Slight cognitive decline is a normal part of aging. However, more pronounced difficulties, such as short-term memory loss and confusion, are considered abnormal.
Researchers believe that advanced cognitive decline occurs due to changes in the brain and the body. This includes systemic inflammation, reduced neural blood flow, and reduced brain cell density. All of these developments can hinder brain cell communication and lead to cognitive problems.
If the brain declines beyond the stages associated with normal aging, individuals can develop dementia. Research suggests that physical activity can prevent or even reverse dementia by countering the physiological changes in the brain.
What Is Dementia?
Dementia is the clinical term for abnormal cognitive decline that cannot be attributed to aging alone. The umbrella term also includes Alzheimer’s and Parkinson’s disease.
Dementia can affect both cognitive and physical capacity. For example, people with advance dementia may lose coordination or the ability to speak.
Other signs of dementia include:
- Confusion
- Forgetfulness
- Communication problems (difficulty understanding others or expressing thoughts)
- Repeating behaviors or statements
- Inability to complete complex tasks such as paying bills
- Disorientation
While there are some genetic factors linked to dementia risk, lifestyle choices can significantly reduce the likelihood of abnormal cognitive decline.
How Exercise Protects the Brain
Routine physical exercise is one of the most effective ways to buffer the brain against cognitive decline and dementia.
Neuroscientists studying the impact of exercise on the brain discovered a link between physical activity and BDNF, a substance associated with neural health and growth.
The brain produces higher levels of BDNF following both mental and physical stimulation. Exercise also increases the production of neurotransmitters that boost memory.
Early-stage studies have also noted a link between muscle building exercises and brain health. Muscles engaged in physical activity release substances that travel through the bloodstream and nourish other organs, including the brain.
These substances reduce inflammation and facilitate neural functioning.
Active muscles also stimulate BDNF production, which encourages growth between neural synapses.
While more research is needed to determine exactly how these mechanisms work in humans, exercise is a safe and beneficial way for seniors to protect their brain health.
5 Exercises That Promote Brain Health
Any form of exercise can have health benefits. However, there are a few forms that are particularly effective for supporting brain health.
Engaging in any of the activities below for at least 150 minutes per week on a consistent basis can result in a notable improvement in cognitive health.
Weight Training
Weight training exercises use resistance to build bone density and muscle strength. Resistance may come from body weight, dumbbells, or weight machines.
Workouts tend to focus on one muscle group at a time. Seniors can practice weight training by starting out with a smaller number of repetitions and slowly increasing each movement over time.
Most personal trainers recommend hitting a specific number of repetitions, rather than training to failure or fatigue. Instead, seniors should complete slightly fewer repetitions that will tire the muscles out.
Moderate Intensity Cardio
Cardio exercises activate the lungs and increase the heart rate. Moderate intensity cardio elevates the heart rate slightly. When performing moderate intensity exercises, seniors should still be able to carry on a conversation.
Examples of moderate intensity cardio include fast-paced walks, swimming, and some household chores, such as sweeping or garden work.
Movement Exercises
Exercises like Tai-chi, yoga, and dance engage the brain and body in a unique way. In order to practice these exercise correctly, the brain must remain focused. For example, movement exercises often have a structured choreography or flow that participants must memorize.
Learning and retaining new movements and poses stimulate the brain by creating new neural pathways. These activities also increase oxygen levels in the blood, which can improve cognition.
Outdoor Training
Hiking and other outdoor-based activities have immense neural benefits. Being outside builds neural matter in the prefrontal cortex, a part of the brain associated with high-level thinking and processing.
As most older people spend up to 90% of their day indoors, trainers can encourage outdoor physical activity that can help seniors take advantage of these health benefits.
Many moderate intensity exercises can take place outdoors. For example, tai chi and yoga classes work well in a grassy or sandy area. Trails can be a great setting for taking walks, but people with mobility issues should avoid difficult routes.
High-Intensity Cardio
High-intensity cardio includes activities that are completed in spurts interspersed with periods of rest. Unlike moderate cardio, these activities cannot be performed for long periods of time without risking injury.
High-intensity cardio improves blood circulation, which increases blood flow to the brain. It can also lower systemic inflammation, a common cause of cognitive degradation.
High-intensity cardio is perfectly safe for seniors who are medically cleared to perform such exercises. However, trainers will create individualized training plans that match their clients’ activity baseline and preferences.