I was recently interviewed by and quoted in a new Medical News Today about a recent study, "Cognitive Health Benefits of Everyday Physical Activity in a Diverse Sample of Middle-Aged Adults," that was published in the Annals of Behavioral Medicine with exciting results. It places yet another spotlight on a concept I've pondered, studied, discussed, and recommended to my patients for decades – bodily movement is crucial for optimal brain health. Sports neurologists have long known and previous research has provided the consensus that exercise positively affects cognitive function, including brain processing speed. However, this study is interesting in suggesting at least a short-term brain benefit from everyday activity, not just moderate or high intensity exercise. It underscores the belief that any movement is generally a good thing. Most people understand that movement is essential for the health of the body. This study suggests that movement (not just formal exercise) is ALSO good for the brain.
The Mind-Body Connection: A Closer Look
Emerging research reveals the intricate relationship between physical activity and cognitive function. One area of particular interest is the impact of exercise on short-term mental processing speed, which refers to the brain's ability to process and respond quickly to information.
Higher intensity and longer duration exercise are thought to have benefits related to the release of certain chemicals, neurotransmitters, and brain factors that are good for cognitive health. Physical exercise and activity are also associated with improved cardiovascular function, improved blood flow, reduced blood pressure, etc. – all associated with improved cognitive function.
How Does Exercise Enhance Cognitive Function?
Several mechanisms contribute to the cognitive benefits of physical activity:
- Neurogenesis and Neuroplasticity:
- Physical activity stimulates the birth of new neurons in the hippocampus, a brain region essential for memory and learning.
- Exercise also promotes neuroplasticity, the brain's ability to form new connections and reorganize itself.
- Increased Blood Flow:
- Physical activity enhances blood flow to the brain, delivering vital oxygen and nutrients.
- Improved blood circulation to the brain supports its optimal function and cognitive performance.
- Neurotransmitter Release:
- Exercise triggers the release of neurotransmitters, such as dopamine and serotonin, which play crucial roles in mood, motivation, and cognitive function.
- Reduced Inflammation:
- Regular physical activity can help reduce inflammation in the brain, which is linked to cognitive decline and neurodegenerative diseases.
The mechanisms associated with the cognitive benefits reported in this study as related to regular, everyday physical activity are less clear relative to neurotransmitter release and concentrations of factors with cognitive benefit. However, there may still be some association or correlation with increased blood flow to the brain's frontal lobe associated with even "regular" physical activity. There is also likely some cognitive stimulation associated with regular physical activity that may also play a beneficial role.
What Activities Are Most Beneficial for Brain Health?
The specific type of activity is less important than frequency, duration, and consistency. Both moderate exertion exercise and high-intensity interval training are known to correlate with improved cognitive health. However, there is also evidence that resistance training can have a positive effect. Previously, it was thought there were thresholds related to frequency, duration, and consistency for long-term and sustained cognitive benefit. This current study suggests, however, that there is at least a short-term benefit from even lower levels of activity, not necessarily traditionally viewed as formal "exercise."
There is an increasing interest in and understanding of the benefits of brain training (which has also been described as "brain games" and "brain endurance training.”) There are varying levels of evidence to support effects beyond improvement in the actual games or training. However, in elite athlete populations, there is increasing evidence supporting improved cognitive endurance, improved speed of mental processing, and improved accuracy with consistent training – and the benefits seem to have ecological validity. In other words, the improvements translate into improved performance in sports and are not limited to improvement only in the games and training modules. We are beginning to apply similar approaches to the general population, and those with concerns for or evidence of cognitive dysfunction for various reasons, and the results look promising.
By understanding the powerful connection between physical activity and cognitive function, anyone can optimize their performance and achieve their full potential.
Sources:
https://pubmed.ncbi.nlm.nih.gov/39427230/
Dr. Williams’ email answers provided on 11/14/24.