Based on the provided web search results, here’s how different forms of exercise benefit brain health:
- aerobic Exercise (e.g., running, swimming, cycling):
– Increases the size of the hippocampus, a region vital for memory and learning (Source: [3])
– Preserves vital brain matter and improves spatial memory and cognitive function (Source: [3])
– Increases levels of brain-derived neurotrophic factor (BDNF), which supports neural connections and strengthens brain function
- Exercise in General:
- Alters gene expression in microglia, making them resemble those of younger brains, and reduces harmful T cell presence in the hippocampus, enhancing memory and learning (Source: [1])
– Activates specialized cells involved in insulin response in the brain, suggesting a potential mechanism for reducing dementia risk (Source: [2])
- Racket Sports (e.g., tennis, squash, badminton):
– Combine aerobic exercise with quick decision-making and hand-eye coordination
– Help preserve brain volume in key areas linked to memory and cognition
These forms of exercise target different mechanisms to protect your brain from shrinkage and support lifelong cognitive health.Regular exercise can help slow brain aging and cognitive decline, and may even reduce the risk of dementia.
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#BrainHealth #Neuroplasticity #Exercise #longevity #Cognition #Fitness #Tennis #Zone2
Exercises That Keep Your Brain From Shrinking As You Age,According To A Neuroscientist
Table of Contents
As we age,one of the most pressing concerns is the certain decline in cognitive function. However, recent research suggests that specific exercises can significantly slow down brain shrinkage and maintain mental acuity. Neuroscientist Dr. Kay Linker shares three key exercises that can help keep your brain sharp as you age.
1. Exercise in Heart-Rate Zone 2
There are five heart-rate zones involved in exercise, with zone 2 equating to 60% to 70% of your maximum heart rate capacity. To calculate your maximum heart rate, subtract your age from 220.However, it’s essential to note that this calculation can vary, so consulting your doctor is advisable.
Activities that get you to this heart-rate zone include a brisk walk, cycling, swimming, rollerblading, or using a machine like an elliptical trainer. dr. Linker recommends that women aim for 90 minutes to two hours a week, while men should target two-and-a-half to three hours.
What this does is that it increases mitochondrial biogenesis, and that, in turn, will improve your hippocampal function, one of those brain regions that govern learning and memory.
2. Exercise in Zone 5
For those looking to push their limits,exercising in heart-rate zone 5 can have notable benefits. This zone represents 90% to 100% of your maximum heart rate. Activities in this zone include high-intensity interval training (HIIT) and sprinting.Dr. Linker emphasizes that this intense exercise increases the production of brain-derived neurotrophic factor (BDNF), which is crucial for the growth and survival of neurons. This, in turn, can improve cognitive function and slow down brain shrinkage.
While physical exercise is vital, exercising your intellect is equally crucial. Engaging in activities like puzzles,reading,and learning new skills can help maintain cognitive function.
Brain teasers and other mentally stimulating activities can help create new neural pathways and strengthen existing ones, thereby slowing down cognitive decline.
Key Takeaways
Here’s a summary of the exercises that can help keep your brain from shrinking as you age:
| Exercise Type | Heart-Rate Zone | Recommended Duration (Weekly) | Benefits |
|————————|—————–|—————————————|————————————————————————–|
| Brisk Walking, Cycling | Zone 2 (60-70%) | women: 90 min – 2 hrs; Men: 2.5 – 3 hrs | Increases mitochondrial biogenesis; improves hippocampal function |
| High-Intensity Training| Zone 5 (90-100%)| Varies | Increases BDNF; improves cognitive function and slows brain shrinkage |
| Brain Teasers | N/A | Varies | Creates new neural pathways; strengthens existing ones |
For more insights into healthy aging, check out these related articles:
- 11 Daily Habits of Women Who Age Slower Than Their Friends
- 5 ‘Healthy’ Habits That Actually Make You Age Faster, According to Research
By incorporating these exercises into your routine, you can significantly slow down brain shrinkage and maintain cognitive function as you age.It seems like you’ve shared an article discussing the benefits of different types of exercise for both physical and mental health. Here’s a summary:
- Zone 2 Exercise: This refers to moderate-intensity exercise that keeps your heart rate at 60%-70% of its maximum. It’s beneficial for cardiovascular health and can be sustained for longer periods. Examples include brisk walking, cycling, or swimming at a moderate pace.
