What Type Of Exercise Is Best For The Brain?

Exercise is not only extremely positive for our heart health, it is also good for the brain. It’s not just a way to keep us in good physical shape or improve our mood. It’s also a completely natural way to improve our memory and protect our brain from the cognitive decline that comes with the passing of the years.

However, not all types of exercise are equally beneficial for the brain. In this article, we’ll discuss exactly which type of exercise is best for the brain.

A lot of recent research suggests that any type of exercise that raises the heart rate and makes us move and sweat for a longer period of time (i.e. cardio fitness) has a significant and very beneficial impact on the brain.

In general , movement changes the structure and functioning of the brain. Animal and human studies have shown that physical activity generally increases brain volume. It can reduce the number and magnitude of age-related problems in the white and gray matter of brain tissue. In addition, exercise increases neurogenesis in adults. This is the emergence of new neurons in an already mature brain.

Cardio fitness, important for the brain

We notice some of the benefits of exercise within minutes of getting started. Other benefits, such as memory improvement, may take several weeks. Therefore, the best type of exercise for the brain is any type of cardio fitness that can be performed regularly and consistently for at least 45 minutes.

A study of people with major depression found that just 30 minutes of walking on a treadmill for 10 consecutive days was enough to produce a clinically relevant and statistically significant reduction in depressive symptoms.

Cardio fitness exercises can also be helpful for people who do not suffer from clinical depression. They can be helpful in making you feel less stressed. What happens is that the levels of the body’s natural stress hormones, such as adrenaline and cortisol, decrease. This according to a recent study in the Journal of Physical Therapy Science .

In contrast, a study published in the British Journal suggests that people over 50 get the best results with a combination of cardio fitness exercises and resistance exercises. These combinations can range from high-intensity interval training to dynamic yoga poses. These are alternated with strength training (with weights or using body weight) or dance movements.

This research is supported by yet another study. For this study, a group of adults aged 60-88 were asked to walk for 30 minutes a day, four days a week, for 12 weeks. The results showed that synaptic activity in the brain regions related to memory and prone to decline improved.

After exercise we think better

Researchers still don’t know why exercise, especially cardio fitness, seems to improve brain function. Several studies suggest it has to do with the increase in blood flow. This in turn supplies the brain with energy and oxygen. But it is not the only explanation.

In fact, we can all experience the effect exercise has on our mind. Many of us have already experienced it. A walk, or any other form of exercise, makes us feel clearer.

This feeling is not something we imagine. Research suggests that we think and learn better when we walk or do some other exercise. Research shows that when we exercise, blood pressure and blood flow increase throughout the body, including the brain. That will lead to more energy and oxygen, which in turn makes our brains work better.

Another explanation for why exercise increases our mental capacity has to do with the hippocampus. This part of the brain is essential for learning and memory and is very active during exercise. When the neuronal response in this area accelerates, our cognitive function improves.

For example, a study of older women who showed potential symptoms of dementia found that cardio fitness caused an increase in the size of the hippocampus. According to the researchers, this study suggests that anyone over 50 and in good general health should do 45 minutes of cardio fitness exercise 4-5 days a week, whenever possible.