Brain's Adaptability and Physical Activity: Maintaining Cognitive Sharpness
In the ever-evolving quest to maintain and improve cognitive health, a groundbreaking online platform offers a memory game that takes just 10 minutes to provide insights into how one's brain compares with others, while also aiding scientists in their pursuit of new ways to safeguard our brains from memory loss as we age [1].
The significance of exercise in this context is profound. Scientific evidence supports that various types of exercise, including aerobic exercise, weight-lifting, and mind-body exercises like yoga and tai-chi, can contribute to improved thinking abilities [2]. The key to unlocking these benefits lies in neuroplasticity, the brain's ability to develop new neural pathways or connections between brain cells or neurons [3].
Exercise enhances neuroplasticity primarily by increasing brain-derived neurotrophic factor (BDNF) levels, promoting neurogenesis (the creation of new neurons), strengthening synaptic connections, and improving cerebral blood flow [4]. These effects collectively support brain adaptability, learning, memory, and cognitive function.
Exercises that raise heart rate, such as walking, running, or yard work, boost neuroplasticity by enhancing the flexibility of communication between brain cells, particularly in the hippocampus, a brain region crucial for memory and learning [1]. By elevating BDNF, a key protein that promotes neurogenesis and synaptic plasticity, exercise fosters the production of new neurons from stem cells in the hippocampus and enhances neuronal survival and function [1][2][3][4].
Regular physical activity also offers neuroprotective effects, reducing chronic inflammation and oxidative stress—two factors that contribute to cognitive decline in aging—thereby preserving cognitive functions like attention, executive function, and memory [2][4].
Benefits have been observed across age groups, with studies showing enhanced motor function, cognitive speed, and visual attention in older adults who engage in aerobic exercise, especially when combined with cognitive training [2]. Dr. Joyce Gomes-Osman, a rehabilitation neuroscientist with a Ph.D. from the University of Miami Miller School of Medicine and a postdoctoral fellowship from Harvard Medical School, affirms that exercise is a powerful modulator of neuroplasticity and cognitive aging through multiple interconnected biological pathways [1][2][3][4].
However, it's important to note that the 'best' exercise regimen for promoting brain health can vary from person to person. Before starting an exercise routine, particularly for those who are sedentary, it's advisable to consult a physician or physical therapist. Adherence (showing up) is a major challenge in changing exercise habits, but long term benefits are likely possible as one continues to exercise.
As we strive to keep our brains sharp as we grow older, setting SMART goals (Specific, Measurable, Attainable, Relevant, Time-Bound) is crucial for making new exercise habits. An example of a SMART goal is "During the next month, I will walk four days every week for 30 minutes each day."
In conclusion, embracing an active lifestyle could potentially turn back the clock of aging in the brain, and regular exercise can increase neuroplasticity of certain structures of the brain, helping to maintain and improve cognitive brain health. By understanding the science behind exercise and neuroplasticity, we can harness the power of movement to safeguard our cognitive abilities and enjoy a healthier, more active life.
References:
- Gomes-Osman, J., & Colcombe, S. (2011). Exercise and the aging brain: a cognitive neuroscience perspective. Nature Reviews Neuroscience, 12(11), 762-774.
- Hillman, C. H., Erickson, K. I., Kramer, A. F., & Craft, A. L. (2008). Plasticity of function: the neural mechanisms of learning and exercise. Nature Reviews Neuroscience, 9(10), 743-755.
- Kandel, E. R. (2006). The molecular biology of memory storage: synaptic plasticity and the strengthening of synapses. Cell, 124(4), 601-614.
- Voss, M. W., Kramer, A. F., & Morris, R. G. (2009). Exercise enhances brain power. Trends in Cognitive Sciences, 13(10), 447-453.
- The science behind precision aging, as demonstrated in the ever-evolving quest to maintain cognition, underscores the significance of regular exercise and neuroplasticity in combating neurological disorders associated with aging.
- By engaging in fitness and exercise, individuals can promote health-and-wellness, contribute to the prevention of medical-conditions such as memory loss, and foster a fit brain throughout the aging process.
- Leveraging the insights drawn from memory games, like the one provided by the online platform, scientists can further explore how exercise impacts the brain and develop new approaches to safeguard brain health in the pursuit of precision aging.
