Top 4 Exercises Essential For Maintaining Brain Health As You Get Older

Exercise is often praised for its wide range of benefits in aging well, such as promoting a healthy heart, regulating metabolism, and enhancing flexibility and strength for improved mobility. Additionally, exercise plays a crucial role in maintaining brain health.

Regular exercise, as highlighted by the Centers for Disease Control and Prevention (CDC), not only reduces the risk of dementia but also aids in controlling various aspects of brain function like emotional stability, problem-solving, learning, organization, and memory.

A study published in Preventive Medicine in 2020 revealed that individuals who are inactive have double the risk of cognitive decline compared to those who engage in regular physical activity.

The strong connection between a sharp mind and a fit body can be attributed to several factors. Improved cardiovascular function due to exercise leads to better blood flow and oxygen supply to the brain, reduced inflammation, and regulated stress hormones, as explained by Dr. Karishma Patwa, a cardiologist at Manhattan Cardiology in New York City.

Structural changes occur in the brain as a result of physical activity, including increased cortical thickness, formation of new neural connections, and strengthened white matter and hippocampus. These changes collectively help safeguard against age-related issues that may arise in individuals with a more sedentary lifestyle.

Even simple activities like walking the dog or gardening can be beneficial, but adopting a structured exercise regimen can further enhance the cognitive benefits of exercise. Here are the four most effective exercises for brain health, backed by research for their impact on brain function.

1. High-intensity interval training (HIIT)

While steady-state activities like cycling or running offer benefits, varying the intensity of exercise sessions, such as with HIIT, can be advantageous for brain health. A 2020 review published in the Journal of Science and Medicine in Sport demonstrated that both HIIT and low-intensity exercise improve brain function. However, HIIT may offer additional benefits by regulating the release of cortisol, a hormone associated with the stress response.

Regulating cortisol through activities like HIIT can impact brain function significantly, as cortisol influences immunity, inflammation, blood pressure, metabolism, and blood glucose levels, all of which are crucial for brain health.

2. Strength training

Research supports the idea that stronger muscles contribute to better brain health. A meta-analysis in Frontiers in Psychology in 2022 indicated that older adults who engaged in strength training at least twice a week experienced substantial cognitive improvements, including enhanced cerebral blood flow and improved hormone regulation.

Strength training not only increases muscle mass and strength but is also essential for aging individuals as muscle weakness can impact mobility and metabolic health. Even a 12-week resistance training program, as evidenced by a small study in GeroScience in 2023, can bring about changes in brain function that help prevent cognitive decline with age.

3. Yoga

Renowned for enhancing flexibility and range of motion, yoga stands out as an excellent exercise for brain health due to its focus on mindfulness and breath work, which can bolster brain function. Studies have shown that yoga’s emphasis on rhythmic breathing, meditation, and focused attention can increase cerebral blood flow and influence brain structure positively.

Short-term yoga practice can also improve emotional reactivity, thereby reducing stress and depressive symptoms, as highlighted in a 2018 study in Frontiers in Human Neuroscience.

4. Dancing

Dancing is a fun and accessible way to promote brain health. Research published in Frontiers in Human Neuroscience in 2021 indicates that dancing engages various brain regions associated with emotions, information processing, sensory input, cognitive function, and creativity. The CDC even recommends dancing as an activity to enhance memory, attention, and focus in older individuals.

If dancing isn’t your preference, engaging in any social activity while being active can also be beneficial. For instance, a 2021 study in Frontiers in Psychiatry demonstrated the positive effects of exercise programs focused on social cooperation and playfulness on brain function and depression symptoms.