- Zone 5 Exercise: This is high-intensity exercise that pushes your heart rate to 90%-100% of its maximum. It’s beneficial for the brain as it produces lactate, which helps neurons produce more BDNF (brain-Derived Neurotrophic Factor), a protein crucial for neuron growth and maintenance. Dr. Linker suggests two 15-minute sessions per week,composed of 30-second sprints with one-minute rests in between.
- Racquet Sports: Activities like pickleball, tennis, or racquetball are beneficial for longevity and brain health.They involve complex motor skills that stimulate the cerebellum, which contains a significant number of neurons. keeping this part of the brain active can enhance overall brain function.
The article also emphasizes the importance of consulting a doctor before starting new exercise habits, especially high-intensity ones. It’s also noted that too much high-intensity exercise can increase cortisol levels, which can have negative effects on the body and brain.
Lastly, the article suggests that racquet sports and other activities involving complex motor skills can be beneficial for brain health, especially as we age.
Exercises That Keep Your Brain From Shrinking As You Age, According To A Neuroscientist
As we age, one of the most pressing concerns is the certain decline in cognitive function.However, recent research suggests that specific exercises can substantially slow down brain shrinkage and maintain mental acuity. Neuroscientist Dr. Kay Linker shares three key exercises that can help keep your brain sharp as you age.
1. exercise in Heart-Rate Zone 2
There are five heart-rate zones involved in exercise, with zone 2 equating to 60% to 70% of your maximum heart rate capacity. to calculate your maximum heart rate,subtract your age from 220. However, it’s essential to note that this calculation can vary, so consulting your doctor is advisable.
Activities that get you to this heart-rate zone include a brisk walk, cycling, swimming, rollerblading, or using a machine like an elliptical trainer. Dr. Linker recommends that women aim for 90 minutes to two hours a week, while men should target two-and-a-half to three hours.
What this does is that it increases mitochondrial biogenesis, and that, in turn, will improve your hippocampal function, one of those brain regions that govern learning and memory.
2. Exercise in Zone 5
For those looking to push their limits, exercising in heart-rate zone 5 can have notable benefits. This zone represents 90% to 100% of your maximum heart rate. Activities in this zone include high-intensity interval training (HIIT) and sprinting. Dr. Linker emphasizes that this intense exercise increases the production of brain-derived neurotrophic factor (BDNF), which is crucial for the growth and survival of neurons. This,in turn,can improve cognitive function and slow down brain shrinkage.
While physical exercise is vital,exercising your intellect is equally crucial. Engaging in activities like puzzles, reading, and learning new skills can definitely help maintain cognitive function.
Brain teasers and other mentally stimulating activities can help create new neural pathways and strengthen existing ones, thereby slowing down cognitive decline.
Key Takeaways
Here’s a summary of the exercises that can definitely help keep your brain from shrinking as you age:
| Exercise Type | Heart-Rate Zone | Recommended Duration (Weekly) | Benefits |
|————————|—————–|————————————|————————————|
| Brisk Walking, Cycling | Zone 2 (60-70%) | women: 90 min - 2 hrs; Men: 2.5 - 3 hrs | Increases mitochondrial biogenesis; improves hippocampal function |
| High-Intensity training| Zone 5 (90-100%)| Varies | Increases BDNF; improves cognitive function and slows brain shrinkage |
| Brain Teasers | N/A | Varies | Creates new neural pathways; strengthens existing ones |
For more insights into healthy aging, check out these related articles:
- 11 daily Habits of Women Who Age Slower Than Their Friends
- 5 ‘Healthy’ Habits That Actually Make You Age Faster, According to Research
By incorporating these exercises into your routine, you can significantly slow down brain shrinkage and maintain cognitive function as you age.
