Brain's Neuroplasticity and Physical Fitness: Maintaining a Wise Mind
In the quest for maintaining and improving brain health, exercise emerges as a powerful ally. However, the optimal exercise routine for enhancing cognitive abilities may not be a one-size-fits-all approach.
Regular exercise has been shown to increase neuroplasticity, a crucial factor in promoting faster mental task processing and better problem-solving skills. This is particularly beneficial in countering the loss of brain plasticity, a common symptom of neurodegenerative diseases such as Alzheimer's, Parkinson's, and mild cognitive impairment.
Exercise achieves this by stimulating the growth, connectivity, and adaptability of brain cells. Key mechanisms include enhancement of neuroplasticity, promotion of neurogenesis, improved cerebral blood flow, molecular and genetic effects, and the activation of specific growth factors.
Enhancement of neuroplasticity occurs as exercise strengthens the connections and flexibility of communication between neurons, particularly in the hippocampus, a brain region essential for learning and memory. Physical activity also stimulates the formation of new neurons through increased levels of brain-derived neurotrophic factor (BDNF), a protein critical for neuron survival, growth, and synaptic plasticity.
Improved cerebral blood flow is another benefit of exercise, as it enhances blood circulation to the brain, supplying more oxygen and nutrients, which helps the brain use energy more efficiently and supports overall brain health. Studies have identified specific genes, such as ATPPIF1, reactivated by aerobic exercise that promote neuron survival and synaptic function, thereby boosting neuroplasticity and potentially slowing cognitive decline associated with aging and diseases like Alzheimer’s.
The types of beneficial exercise vary, with aerobic exercise (e.g., running, cycling) mainly improving cardiovascular health and cognitive functions like memory and executive function; resistance training (e.g., weightlifting) increasing BDNF levels and supporting hippocampal neurogenesis while improving cognition, especially in older adults; and mind-body exercises (e.g., yoga, tai chi) enhancing coordination, balance, and overall brain health.
Resistance training also increases other growth factors (e.g., IGF-1, growth hormone) and reduces inflammation, further supporting brain health and cognitive resilience with age.
Long-term benefits of exercise for brain health are likely possible as one continues to exercise. Increasing neuroplasticity could help prevent the loss of cognitive skills such as learning, remembering, and decision-making as we age. Therefore, exercise is vital for maintaining brain health and preventing cognitive decline as we age.
Adherence to an exercise regimen is a major challenge, but setting SMART goals (Specific, Measurable, Attainable, Relevant, Time-Bound) can help create an effective exercise plan. It is essential to consult a physician or physical therapist before starting an exercise routine, especially if you are sedentary.
Dr. Joyce Gomes-Osman, a rehabilitation neuroscientist with a Ph.D. from the University of Miami Miller School of Medicine and an Assistant Professor at the University of Miami Miller School of Medicine, emphasises the importance of exercise for brain health.
It is worth noting that the 'best' exercise regimen for promoting brain health can vary from person to person. Scientific evidence supports that many different types of exercise can contribute to improved thinking abilities, including aerobic exercise, weight-lifting, and mind-body exercises like yoga and tai-chi.
However, the platform test, a scientific study that gives researchers data baselines about how normal, healthy brains perform at different ages, cannot diagnose dementia or predict the risk for cognitive decline.
In conclusion, adopting an active lifestyle could potentially turn back the clock of aging in the brain, boosting cognitive abilities and maintaining brain health as we age.
Precision aging science highlights the significance of health-and-wellness efforts like exercise in promoting cognitive abilities, such as enhanced problem-solving skills and faster mental task processing. This fitness-and-exercise routine may vary from person to person, with science demonstrating improvements in thinking abilities from aerobic exercise, weight-lifting, and mind-body exercises like yoga and tai-chi.
