Most of us are well aware that staying physically active is good for our bodies. It’s particularly helpful for reducing the risk (and frequently easing symptoms) of cardiovascular disease, diabetes and other chronic illnesses. It can even lower the chances of developing certain types of cancer.
But did you know there’s a connection between exercise and brain health? Indeed, the Centers for Disease Control and Prevention (CDC) confirms that engaging in physical activity on a regular basis can reduce the odds of experiencing cognitive decline and dementia.
What Does Exercise Do for the Brain?
As noted above, the benefits of exercise on the brain include a lower risk for various forms dementia, such as Alzheimer’s disease. It’s also one of the best ways to improve cognitive function for those who’ve begun to experience some decline.
A study conducted at UT Southwestern found that regular aerobic exercise over the course of a year increased the flow of blood to the brain in older adults with mild memory loss. It also decreased the stiffness of blood vessels in the neck.
Improving blood flow to the brain helps to boost the supply of oxygen and nutrients brain cells need for optimal functioning. Increased blood circulation also does a better job of removing metabolic waste from the brain — including amyloid-beta and tau. These proteins are widely believed to play a role in the development of dementia.
Additionally, better cerebral blood flow supports the creation of new neurons, a process that helps to maintain hippocampal volume. Along with converting short-term memories into long-term memories, the hippocampus aids in spatial navigation and orientation, as well as verbal memory.
Not Big on Exercise? Try This
Some people find it difficult to exercise, even if they know it’s beneficial. They may find it boring or monotonous. They might not like “getting all sweaty.” Maybe a gym membership isn’t in their budget, or they may feel self-conscious around others.
The truth is a solution or work-around exists for nearly all the usual reasons for not exercising. A tried-and-true method for overcoming resistance to exercising is to think of it instead as physical activity.
By framing it in such a way, activities such as gardening, dancing and even some household chores count as exercise, as long as they’re done with at least moderate intensity. The goal? To get your heart pumping faster — though not so fast that you can’t still carry on a conversation.
At Highpoint at Stonecrest, we ensure residents can choose from an appealing assortment of physical activities, ranging from morning walks and fitness classes to disc golf and swimming in our saltwater pool.
Medical Issues Can Pose Challenges
Physical conditions — such as arthritis, poor balance and mobility issues —may keep some people from exercising. If you have a physical limitation or medical condition, discuss exercise options with your doctor or another qualified health professional. Some activities can be modified to accommodate common challenges. Chair yoga is a great example.
If poor balance prevents you from exercising, begin with simple exercises — like standing on one foot while holding on to a countertop, chair back or wall to steady yourself. Stand for 10 seconds if you can, then switch to the other leg. Gradually increase the holding time.
Do you lack energy? Start by exercising for 5 or 10 minutes. Even a little more movement is better than none at all.
Eventually, you’ll probably notice that exercising actually makes you feel more energetic. Want to build strength? Use light weights or resistance bands with the least tension at first and, as you feel stronger, graduate to heavier weights or bands with greater tension.
Recommended Exercises
What’s the best exercise for brain health? A Harvard Health Publishing article noted that research thus far has focused almost entirely on walking. But Dr. Scott McGinnis, an assistant professor of neurology at Harvard Medical School, said in the article, “It’s likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits.”
Swimming or water aerobics, cycling and Zumba Gold are generally considered good choices for seniors who want to engage in aerobic exercise.
Mind-body activities, such as tai chi, may be effective exercises to improve memory and cognitive function. The Harvard Health Publishing article pointed out that tai chi “requires learning and memorizing new skills and movement patterns.” Plus, it can improve balance while strengthening core and leg muscles.
More Brain and Mental Health Benefits
No discussion of physical activity and its effects on the brain would be complete without mentioning the positive impact it can have on mental health.
How does exercise improve mental health? Aerobic exercise releases dopamine, norepinephrine and serotonin — neurotransmitters that enhance focus. Those same brain chemicals can ease depression, anxiety and stress.
Another beneficial result of regular exercise is better sleep, according to an article published by HelpGuide.org, and that’s good for both body and brain. It can give your self-esteem a boost, too, so what are you waiting for?
Want To Learn More About Our Community?
Highpoint at Stonecrest offers a selection of inviting opportunities every day to stay active, connected and engaged.
The best way to get to know our community is with a visit. To arrange a time, contact us online or call 352-549-9210.
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