Exercise's Impact on the Brain: How Physical Activity Enhances Cognitive Function

Regular physical exercise is not only beneficial for the body but also significantly enhances brain function, improving memory, spatial orientation, and neuronal plasticity. This has profound implications for maintaining cognitive health throughout life. According to Dr. Paulina Kloskowska, a physiotherapist at the Marylebone Health Group, there is substantial evidence supporting the positive effects of exercise on cognitive function. She highlighted four types of training that directly impact mental health. These practices, when incorporated into a weekly routine, can help preserve intellectual agility over time. A 2021 study compared 22 endurance runners with 20 sedentary individuals. Using magnetic resonance imaging, researchers observed that runners had a greater volume of gray matter in the hippocampus, a key region for memory and learning. Dr. Kloskowska stated that these findings suggest endurance activities could improve brain function and support cognitive health. Research from the Salk Institute for Biological Studies in San Diego, and studies by Yaakov Stern and Richard Sloan published in the journal Neurology, conclude that physical exercise stimulates the generation of new neurons, even in aging brains. These studies demonstrated that at least three hours of cardiovascular activity per week can slow down or even reverse brain aging, particularly in areas associated with memory and higher cognitive functions. Spatial awareness, the ability to understand how one's movements relate to objects in the environment, tends to decline with age. A study published in Scientific Reports evaluated the effects of balance training in adults. Those who engaged in 50 minutes of balance training per week for 12 weeks showed significant improvements in memory and spatial cognition compared to a control group. High-intensity interval training (HIIT) combines demanding exercises with minimal rest. A 2022 report indicated that this type of routine significantly increases levels of BDNF (brain-derived neurotrophic factor), a crucial protein for various cognitive functions. Dr. Kloskowska explained that BDNF plays a vital role in cognition, neuroplasticity, and neuronal connectivity, and is essential for preventing neurodegenerative diseases. Strength training is also presented as a strategy to slow down the deterioration of the brain. Dr. Kloskowska noted that strength training could be more effective than other modalities in preserving or improving cognitive function. The recommended approach is to start with light weights and progressively increase the intensity. These findings underscore the importance of incorporating various forms of exercise into a regular routine to support and enhance cognitive health, offering a practical approach to maintaining a sharp mind throughout life.