How Exercise Can Help Improve Your Brain Memory
There are numerous motivations to engage in physical activity. One of the most important is lowering the risk of acquiring heart disease, stroke, and diabetes. You might wish to lose weight, lower your blood pressure, avoid despair, or look better. Another one, especially for those of us who are getting brain fog from getting older: exercise changes the brain in ways that keep memory and thinking skills in good shape.
Regular aerobic exercise is good for your brain. Physical activity, such as running, has been shown to increase the size of the hippocampus – which is involved in language and learning capabilities. Resistance training, balancing exercises, and muscular toning did not have the same results.
The discovery arrives at a vital juncture. According to researchers, one new case of dementia is discovered worldwide every four seconds. They estimate that by 2050, more than 115 million individuals worldwide will have dementia.
The brain and exercise
Exercise benefits memory and thinking in both direct and indirect ways. Exercise has direct benefits because it can lower insulin resistance, reduce inflammation, and increase the production of growth factors. There are certain “growth factors” in the brain that help maintain good health of the cells, growth of new blood vessels, and even prevent changes to the brain.
Exercise indirectly enhances mood and sleep while decreasing stress and anxiety. Pick Apple Watch bands good for working out. You can monitor your workouts and use other health apps to monitor your sleep and diet, etc.
Protect yourself from the negative effects of chronic inflammation.
Studies show chronic, low-grade inflammation as a silent killer that leads to cardiovascular disease, cancer, type 2 diabetes, and other illnesses. Protect yourself from the negative effects of chronic inflammation. A lot of studies have found that the brains of those who exercise are denser (i.e. more voluminous) in the areas of the brain that control thinking and memory than people who don’t exercise.
Put it through its paces.
So, what are your options? Start working out! We don’t know which exercise is the best. The majority of studies on walking focused on that. There’s a good chance other exercises that get your heart racing, such as running or cycling, will help with similar results.
How much physical activity is required to improve memory?
These study participants walked for an hour twice a week for one hour. That equates to 120 minutes of moderate-intensity exercise every week. If you’re not used to exercising, it can seem difficult but it’s important to gradually increase your physical activity. This way, you’ll be more likely to adopt the exercise habit. A good guide is to aim for half an hour of moderate exercise per day.
If you don’t want to walk, additional moderate-intensity exercises are swimming, stair climbing, tennis, squash, and dance. Make sure you don’t forget that taking care of high-intensity home tasks like mopping the floor or raking the leaves can count towards 3 minutes of walking. You may think that it’s something minor but these activities can be strenuous and help you get your heart rate up.