A Smarter Workout Plan: Exercise for Brain Health
POP QUIZ: Who was the first Prime Minister of Canada? How many U.S. states have “City” in the name of their capital? Who was the first drummer for the Beatles?
And one more: is physical exercise good for mental health?
There are plenty of great reasons to be physically active, but here’s one you might not think about often. According to a recent University of British Columbia study, researchers concluded regular aerobic exercise (exercise that gets your heart and sweat glands pumping) can maintain the size of the hippocampus, the verbal memory and learning part of your brain. These scientists identified a direct correlation between exercise and keeping your wits.
Now, this might not help you remember John A. Macdonald was Canada’s first prime minister, Jefferson, Oklahoma, Carson, and Salt Lake have city in the state capital, or Pete Best was replaced by Ringo Starr, but it does reveal aerobic exercise is not just good for your physical health. It’s also essential for your brain health.
A Smarter Hippocampus
Tucked under your cerebral cortex is a funny-looking gland in your brain called the hippocampus. FUN FACT: Your short- and long-term memory and spatial memory gland is shaped like a seahorse. And it’s all in the name—from the Greek words hippos (horse) and kampos (sea-monster). The hippocampus plays an important role in the formation of new memories, both episodic and autobiographical, and declarative memories.
This is a fancy way of saying the hippocampus can assist you in remembering what you had for breakfast, how to navigate from home to work, and memorizing facts and figures.
Your brain has two hippocampi, bilateral, each located in the medial temporal lobe. Research has shown that damage to the hippocampus can result in the inability to form and retain memories. Conversely, when you supply your hippocampus with oxygenated blood from exercise, it can keep your brain healthy. In addition, exercise helps improve mood and sleep which goes a long way to reduce stress and anxiety.
That’s why it’s important to get aerobic exercise throughout the week.
The Muscle Between Your Ears
So, what’s the best exercise for brain health?
Neurologist Dr. Scott McGinnis from Harvard Medical School suggests something as simple as a brisk walk for one hour, twice a week, can be enough. But here’s the deal: it can be anything. Swimming, bicycling, a dance class, or even household activities can get your blood moving and work up a sweat. The Mayo Clinic suggests a simple way to determine your maximum heart rate is to subtract your age from 220. For example, if you’re 40 years old, subtract 40 from 220 to get a maximum heart rate of 180.
So, find an activity you enjoy and get moving. Sign up for a Zumba class or try yoga. Give the rock-climbing gym a shot or make sure your dog gets a daily walk. It doesn’t matter what you do as long as you’re raising your heart rate—helping not just your brain, but your entire body.
Riddle Me This
Physical activity is great for brain health, but don’t forget to keep your mind sharp with mental activities. Muscles can atrophy over time if you don’t use them, and your brain is no different. Keep your brain performing at high levels, maximizing your cognitive powers with these stimulating tips.
- Eat well. Good nutrients are important. Make sure your meals include omega-3 fatty acids, leafy greens, oils, eggs, and walnuts to help support your brain.
- Do math in your head. Lose the paper and pencil and make simple calculations in your head. The next time you get change at the store, see if you can figure out the amount before the cashier.
- Take a cooking class. Cooking uses a number of senses: smell, touch, sight, and taste. Stimulate your brain by cooking something new.
- Explore your taste buds. Speaking of food, the next time you get a meal, try to figure out each of the ingredients in the recipe. Small tests like this can help expand your mind’s appreciation for flavor and texture.
- Play an instrument. Learning to play a musical instrument takes time and discipline. It also keeps your mind engaged as you make beautiful music.
- Learn a foreign language. Picking up a new language later in life is hard, but not impossible. It requires listening and practicing new words, and it’s a great way to stimulate your mind.
- Read a book. Never underestimate the importance of reading. Books and magazines not only inform and entertain you, but they keep your mind sharp and focused.