This 1 Activity Is Great For Your Brain — And It's Extremely Simple To Do
The maxim “movement is medicine” exists for a reason. When done safely and properly, physical activity can boost your mood, bone health and more.
While the connection between exercise and, say, muscle development is apparent, some of its benefits are less obvious. One of these relates to brain health.
Research shows that exercise can lower your risk of dementia and help with your overall brain function. And now, a study published in the Annals of Behavioral Medicine journal found even more reason to get moving for the sake of your brain.
Researchers discovered that recent physical activity helped participants take in and understand information faster — what’s known as cognitive-processing speed.
The study included 204 people between the ages of 40 and 65. For a week, they checked in with researchers six times a day, or about every 3.5 hours. During these check-ins, participants reported their recent physical activity and completed short cognitive assessments that measured their cognitive-processing speed and so-called working memory, the brain’s short-term storage.
What makes this study interesting, though, is that participants didn’t just report structured fitness activities like cycling, jogging and tennis; they also tracked everyday movements like playing with their kids or going for walks. Physical activity was rated as light, moderate or vigorous.
Experts found that all levels of physical activity, from doing chores to going for a brisk run, were good for brain function. While the study didn’t find that this was linked to more accurate working memory, those who engaged in physical activity in the hours before a check-in showed improvements in cognitive-processing speed equivalent to being four years younger.
So, yes, there’s likely a reason why it can feel harder to get work done after sitting at your desk for hours and hours with no break.
One limitation of this study is that participants self-reported their physical activity levels, which could leave room for error. The number of participants was also pretty small, but experts agree with the findings nonetheless.
“The study ... affirms the long-held understanding that exercise is beneficial for the brain, and it improves brain function,” Dr. S. Ausim Azizi, a professor and section chief of behavioral neurology at the Yale School of Medicine, told HuffPost via email.
“The results showed that individuals who were physically active performed better in these cognitive tests, demonstrating [that the] human brain is plastic,” Azizi added. Neuroplasticity is the ability of the brain to change, and it can help you learn as you age, according to the Mayo Clinic.
How does exercise benefit the brain?
Research indicates that exercise and physical activity are good for the brain in many different ways. “There are changes that happen in our brain when we have physical activity,” said Emily Rogalski, a professor of neurology at the University of Chicago.
“[Physical activity] is one of the 10 factors that improve cognition and brain health in general,” said Azizi, adding that it also decreases your likelihood of developing degenerative diseases like dementia or Parkinson’s.
And movement is good for the proteins in the brain, added Rogalski.
“There are proteins in our body that are helpful for maintaining proper health, and [brain-derived neurotrophic factor] is one of those proteins that play a big role in brain health and development and function,” she said.
“It’s thought to be a protein that’s really critical for learning and memory and cognitive processes,” Rogalski noted. “It’s been shown to be increased in the presence of physical activity, and that’s been shown through both animal models as well as human testing.”
There’s even more benefit if you stay active in the long run. “Over longer periods of time, exercise and physical activity increase formation of new brain cells, neuron and glia alike, which will impact memory and other functions of the brain,” said Azizi.
Physical activity is also good for your cardiovascular health, and “our heart, of course, is linked to our brain,” said Rogalski. For instance, high blood pressure increases not only your risk of heart attack, but your risk of dementia, too. The same goes for high cholesterol. Exercise can help lower both high blood pressure and high cholesterol.
How much movement do you need?
You should aim for at least 150 minutes of moderate-intensity exercise each week, as well as at least two days of muscle-strengthening exercise (like weightlifting or heavy gardening), according to the government’s Physical Activity Guidelines for Americans.
Examples of moderate-intensity exercise include brisk walking, bike riding and playing doubles tennis.
The guidelines emphasize the importance of moving more and sitting less, which is made clear by the recent study, too. Beyond typical exercise, you should aim to get moving around the house as much as possible, too — just like the study participants who engaged in chores and similar activities.
Instead of sitting at your desk for hours on end, get up to refill your water bottle, take your dog outside or simply walk up and down the stairs a few times.
Movement is just one way to keep your brain sharp (albeit a crucial one). Adequate sleep and exercising your brain — such as by challenging yourself with puzzles and learning new things — are also important, said Rogalski.
“All of these things have positive impacts on our overall health ... as well as our cognitive health,” she said.
