Exercise Improves Brain Fitness as You Age

Exercise can Improves the brain, including promoting blood flow. Researchers say it may also provide a protective factor as you age

• A recent study suggests that maintaining daily exercise may play a protective role in brain health as you age.
• One aspect that contributes to brain function seems to be controlling your motor choices, which can help you stay consistent and motivated.
• Exercise can Improves the brain in many ways, including promoting blood flow.

A recent study published in the journal Clinical Interventions In aging showed that in addition to providing a wide range of physical benefits during aging, exercise can also prevent mild cognitive impairment.

About the Study

The researchers recruited 105 men and women between the ages of 70 and 77 and divided them into three groups. The first group underwent high-intensity interval training (HIIT) twice a week with a heart rate of 90%. The second group performed moderate-intensity training at a peak heart rate of 70%. The third group, the control group, performed at least 30 minutes of activity per day, but with lower intensity and no measurement of heart rate.

After 1, 3, and 5 years of exercise, the researchers measured brain volume and cortical thickness (cognitively related gray matter) as well as cardiopulmonary function, respectively.

We speculate that spending more time on physical activity of your choice is key to brain health.

— Asta Haberg, PhD

In the first year, the cardiorespiratory fitness of all three groups improved significantly. According to study co-author Dr Asta Haberg, professor of neurology and exercise science at the Norwegian University of Technology, in terms of brain changes, those who were healthier had less brain tissue loss over the years, but even those who were just starting out to exercise received some degree of improvement in working memory.

Dr. Harberg added that there was one major improvement unrelated to heart rate or cortical thickness, and that was whether participants felt they were in control of their choices. For example, people who are able to choose their own activities, where to exercise, and whether to exercise alone or with a training partner tend to get more beneficial results.

“Based on this, we speculate that spending more time on physical activity of your choice is key to brain health,” Harberg said. “In addition, diligently following physical activity guidelines has a significant impact on cardiorespiratory fitness in healthy older adults.”

Previous research has shown that this control can also be used as part of maintaining a regular fitness program because it can lead to greater workout pleasure. For example, one study noted that about 50 percent of exercise program participants quit in the first six months, but those who felt positive emotions tended to have a higher level of program adherence.

Why Exercise Helps the Brain

Santosh Kesari, MD, a neurologist at Providence St. John’s Health Center in Providence, California, says there are many reasons why exercise has an effect on the brain.

Sedentary increases the risk of cognitive problems because parts of your brain that are associated with functions such as memory are not circulating optimally.

— Santosh Kesari, MD, PhD

“Aerobic exercise contributes to the integrity of blood vessels, which means it can improve blood flow and function, including the brain,” Dr. Kosari noted. “That’s one of the reasons why sitting for a long time increases the risk of cognitive problems because parts of your brain that are associated with functions like memory aren’t getting optimal circulation.”

Exercise can also stimulate the growth of new connections in the brain and reduce inflammation throughout the body, he added. Both play a role in helping to reduce age-related risks to brain health.

A study in Preventive Medicine found that adults who did not exercise were nearly twice as likely to experience cognitive decline compared to adults who engaged in some form of physical activity. The link is so strong that researchers recommend encouraging physical activity as a public health measure to reduce dementia and Alzheimer’s disease.

Getting Active

While there are well-researched studies that point to endurance training and strength training as beneficial for older adults, those who are just starting out may realize that all exercise is beneficial and therefore feel less overwhelmed.

For example, in information about older adults and brain health, the Centers for Disease Control and Prevention (CDC) recommends that people do activities such as dancing, walking, gardening in the courtyard, and walking stairs instead of taking the elevator.

It also recommends doing some quick activities while watching TV, such as squats or stepping in place. To keep more exercise each week and find new ways to challenge yourself, the Centers for Disease Control and Prevention recommends keeping a simple journal of daily activities.

A recent study showed that maintaining regular fitness habits is an important way to protect brain health as you age. The new study further demonstrates the strong connection between exercise and the brain. Plus, it’s never too late to start exercising. Just be sure to talk to your healthcare provider before you start your exercise program.