5 Exercises to Improve Brain Health

Not only does the way we look, move, see, and hear change as we age, but the way we think does as well. Changes in cognition are considered a normal part of aging. Since the age of 30, you or a loved one may have noticed a subtle decline in your cognition. Some cognition changes that are considered a normal part of aging include difficulty with maintaining attention, multitasking, word-finding abilities, and decreased slowness in our thinking. Even though these cognitive changes are inevitable and normal, they may cause us to have trouble performing tasks in our everyday lives. The good news is there are many ways to improve your cognitive abilities including exercise! Here are 5 exercises you may want to consider incorporating into your daily exercise routine.

1. Aerobic Exercise: Aerobic exercises such as walking, running, cycling, and swimming can increase your body’s ability to transport oxygen to the brain. This causes structural changes in the brain including decreasing age-related brain volume shrinkage also known as atrophy. Furthermore, adding only 6 to 7 minutes of vigorous aerobic exercise to your daily routine can improve your memory, planning, and organization abilities. Just remember the American College of Sports Medicine (ACSM), recommends 150 minutes per week of moderate-intensity aerobic exercise.  
2. Resistance Training: Lifting weights, using a resistance band, or using the weight of your body are just a few ways to resistance train. Resistance training has been shown to improve mood, concentration, and decision-making skills. The ACSM recommends integrating resistance training at least 2 times per week that targets all the major muscle groups.   
3. Tai Chi: Tai Chi is a moving meditation. You will perform a series of slow movements with controlled breathing while meditating. This form of exercise has been shown to improve reasoning, planning, problem-solving, and memory.
4. Yoga: Yoga is a form of exercise that can build strength, improve flexibility, and help relax your mind. In a systematic review, yoga was shown to have a positive impact on the structure and function of various structures within the brain including the hippocampus, prefrontal cortex, and amygdala.
5. Balance Training: Standing on one leg, walking backward or with your eyes closed, or standing up and down from a chair are all ways to challenge your balance. Not only does balance training reduces your risk of falling as well as your fear of falling, but it can improve memory and spatial cognition.

Exercising is a fantastic way to improve your brain health with many different types to choose from, but it might be difficult to know where to start. You might be apprehensive or anxious to include new types of exercise discussed in this blog, or you may be increasing difficulty performing daily activities due to cognitive challenges. On the bright side, you do not have to be alone! Our personal trainers and occupational therapists at Live Your Life Minnesota would love to help you achieve improved health and wellness in all areas of your life. Contact us for a free consultation today!  

References

“Healthy Aging.” Memory and Aging Center, memory.ucsf.edu/symptoms/healthy-aging. Accessed 5 June 2023.

Joyce Gomes-Osman, PhD. “What Kinds of Exercise Are Good for Brain Health?” Harvard Health, 27 Oct. 2020, www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762.

Levine, Hallie. “5 Brain Exercises That Can Keep Your Mind Sharp.” AARP, 13 Apr. 2023, www.aarp.org/health/brain-health/info-2022/workouts-for-brain-health.html.

“6 Pillars of Brain Health – Physical Exercise.” Healthy Brains by Cleveland Clinic, 20 Jan. 2022, healthybrains.org/pillar-physical/.

“Physical Activity Guidelines Resources.” ACSM_CMS, www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines. Accessed 5 June 2023.

Gothe, Neha P et al. “Yoga Effects on Brain Health: A Systematic Review of the Current

Literature.” Brain plasticity (Amsterdam, Netherlands) vol. 5,1 105-122. 26 Dec. 2019, doi:10.3233/BPL-190084

Rogge, Ann-Kathrin et al. “Balance training improves memory and spatial cognition in healthy

adults.” Scientific reports vol. 7,1 5661. 18 Jul. 2017, doi:10.1038/s41598-017-06071-9