Forgetting information and losing focus are common experiences that we all go through. But these experiences can increase with age and can even turn into having difficulty with familiar tasks. Recognizing a decline in your cognitive abilities can definitely be unsettling.
Mild cognitive impairment (MCI) is a condition marked by a slight decline in cognitive abilities. MCI can manifest at any age due to many different medical factors, but it’s more prevalent in people 55 years of age or older. MCI affects approximately 15% to 20% of those aged 65.
Although it can potentially progress to dementia, having MCI doesn’t mean that someone is doomed to experience severe cognitive decline. Proactive lifestyle adjustments can result in tremendous benefits. Among these adjustments is regular exercise, which has shown to be an incredibly powerful tool for preserving memory and overall mental health.
Understanding the Core Mental Benefits of Exercise
Since exercise is all about getting the body moving, exercise first and foremost enhances blood circulation. This means that the brain receives more oxygen and more nutrients and can more efficiently remove metabolic waste. Also, exercise stimulates synaptic plasticity, which basically just means that it more easily adapt to changes and learn.
Exercise also helps create new neurons in the brain, which are important for processing information, emotions, and stress.
Guidelines for Incorporating Exercise into Your Routine
The American Academy of Neurology recommends exercising at least twice each week to improve memory and overall health. The specifics of a workout vary with each person, but in general, 150 minutes of moderately intense aerobic activity is recommended per week, complemented by strength training sessions.
The EXERT trial, a groundbreaking study on exercise and brain function, suggests that a holistic approach to exercise, which includes cardio (aerobic), strength, and balance training is most beneficial. Whether you are walking briskly, lifting weights, or doing yoga, the key is to engage in activities that are enjoyable and sustainable in the long run, things that you can likely continue to do as you get older.
More Research on Exercise and Brain Health
Recent studies demonstrate that exercise increases blood flow to key regions of the brain, regions associated with memory, which offering promising implications in the fight against Alzheimer’s disease.
Exercise has also been linked to reduced stress and the release of endorphins that mitigate feelings of anxiety and depression. Depression, anxiety, and stress alone can have a significant impact on cognitive abilities, like memory and decision-making. As researchers continue to gather more evidence, it will become more and more clear that exercise is a powerful and low-risk way to keep our minds sharp and our emotions up!
UT Southwestern recently conducted a study to see how exercise can affect memory. Participants were 60 years old or older and had memory problems. They went through 12 months of aerobic exercise training. The results were pretty compelling, showing a 47% improvement in some memory scores compared to minimal change in the control group. Brain imaging revealed increased blood flow in regions of the brain that are critical for memory function.
Embracing Exercise for Better Brain Health
Exercise and other forms of physical activity are s not merely beneficial for physical health. More and more evidence is pointing to fitness being very connected to the health of our brains. If you’re struggling to get fitness into your everyday life, we encourage you to keep trying! Don’t give up! Every effort is important, no matter how small or simple.
Namaste
