How exercise helps to safeguard your brain

You may already give your brain a rigorous workout courtesy of that weekly cryptic crossword. But have you ever considered adding something as simple as a few laps of the local pool to your brain fitness routine? Exercise could have a critical role in slowing cognitive decline and improving the health of your grey matter.

HOW IT WORKS

Like any other organ, the brain benefits from smart lifestyle choices. “In terms of general mental fitness, the brain has to march to the same tune as any other biological tissue,” explains Professor Andrew Scholey, director of the Centre for Human Psychopharmacology at Melbourne’s Swinburne University.

“There’s increasing evidence that certain lifestyle interventions can slow the progression of cognitive decline.” The brain is a greedy organ that requires a significant portion of our daily fuel (that is, oxygen and glucose) to get to work. And the more efficient this process is, the better your mental function. Where exercise fits into that equation? Scholey says aerobically fit people are better able to regulate their glucose levels and tend to have more elastic blood vessels, making it easier for the brain to put this fuel to use.

THE AMAZING MENTAL BENEFITS

While the results are varied, with some investigations suggesting exercise can at best only maintain cognition, much research has linked moving your body with improved brainpower. Research published in US journal NeuroImage suggests cardiorespiratory fitness is related to strong brain connections, which likely improve long-term brain function.

Scientists from the University of Kansas Medical Centre also found adults over 65 who exercised the most during a trial study had better visual-spatial processing at its conclusion. One really key area? Memory. The brain is capable of making new nerve cells, and scientists have been looking at how to “switch on” this process. At the Queensland Brain Institute, researchers are looking at how much exercise could trigger this in humans.

YOUR NEXT FITNESS MOVE

The exact amount and type of exercise that will encourage better brain health is yet to be officially locked in. Some research has shown resistance training (think yoga, pilates or weights) twice a week was linked to improvements in brain function, while other studies have focused more strongly on the benefits of aerobic activity.

Your best bet for now? Get your heart pumping daily with a mix of different workouts and be sure to tick the recommended minimum of 150 minutes of exercise a week off your to-do list. And keep at those crosswords and Sudoku puzzles—brain games are crucial for encouraging nerve cells to make the right connections. Just add a quick jog around the block when you’re done for good measure.