Sitting in front of a computer screen to play brain games is not the best way to enhance or maintain your cognitive abilities. First of all it doesn’t really work. And second, it involves sitting. Standing is only marginally better. (And playing brain games on a portable electronic device while walking is just an accident waiting to happen.)
As John Medina writes in Brain Rules:
The brain appears to be designed to (1) solve problems (2) related to surviving (3) in an unstable outdoor environment, and (4) to do so in nearly constant motion.
The links between physical exercise and brain health have been getting a lot of attention lately. Here are summaries of some of the research with links to the articles (click on the titles). The last two of these studies were included in my post last fall on Five Ways to Improve Your Brain; the first three are more recent.
Get Moving
A neuroscientist (Wendy A. Suzuki) says there are powerful benefits to exercise that are rarely discussed.
When I was about to turn 40, I started working out regularly after years of inactivity. As I sweated my way through cardio, weights, and dance classes, I noticed that exercise wasn’t just changing my body. It was also profoundly transforming my brain—for the better.
The immediate effects of exercise on my mood and thought process proved to be a powerful motivational tool. And as a neuroscientist and workout devotee, I’ve come to believe that these neurological benefits could have profound implications for how we live, learn and age as a society.
- Exercise combats stress.
- Increased levels of physical exercise can result in improved memory
- Exercise improves our ability to shift and focus attention.
- Exercise could help students better absorb everything from history lessons to chemistry experiments–and they’d be happier too.
- Exercise could make students more imaginative at school and adults more creative at work.
- The longer and more regularly you exercise through your life, the lower your chances are of suffering from cognitive decline and dementia as you age.
Do… build your body
We often make a distinction between brains and brawn. In fact, getting in shape is one of the surest ways to build your mind. Physical activity not only establishes a better blood flow to the brain; it also triggers a surge of proteins such as “nerve growth factor” that can help stimulate the growth and maintenance of neural connections in the brain.
The benefits seem to stretch from cradle to grave: children who walk to school get better grades, while taking a leisurely stroll seemed to boost pensioner’s concentration and memory. What’s more, a wide variety of exercises can help, from gentle aerobic exercise to weight training and body building; just choose a training regime that suits your current fitness.
Study suggests physical activity makes it easier for the brain to change
Learning, memory, and brain repair depend on the ability of our neurons to change with experience. Now, researchers reporting in the Cell Press journal Current Biology on December 7 have evidence from a small study in people that exercise may enhance this essential plasticity of the adult brain.
The findings focused on the visual cortex come as hopeful news for people with conditions including amblyopia (sometimes called lazy eye), traumatic brain injury, and more, the researchers say.
“We provide the first demonstration that moderate levels of physical activity enhance neuroplasticity in the visual cortex of adult humans,” says Claudia Lunghi of the University of Pisa in Italy.
“By showing that moderate levels of physical activity can boost the plastic potential of the adult visual cortex, our results pave the way to the development of non-invasive therapeutic strategies exploiting the intrinsic brain plasticity in adult subjects,” she adds.
While further study is needed, the researchers think that this effect may result from a decrease with exercise in an inhibitory neurotransmitter called GABA. As concentrations of this inhibitory nerve messenger decline, the brain becomes more responsive.
Regardless of the mechanism, the findings suggest that exercise plays an important role in brain health and recovery. They come as especially good news for people with amblyopia, which is generally considered to be untreatable in adults.
“Our study suggests that physical activity, which is also beneficial for the general health of the patient, could be used to increase the efficiency of the treatment in adult patients,” Lunghi says.
Lifting weights, twice a week, may aid the brain
Most studies of exercise and brain health have focused on the effects of running, walking or other aerobic activities. A few encouraging past studies have suggested that regular, moderate aerobic exercise such as walking may slow the progression of white matter lesions in older people.
But Teresa Liu-Ambrose, a professor of physical therapy and director of the Aging, Mobility, and Cognitive Neuroscience Laboratory at the University of British Columbia in Vancouver, wondered whether other types of exercise would likewise be beneficial for white matter. In particular, she was interested in weight training, because weight training strengthens and builds muscles.
After a year-long study, women aged 65-75 who had lifted weights twice per week displayed significantly less shrinkage and tattering of their white matter than the other women. Their lesions had grown and multiplied somewhat, but not nearly as much. They also walked more quickly and smoothly than the women in the other two groups.
Note that the result was only achieved in the group who lifted weights twice per week, not in a group who lifted only once a week.
Regular exercise changes the brain to improve memory, thinking skills
In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results.
Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and an instructor in neurology at Harvard Medical School.
How much exercise is required? The study participants walked briskly for one hour, twice a week. That’s 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week. If that seems daunting, start with a few minutes a day, and increase the amount you exercise by five or 10 minutes every week until you reach your goal.
If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities can count as well, such as intense floor mopping, raking leaves, or anything that gets your heart pumping so much that you break out in a light sweat.
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