exercise 3 days per week and the opposing group completed a stretching and toning protocol. Predictably the group who completed regular aerobic training had improved blood flow to the brain at rest as well as a 1.97-2.12% hippocampus volume increase, whereas the stretching group didn’t (5). Notably the prefrontal cortex in the brain (in charge of personality) also increased in size through grey and white matter growth2.
So, now you know what benefits aerobic exercise has on your brain, what is the absolute minimum you need to do to achieve them?! The ACSM recommend the following:
- 150 minutes of moderate intensity per week (3 x 50 minutes, 4 x 40 minutes etc.)
OR
- 75 minutes of vigorous intensity per week (e.g. 3 x 25 minutes)
Types: walking running, sports, martial arts, dancing, gym cardio machines, group exercise classes, cycling etc.
Any aerobic exercise will do but for optimal brain benefits choose an activity that requires learning a new skill. BDNF levels increase even more so during challenging workouts than if you were to just embark on a long jog, which requires less brain activity (4).
Complete your workouts with brain optimization and preservation in mind. The greatest news is that all other bodily benefits will happen effortlessly by default!
On a final note, exercise isn’t the only lifestyle choice to manage for optimal brain health. Remember to consider the following:
- Reduce chronic stress such as problems at work, co-workers, family or friends, unresolved trauma’s or big life changes etc.
- Ensure you get enough good quality sleep, aim for a minimum of 7 hours
- Eat food that nourishes your brain such as fibrous vegetables, omega 3 fats and good quality proteins
- Avoid excessive alcohol and processed sugary foods which have loads of inflammatory additives in them
- Keep learning through movement, hobbies and/or study
- Prioritise and nurture your relationship with yourself and your environment
References
1. Prince, T.M., Abel, T. (2013). ‘The impact of sleep loss on hippocampal function’, Learning Memory, 20(10), pp.558-569.
2. Erickson, K.I. et al. (2011). ‘Exercise training increases size of hippocampus and improves memory’, PNAS, 108(7), pp.3017-3022.
3. Schmolesky, M.T., Webb, D.L., Hansen, R.A. (2013). ‘The effects of aerobic exercise intensity and duration on levels of brain derived neurotrophic factor in healthy men’, Journal of Sports Science And Medicine, 12(3), pp.502-511.
4. Di Liegro, C.M. et al. (2019). ‘Physical activity and brain health’, Genes, 10(9), pp.720.
5. Thomas, B.P. et al. (2020). ‘Brain perfusion change in patients with mild cognitive impairment after 12 months of aerobic exercise training’, Journal of Alzheimer’s Disease, 75(2), pp.617.
