Boost Your Brain Health: Exercise and Cognitive Function

Written By Taylor Hartman
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You've probably heard that exercise is good for your body, but did you know it can also make your brain sharper? With more and more people experiencing memory problems and dementia, it's essential to explore how exercise can help keep our minds healthy. According to the World Health Organization, around 10 million new dementia cases occur each year, making it a worldwide concern (World Health Organization, n.d.). Recent research has uncovered a powerful connection between exercise, especially aerobic exercise, and brain health.

Why Brain Health Matters

Your brain is your body’s command center, and keeping it healthy is vital for living a fulfilling life. However, age, lifestyle, and chronic inflammation can all contribute to cognitive decline. Conditions like Alzheimer’s and dementia don’t just affect memory but also impact mood, decision-making, and overall quality of life.

The good news? Regular aerobic exercise has been shown to protect the brain, improve memory, and even reduce the risk of cognitive decline. Let’s explore why.

What is Aerobic Exercise?

Aerobic exercise refers to any activity that increases your heart rate and makes you break a sweat. Think brisk walking, cycling, running, swimming, or even dancing. Unlike weightlifting or yoga, aerobic exercise gets your blood pumping and delivers oxygen-rich blood to your brain.

The key is to choose activities you enjoy—whether that’s a daily walk with friends or an energetic Zumba class.

How Does Exercise Boost Brain Health?

Increases Brain Size

A groundbreaking study by the University of British Columbia found that regular aerobic exercise increases the size of the hippocampus, the brain region responsible for learning and memory. This means exercise not only helps you stay fit but also keeps your mind sharp as you age.

Reduces Inflammation

Chronic inflammation can damage brain cells and accelerate cognitive decline. Aerobic exercise has been proven to reduce inflammation levels, protecting your brain and promoting overall health.

Enhances Brain Plasticity

Exercise stimulates the release of growth factors in the brain, which support brain plasticity. This is your brain’s ability to adapt, form new connections, and repair itself over time. Enhanced brain plasticity can lead to better learning, memory, and mental flexibility.

5 Best Aerobic Exercises to Boost Brain Health

Not all exercises offer the same brain benefits. Here are five aerobic exercises to try:

  1. Brisk Walking – A low-impact way to get your heart rate up and improve circulation.

  2. Cycling – Whether outdoors or on a stationary bike, cycling improves endurance and boosts brain health.

  3. Running or Jogging – Excellent for both cardiovascular health and cognitive function.

  4. Swimming – A full-body workout that’s gentle on the joints and great for the brain.

  5. Dancing – Combines aerobic benefits with mental challenges like learning new routines, keeping your brain engaged.

How Much Exercise Do You Need?

Experts recommend at least 120 minutes of aerobic activity per week to boost brain health. This could be split into 30-minute sessions, four times a week. The important thing is consistency—regular activity is far more effective than occasional bursts of exercise.

Complementing Exercise with Nutrition

While aerobic exercise is crucial, don’t forget the role of a healthy diet in supporting brain function. Foods rich in omega-3 fatty acids (like salmon), antioxidants (like berries), and healthy fats (like nuts and avocados) can further protect your brain.

Take Charge of Your Brain Health

With dementia rates rising, there’s no better time to prioritize your brain health. Regular aerobic exercise, combined with proper nutrition, is your best defense against cognitive decline.

Contact SageMED today or send us a text at +1 425-679-6056 to schedule a consultation with our dedicated team of primary care doctors. Let us help you create a personalized brain health plan!

References

Goodman, H. (2014, April 9). Regular exercise changes the brain to improve memory, thinking skills . Harvard Health Publishing. Heidi Godman.

World Health Organization. (n.d.). Dementia. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/dementia.

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Taylor Hartman
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