Improving Brain Health

As we age, our brain’s ability to function deteriorates. This leaves the brain more vulnerable to diseases like Alzheimer’s. Thankfully there are ways to prevent and help those experiencing this. In fact, a recent study from the University of Wisconsin found that people who engage in physical activity break down more glucose in the brain reducing the risks of Alzheimer's. 

It is important to prioritize our well-being to prevent diseases. Here are different types of physical activities that will help you in your brain health journey: 

Resistance Training 

Building strength may seem like a difficult activity to follow. It requires discipline and motivation to continue. A study from Australia, found that resistance training leads to benefits in the stages of cognitive decline that adults experience.

You can start using your body weight by doing wall push-ups, planks, chair squats, and many others that don't require any equipment. 

Walking

Walking is part of our daily routine, we walk to the kitchen to get a snack. Without walking we would struggle to get to places. However, there is more to walking than taking us to places. A 2021 study found that participants (60-79 years old) who performed regular brisk walking for six months improved their white matter (tissue in the brain). They found that through walking the white matter in adults retrains plasticity (the brain’s ability to reorganize for humans to develop from infancy through adulthood) in vulnerable regions. 

Rather than seeing walking as a daily task, start by taking 15-minute walks around your neighborhood or park. 

Yoga 

Yoga is an ancient spiritual practice that started in northern India. The practice of yoga was created to train the body and mind to become more self-aware of their own nature. A journal posted on the Nation Library of Medicine reviewed eleven studies from 2009 to 2019 that focus on the improvements of Yoga in the brain. The studies showed a positive effect on the brain’s structure, control, and default mode network. Many types of yoga practices were reported in the studies such as Hatha yoga (focuses on posture and breathing techniques), Kundalini yoga (focuses on meditation) with Kirtan Kriya (meditation that involves chanting and finger movements). The participants consistently practiced yoga for 3 or more years weekly. 

Yoga classes are accessible online on YouTube or local classes.

Swimming

Swimming is another form of physical activity that helps build strength. A 2012 study found that regular swimming in older adults is connected to better cognitive function. The study tested 65-80 year olds that practiced regular swimming. The test included ten tasks that focused on the three executive functions: self-control, working memory, and cognitive flexibility. All of the participants that practiced regular swimming showed better performance in all three executive functions compared to those that did not swim.

You can visit your local pool or beach to cool down in the warmer seasons.

Dancing 

Lastly, dancing is another popular activity for many people, plus it only requires yourself and rhythm. A 2003 study, published in The New England Journal of Medicine, found that dancing showed a reduction in dementia risk for over 20-year periods. This should not be surprising, since dancing requires the addition of music. Musical rhythms trigger our brain's reward area. The chemical dopamine, involved in helping us feel pleasure, is released to make us happier and encourages us to move and think. The study also found dancing stimulates the brain’s motor and sensory circuits.  

Any of these exercises will improve your overall health. They are easy to perform in the comfort of your home or outside. It is important to care about ourselves by protecting our precious brain which helps us function. You can try any of these activities at any time, it is up to you to find one that fits your lifestyle.

— Sunny Escalante