Exercise is great for your mind and can boost your brainpower both directly and indirectly. In fact, working out regularly can even help you retain your memory as you age.
Exercise Improves Memory
Both the Mayo Clinic and Scientific American recently reported that exercise can improve memory function, especially among those who experience age-related faculty decline. By the time you reach your 40s, the amount of brain tissue you have starts to decline. However, a study at the University of Illinois showed that people who were physically fit experienced considerably less tissue loss as they aged. Subsequently, these individuals had better memory retention than their peers. Not already in shape? A study done by Kramer & Associates found that starting an exercise routine even after age 60 can improve mental acuity.
Exercise and Higher Brain Function
Memory is not the only thing exercise improves. A 2001 article in the Journal of Aging and Physical Activity demonstrated that working out can also enhance other higher level skills. These include planning and multitasking.
Exercise Spurs Brain Activity
When you work out, your heart has to increase the amount of blood it pumps. This means more blood flow is heading to your brain. Subsequently, you feel more alert and focused during and after exercise. Even if you don't have time for a midday workout session, you can still perk up your brain during an afternoon slump by taking a brisk walk for ten minutes.
Strength Training Protects Cells
Strength and resistance training, which usually involves lifting weights, is the best exercise choice for building muscle. Recently, though, it was revealed that these exercises also encourage the production of a specific hormone known to protect brain cells. This means cells that would likely die with aging are protected and survive longer. It is believed that retaining more cells can help stave off Alzheimer's Disease.
Indirect Influence of Exercise
Working out does other things for your body that can ultimately translate into improved mental function. For example, regular exercise can help you get a better night's sleep. The more rested you are, the sharper your mental acuity the following morning. Exercise also increases your overall energy levels. This means you will experience less fatigue, which can make your mind unfocused or cloudy.
Start Small and See Results
The Mayo Clinic reports that even a small amount of exercise can improve your mental capacity. Thirty minutes three times per week is all it takes to see considerable results. Remember, though, working out yields the best results when it is done regularly. So, consistency is the key to improving your brain via exercise. Also, you don't have to burn yourself. Moderate exercise, like brisk walking or biking, is enough to get results.
Realistic Results
Starting a regular workout regimen is great, but don't expect it to make your IQ scores jump up fifty points. In most studies, the mental improvements associated with exercise were much more subtle. For example, after six months of regular fitness you will likely be more competent at multitasking.
Want to learn more about how exercise impacts your mind? This site has a great list of studies and their findings.
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