Approximately 40% of individuals aged 65 and above are confronted with cognitive decline associated with aging, affecting around 21 million people in the United States. If you are among the elderly concerned about memory loss due to aging or are proactively seeking strategies to enhance cognitive abilities, a plethora of research indicates that regular exercise is a crucial daily routine for preventing cognitive decline. Neuroscientist Ebony Glover, Ph.D., elaborates on the significance of daily physical activity in mitigating age-related cognitive decline and enhancing brain function. We delve deeper into the impact of exercise on the brain, the types of exercises that are beneficial, and the recommended amount of exercise for optimal brain health.

The Impact of Exercise on Brain Health

While exercise is commonly perceived as a means to bolster physical health, particularly for the heart, muscles, and bones, scientific discoveries have revealed its vital role in maintaining brain health. Glover explains that physical activity can enhance cognitive function not only by safeguarding the brain but also through neurogenesis—the process of forming new neurons.

"Engagement in physical activities is linked to neurogenesis, neuroprotection, and cognitive enhancement, primarily facilitated by the production of neurotrophins," she notes. Neurotrophins are proteins that act as growth factors in the nervous system, regulating cell maintenance and functionality. Glover further highlights their role in fostering new brain cell development: "Neurotrophins are essential for the development and sustenance of new brain cells. Exercise can stimulate and safeguard new neurons, increasing the volume of brain structures, which leads to improved cognition and overall health."

Preventing or Reversing Age-Related Cognitive Decline

The reduction in brain volume with age, due to the shrinkage of individual brain cells and a decrease in intercellular connections, results in gradual cognitive function decline. Exercise counters this by increasing neurotrophin production, thereby strengthening brain cell structure and signaling. Glover states, "The pace and severity of age-related cognitive decline are influenced by various factors, including lifestyle choices. An active lifestyle and engagement in specific activities can aid in preventing cognitive decline associated with aging."

Optimal Exercises for Brain Health

A diverse exercise regimen is crucial for mitigating cognitive decline. Glover asserts, "Most studies have demonstrated positive effects of both aerobic and resistance exercises, whether practiced separately or in combination, on cognitive performance." A 2017 review analyzed numerous studies on exercise and cognition to determine the most beneficial methods.

It was found that both aerobic and resistance exercises are significant, with aerobic exercises improving cognitive ability and resistance training enhancing executive function, memory, and working memory. Thus, incorporating a variety of activities is essential. Glover suggests that personalization is key to accommodate individuals at different stages of their wellness journey. "Any physical activity that promotes balance, coordination, agility, and flexibility would be advantageous, especially when practiced consistently over time," she says.

The most critical aspect, according to Glover, is maintaining a regular exercise routine that includes both aerobic and resistance activities: "Research indicates that if this is sustained for at least six months to a year, there should be noticeable improvements in brain health and overall cognitive function in all adults, particularly in older adults."

Exercise Quantity for Brain Health

To reap the cognitive benefits of exercise, consider your workout regimen similarly to how you approach your diet: a balanced mix of the right elements daily sustains long-term health benefits. The same applies to exercise. Glover recommends thinking of exercise in portions. "A long-term exercise plan is most effective when properly portioned on a weekly basis." The American College of Sports Medicine advises a minimum of 150 minutes of moderate aerobic exercise per week, but even less may provide some benefits. Glover notes, "Engaging in intermittent aerobic exercise at any intensity for 6 to 10 minutes daily could also significantly impact brain health over time. The ACSM also recommends that older adults perform some form of resistance exercise at least twice a week, targeting major muscle groups in the upper and lower body, starting with lower resistance levels and progressing to higher levels to foster strengthening and endurance."

When considering resistance training, many think of weights or dumbbells. While weightlifting is valuable for muscle building, resistance can also come from body-weight exercises like pushups, pullups, squats, planks, or using resistance bands. It's crucial to remember that exercise intensity is personalized. What is vigorous for one person may be moderate or mild for another. The Rate of Perceived Exertion (RPE) is a tool to determine personalized exercise intensity. To gauge your RPE, rate on a scale of 1 to 10 how intense the exercise feels to you, with 1 being the least intense and 10 being the most. Using your RPE to adjust your intensity to a moderate to vigorous or "brisk" level will yield the best results. The phrase "brisk is better for the brain" serves as a simple reminder of the required intensity for brain health improvement.

A Sample Exercise Plan for Brain Health

There are numerous ways to ensure a good mix of aerobic and resistance training to meet the ACSM's minimum 150-minute per week recommendation. Here's a sample weekly schedule:

• Two days per week of moderate- to vigorous-intensity cardiovascular exercise (e.g., 20-30 minutes of walking, jogging, biking, rowing, elliptical, swimming, etc.)
• Two days per week of resistance training (e.g., 20-30 minutes of weightlifting, body-weight exercises, or at-home workouts)
• Two days per week of moderate-intensity cardiovascular exercise (20-30 minutes)
• One day per week of rest, including deep breathing exercises

Adjust the schedule as needed to accommodate your individual requirements; modify the days of the week to plan for your favorite class or to give yourself rest when necessary.

The Importance of Consistency

While research indicates that even 10 minutes of exercise can positively affect brain function, long-term cognitive improvements are observed with consistent exercise over time. Glover emphasizes the importance of consistency in any exercise program. "At least 6 to 12 months of exercise is necessary to detect changes in cognitive functioning. Although brain changes have been observed after shorter durations of exercise, these changes do not immediately translate to improved cognitive functioning. Consistency over time is key."

It's always advisable to consult your healthcare professional before starting any new exercise plan, particularly if you're managing a chronic health condition. Plan to have that discussion and then gradually increase your activity levels over time.