We all know that exercise has many benefits, but the good news is that you don’t have to train at high intensity to reap the mental health rewards.
A new study found that the effects of physical activity on brain volume were most pronounced at low levels of physical activity. The authors of the study say that even just walking 15 minutes a day or taking the stairs instead of the elevator can have a positive effect on your brain. The results suggest that small changes like this, combined with moderate exercise, can do wonders for keeping your head sharp.
The relationship between brain health and exercise
Physical activity is beneficial for overall health, including cognitive function.
“You are a genetic engineer, and what you do changes which genes in your body are turned on or off,” he said. Michael Roisen, M.D. Chief Wellness Officer at the Cleveland Clinic, Founder of the Reboot Your Age App, The Great Age Reboot: Decoding the Code of Longevity for a Younger Tomorrow“Physical activity that stresses muscles is not only good for the heart, blood vessels, or muscles, it turns on genes in muscles that produce irisin, which crosses the blood-brain barrier and increases the size and connectivity of memory centers in the brain.” to.”
So doing regular physical activity that you like (if you don’t like walking, play with your kids or grandchildren, it doesn’t matter if it’s ping-pong or whatever you like) will reduce your stress and It increases metabolism and improves heart and lung function.
But perhaps the most underrated benefit of fitness is its impact on brain health, Dr. Roizen adds. Studies have shown that the hippocampus, the part of the brain responsible for learning and memory, improves benefits and cognition when individuals engage in consistent physical activity.
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John Gardner The co-founder and CEO of Kickoff says one of the easiest ways to add exercise to your routine is to perform your daily tasks in a healthier way.
“This includes taking the stairs instead of taking the elevator, biking to work, and walking to the grocery store. , you can do physical activity in your daily life,” says Gardner.
You can walk and talk.
Another great tip that is very easy to implement is pacing while talking on the phone or during a virtual meeting.
Instead of sitting in front of a screen or sitting at a desk during a meeting, Gardner said, you can join a phone call or virtual meeting on your mobile device and walk around during the meeting. He achieved over 10,000 steps per day and would be amazed at how he was able to add more steps while on the job without any extra effort.
Strategies to improve cognitive function
Other ways to positively impact brain health, recommended by Dr. Roizen, include:
Achieve at least 10,000 steps per day, or equivalent
This corresponds to approximately 1 minute of physical activity, such as cycling, and 100 steps. A study found that a sedentary person over the age of 55 who had trouble concentrating, making decisions, or remembering had 35 minutes of aerobic exercise, such as walking or cycling, three times a week. You can turn the clock back about 9 years. So please move!
Incorporate strenuous activities that spike your heart rate
Adding a more intense workout activates genes that produce irisin, which releases a protein called BDNF, a brain-derived neurotrophic factor that grows the hippocampus. For my seniors, slowly incorporate cardio into your fitness plan and work with your doctor to find what works for you.
aerobic exercise
This includes exercising vigorously enough to raise your heart rate to at least 80% of your maximum age-adjusted heart rate (approximately 220 minus your age for both men and women) for 20 minutes three times a week. Includes running, swimming and cycling. Reduce disability, dementia and even death.
But physical activity isn’t the only thing to do for brain health.
brain game
Spend 5-10 minutes a day working on a game to challenge your mind. When the brain is consistently engaged in strategy, logic, and puzzles, it promotes neuron, connection, and hippocampal growth through things like movement and the speed at which the brain games are processed.
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neurology: “Relationship between physical activity measurements derived from accelerometers and brain structure”
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Michael Roizen, MD, Chief Wellness Officer, Cleveland Clinic, Founder of the Reboot Your Age App, Author of The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow
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Kickoff co-founder and CEO John Gardner said:
