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The Link Between Exercise and Brain Health
What do you know about the link between exercise and brain health? It is no secret that exercise is good for your body. But what you may not know is that exercise is also great for your brain. In fact, research has shown that regular exercise can protect your brain against age-related damage and improve cognitive function in seniors. It can also help prevent dementia and Alzheimer’s disease. If that’s not enough, exercise can also help boost your mood and energy levels, while improving focus and concentration. So if you’re looking for a way to keep your brain healthy, look no further than exercise!
Cardiovascular exercise
But what is the best exercise to improve brain health? Well, that depends on your goals. If you’re looking to prevent dementia or Alzheimer’s disease, then any type of aerobic exercise (such as walking, biking, swimming, etc.) is going to be beneficial (3). Physical activity has also been shown to slow down how fast these degenerative diseases progress too. One reason for this is that exercise lowers blood pressure which, when high, can cause damage to the brain. Exercise gets the blood pumping round your arteries which increases blood flow to the brain, providing it with plenty of the oxygen and nutrients that it needs.
Yoga
While doing physical exercise can be exhilarating and keeps both your brain and body fit, not everyone enjoys running, swimming, or cycling. In which case, yoga is worth considering. Yoga is known to be good for stress relief and flexibility, but it can also boost your brain health. The calming, grounding effects of yoga can do wonders for your mental well-being.
When you are taking part in yoga you need to concentrate on the moves and poses as they are done in a slow and controlled way. Yoga also involves mastering a different way of breathing that is also beneficial for brain health. The brain-boosting benefits of yoga have been well-documented in scientific research and the effects are almost immediate. Doing yoga can increase your overall feeling of well-being, improve quality of life, reduce anxiety, depression and stress after just a few weeks of regular practice.
Yoga and Dementia, Alzheimers
Yoga has also been shown to be helpful for people who suffer from conditions like Alzheimer’s disease and dementia. In one small study, people with Alzheimer’s who practiced Kundalini yoga for eight weeks showed significant improvements in measures of cognitive function, mood, and sleep quality .
Of course, you don’t need to suffer from a chronic condition to benefit from yoga’s brain-boosting effects. Yoga can help improve focus and concentration for everyone, from stressed-out college students to busy working professionals. This is because you can literally train your brain due to having to concentrate and stay focused when carrying out yoga poses and controlling your breathing. When looking for a way to boost your brainpower, consider trying yoga. With its combination of deep breathing, physical activity, and mental focus, yoga is an ideal tool for improving cognitive function. Not to mention, it’s a great way to de-stress and unwind after a long day.
Pilates
Although the main focus of Pilates is building core strength, the concentration and focus required to perform the stretches help boost both physical and mental health. Posture is also another big part of Pilates, and having good posture opens up the lungs so that you can breathe properly . What has this got to do with brain health, you may ask? If you can breathe properly and fill your lungs with lots of air, the knock-on effect is that the body, and especially the brain, gets the oxygen it needs to function efficiently. Women who did Pilates for a six week period reported that they had less anxiety and depression. They also noticed that their sleep improved, so they did not feel so tired in the day. These factors, along with the physical benefits, contributed to them reporting an improved quality of life overall.
Improve your memory with regular exercise
Memories are an important part of our lives. They help shape who we are and how we view the world. Our memory also helps us learn and develop. That’s why it’s important to keep our memories sharp as we age. Regular exercise is one of the best ways to do that. Memory and thinking skills can benefit from exercise in a variety of ways. Physical exercise stimulates the release of growth factors. Growth factors are chemicals that are produced in the brain. They have an effect on the health of brain cells, the development of new blood vessels in the brain, and even the survival of new brain cells; all of which help to consolidate memories. Consolidating memories is important as it turns short term memory into long term memory, setting it in stone in our brains.
The benefits of exercise don’t stop there. Exercise has also been shown to reduce stress and anxiety, two things that can take a toll on our memory. When we’re stressed, our bodies release cortisol, a hormone that has been linked to memory loss when levels are high for a prolonged length of time. Exercise can help reduce chronic cortisol levels, caused by anxiety and stress and in turn, help improve our memory.
How much exercise do you need to see the benefits?
It is not necessary to run for miles or lift weights for hours on end to see results. Even a moderate amount of exercise can have an impact on your brain health and memory. In fact, just 150 minutes of exercise per week, or half an hour a day with two days off, is all you need to do to see the benefits. When doing that exercise you need to increase your heart rate, sweat a little and still be able to talk while doing it.
There are many different types of exercises you can do to protect your brain’s health. As long as you’re getting your heart rate up and breaking a sweat, you’re doing something beneficial for your mind and body. Incorporating exercise into your daily routine is easier than you might think. Just start by adding a brisk walk to your day, or taking the stairs instead of the elevator.
Here are some examples of exercises you can do:
Walking:
One of the easiest and most effective exercises you can do is walking. It doesn’t require any special equipment or training, and you can do it anywhere, anytime. Just put on a pair of comfortable shoes and get moving! Aim for 30 minutes of walking per day, or 10,000 steps per day.
Swimming:
Swimming is another great way to get moderate-intensity aerobic exercise without putting too much strain on your body. It’s also low-impact, so it’s easy on your joints, and it can be great fun too. If you don’t know how to swim, there are plenty of beginner classes available at most recreational centres.
Cycling:
Cycling is another great way to get your heart rate up without putting too much strain on your body. It’s also a fun activity that you can do with friends or family members. If you don’t have a bike, you can often rent them from local bike shops, use a bike-sharing service, or simply borrow one from a friend.
Playing team games:
Get the family together and play some physical games. It could be cricket, rounders, football, or tennis. You will not only get fitter and improve the health of your brain, but you will have fun spending some time with your family and friends. In addition, when you are having fun, you are likely laughing, which is another factor that boosts mental health, improves mood, and even helps you live longer.
Dancing:
Dancing is another great way to get your heart rate up, and have some fun at the same time. You can do it alone or with friends, join a class, or pop along to your local night club. When you are dancing you will be exercising without even realizing it. Don’t take it too seriously; have some fun; dance like no one is watching!
Get Going to Enhance Your Brain Health!
If you’re looking to improve your mood, mental health, brain power, and energy levels, then any type of exercise that gets you moving and gets your heart rate up is going to do the trick. Regular exercise is one of the best things you can do for your brain – at any age!
Click The Hip Hiker to access a site dedicated to motivating people to get physically active. This site will help you !
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