Cognitive Fitness
Most people are well aware of the numerous physical benefits regular exercise can provide. But, did you know that physical activity can also improve your mental and cognitive health? Here are a few ways exercise can boost your intellect and mental wellbeing.
Aerobic Exercise and the Brain
Multiple research studies have found that aerobic exercise, the kind that gets your heart rate up and your sweat flowing, can actually increase the size of your hippocampus (the area of the brain associated with learning and memory). Science also shows that those who exercise regularly have greater brain volume in certain regions compared to those who live a more sedentary lifestyle.
When you exercise, your body releases growth factors, which help preserve the health of your current brain cells as well as stimulating development of new blood vessels and brain cells. This keeps your brain functioning well and can lead to increased focus and attention. Most of the studies done on aerobic exercise and brain health used brisk walking as their chosen form of exercise, but any sort of moderate or vigorous aerobic activity that you enjoy should provide similar benefits- even tasks like gardening or walking the dog!
To maximize the positive effects of exercise on your brain, aim for at least 150 minutes of moderate to vigorous physical activity per week- but any movement is better than nothing and will still benefit you.
Other Forms of Physical Activity and Their Cognitive Health Benefits
While there is less evidence on the direct effects of resistance training (ie. lifting weights) on brain health, a recent study from the University of Sydney did show that regular resistance training had a protective effect on the hippocampus and limited the degeneration that, over time, can lead to age-related cognitive decline and impairment, and dementia. Indirectly, any form of exercise can help release stress, lower anxiety, boost your mood, and improve sleep. Together, these benefits will leave you feeling more refreshed and better able to perform your daily tasks and work duties. Over time, stress and anxiety, as well as poor sleep, can lead to cognitive impairment, so addressing these through exercise will protect your brain in the long run as well.
Additional Ways to Boost Intellect Through Exercise
Many activities, such as learning a new language, playing an instrument, or playing brain games and puzzles can sharpen your mind and boost your intellect, but this can be done through physical activity as well! Trying any form of exercise or sport you’re unfamiliar with will get your mind and body working as your brain begins to develop new neural pathways and learn different movement patterns. Activities like rock climbing, dance, and martial arts are great for stimulating your mind as they require constant focus, memorization, and problem-solving in order to perform movement patterns successfully and react to the environment. Give these a try if you’d like to give your body and your brain a workout at the same time!
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