BEST EXERCISE FOR BETTER BRAIN HEALTH
Exercise provides you with feelgood hormones, dopamine, oxytocin, serotonin & endorphins.
Three additional modifiable risk factors have recently been added to the list of lifestyle factors identified as helping to reduce our relative risk of Alzheimer’s disease. But is there a best exercise for better brain health? While all the recommended lifestyle choices work synergistically to improve brain health there is one-star performer that outshines the others.
IT’S EXERCISE.
Why is exercise so beneficial?
Let’s take a look and see.
1. Exercise boosts cerebral blood flow and increases the formation of new blood vessels within the brain. More blood means more oxygen and nutrients, boosting brain health and function.
2. It reduces stress. Perhaps you’ve noticed how increased stress negatively impacts your ability to think clearly or make sound decisions. Going for a brisk walk helps clarify thinking and reduces the amount of cortisol in your system.
3. It enhances the release of your feelgood neurotransmitters. As a lifestyle medicine physician, I always prescribe regular exercise that provides your daily DOSE.
• Dopamine is part of your brain’s reward circuitry. It’s released every time you undertake an activity your brain finds rewarding, motivating you to repeat the activity and is raised by the anticipation of reward.
• Oxytocin our bonding molecule is released when we are in the presence of those we like and consider like ourselves That’s why team sports work so well.
• Serotonin is the hormone associated with feeling calm and contented and helps us to manage our stress. It’s boosted by getting outdoors into sunlight so getting outside to exercise is a big plus.
• Endorphins are released as a result of sustained exercise, that sense of euphoria is real and likened to the buzz experienced from cocaine (not recommended!) They also help you to prioritise your tasks, improve concentration and reduce distractibility.
4. It helps maintain your mental wellbeing. Increasing your level of physical activity will boost mood and reduce symptoms of anxiety and or depression as well as helping you to sleep better. Using regular exercise as medicine has been shown to be equally effective as antidepressants in the management of mild to moderate depression.
5. It prevents or slows down brain shrinkage. Shrinkage is normal but those who exercise regularly lose fewer neurons and enjoy higher levels of neuroplasticity – the brain’s ability to form new synaptic connections between existing brain cells through the increased production of growth factors including Brainderived neurotrophic factor (BDNF). It develops your cognitive reserve
protecting you from neurodegeneration and dementia.
6. It enhances neurogenesis which is the production of new neurons from stem cells in the hippocampus and the olfactory bulbs. Exercise promotes that process along and improves survival, maturation and incorporation of those new neurons into our existing brain circuitry. While we lose more than we gain, it’s still a bonus!
7. It improves executive function. This is your ability to pay attention, learn quickly, plan, decide and remember. Exercising regularly enhances your memory and your level of productivity. Sitting too long makes us sluggish, so look for the opportunity to increase your level of physical activity across your day.
8. It helps to reduce the risk of obesity, high blood pressure, type two diabetes and heart disease, all of which are risk factors for poorer brain health.
Is there a best form of exercise?
It’s the consistency of habit that matters rather than the form. Any form of aerobic activity that makes you huff and puff a bit is ideal. Look for the opportunity to move more and sit less.
Is it better to do high intensity or low intensity exercise?
New research found low intensity exercise triggers better cognition control and attention while high intensity boosts emotional processing.
How much exercise do I need?
As an adult 150 minutes of moderately intense activity per week (i.e. brisk walking, running swimming or cycling) is the gold standard along with 2 sessions of weights or resistance training. Stronger muscles equal stronger brain power.
Is there a best time?
Ideally early morning, as it primes the brain to work better. If that doesn’t suit, all other times are fine apart from the 2-3 hours before bed as this may make it harder for you to wind down and go to sleep. We all benefit from better brain health at every age and the one activity that makes the biggest difference is exercise.
Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny’s latest book Thriving Mind – How to Cultivate a Good Life (Wiley) is now available. Jenny may be contacted via her website.