October 6, 2011

FeatureStrong Body, Strong Mind

You probably know that physical activity is an important part of obtaining and maintaining a healthy body weight. But, research shows that a consistent aerobic exercise regimen has a number of other positive effects on your health, too. These positive effects include a decreased risk for type II diabetes, cardiovascular-related disease, osteoporosis, and mental disorders. Recent research also indicates that physical fitness is also important when it comes to brain health and development.

Connecting Exercise to Brain Health in Children and Teens

Studies show that only 50 percent of children and only 8 percent of teens are physically active for the government-recommended 60 minutes per day. If 60 minutes of exercise sounds like a lot to you, consider that the average 8 to 17 year old spends 7.5 hours doing passive activities such as watching TV, using a computer, playing video games, or texting on their phone.

Childhood and adolescent years are associated with rapid development of the brain. During this time period, structural and functional circuitry necessary for higher-level thinking, form in the brain. This circuitry allows for the brain’s executive functions, such as the ability to regulate behavior, multi-task, and avoid distraction. Several studies have shown that physical activity is particularly important during early childhood. For example, one study found that an aerobic exercise regimen followed for three months improved the executive function abilities of overweight children. The results of another study linked inactivity during childhood to poorer academic performance and lower performance on standard neuropsychological tests.

Connecting Exercise to Brain Health in Older Adults

Unlike in the childhood and teenage years, during young adulthood, not much change occurs in the brain. Instead, the years between the ages of 19 and 35 are associated with stability in brain structure and function, as well as peak cognitive performance. Researchers have found mixed results in studies relating physical activity to brain health in this age group. However, once older adulthood is reached, exercise once again becomes important for brain health and function.

During old age, the hippocampus normally shrinks 1 to 2 percent in size every year. The loss of hippocampus volume is associated with an increased risk for the development of cognitive impairment, such as dementia or Alzheimer’s disease. Multiple studies have shown that adding a consistent aerobic exercise program increases hippocampus volume. Studies show that aerobic training results in the generation of new neurons in the hippocampus, and these new neurons are connected with an improvement in hippocampus function.

Research also indicates that weight-training is also important for maintaining or enhancing brain function in older adults. One six-month study found that a three-time weekly program of moderate- to high-intensity resistance training led to improved memory performance and verbal concept formation. Another study that focused on older women found that those who lifted weights performed better on cognitive tests than those women who just did toning exercises.

Connecting Exercise with Improved Brain Function

In addition to strengthening the heart, aerobic exercise also results in a significant increase in the movement of blood to the brain. Researchers think this rapid influx of blood to the brain is required for the growth of new neurons. Research using mice as the test subject corroborate this hypothesis. Several studies using mice as a test subject indicate that aerobic exercise increases the growth of new blood vessels as well as new neurons in the brain, actions that are both associated with improved learning and memory.

Adding Exercise to Your Day

How can you get in the recommended amount of exercise every day? It may not be as hard as you might think. First, the 60 minutes of exercise do not have to be continuous—just try to incorporate at least 60 minutes worth of physical activity throughout your day. The important thing is to integrate aerobic, muscle-strengthening, and bone-strengthening exercises to your daily routine. Examples of aerobic exercise include dancing, running, bike riding, martial arts practice, and playing sports. Muscle-strengthening exercises include push-ups, sit-ups, and lifting weights. Bone-strengthening exercises include activities that apply force to your joints, such as jumping rope, running, and gymnastics.

As the research shows, exercise is not just important for maintaining a healthy body. Adding physical exercise to your daily routine is also quite important for maintaining a healthy and well-functioning brain. It seems that Thomas Jefferson was right when he said that “A strong body makes the mind strong.”

More to Explore

• Physical Activity for Everyone
• Let's Move!
• Exercise Helps Overweight Children Think Better, Do Better in Math
• Exercise May Help Prevent Brain Damage Caused by Alzheimer's Disease
• Moderate to Intense Exercise May Protect the Brain
• Exercise Has Numerous Beneficial Effects On Brain Health and Cognition, Review Suggests

Last updated October 6, 2011 | Comments (1) | Permalink | Feature