Aerobic and strength training may help maintain brain youth.
Aerobic and strength training may help maintain brain youth.
Engaging in Exercise Can Keep Your Brain Young
Exercise is not just beneficial for the body; it turns out it’s great for the brain as well. A recent study conducted by the McKnight Brain Research Foundation and published in the journal GeroScience suggests that a combination of cardio/aerobic exercise and strength training can improve cognition in adults aged 80 years and older [^1^].
The study involved 184 cognitively healthy individuals between the ages of 85 and 99, with a mean age of 88.49 years. Of these individuals, 98 were women. Participants were divided into three groups: sedentary individuals, those who engaged in cardio exercise alone, and those who combined cardio exercise with strength training [^1^]. The cognitive performance of the participants was then evaluated using the Montreal Cognitive Assessment (MoCA) battery of tests, which measures mild cognitive decline and early signs of dementia [^1^].
The results were intriguing. Those who combined cardio exercise with strength training showed the highest overall cognitive performance scores, outperforming both the sedentary group and the group that engaged in cardio exercise alone [^1^]. The benefits extended beyond mental agility and quick thinking. This group also exhibited a stronger ability to adapt their thinking as necessary [^1^].
On the other hand, the group that only performed cardio exercises did not fare any better than the sedentary group in terms of mental acuity tests [^1^]. This underlines the importance of incorporating strength training into exercise routines, especially for older adults.
The Importance of Physical Activity in Older Adults
It’s no secret that physical activity is important for one’s overall well-being. As we age, it becomes even more crucial to remain physically active and mobile. “It’s not unusual to slow down with aging, but some degree of physical activity, like regular walking, is important for maintaining function — staying out of the nursing home!” says Dr. Eric Lenze, professor and chair of psychiatry at Washington University School of Medicine [^1^].
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Strength training, in particular, can help older adults maintain their independence. “Strength training can add to this benefit by keeping elders able to, for example, get up off the toilet. [Such capabilities] are vital for staying independent,” explains Dr. Lenze [^1^]. A sedentary lifestyle, on the other hand, can lead to sarcopenia (loss of muscle mass), reduced physical functioning, an increased risk of falls and fractures, and cognitive impairment [^1^].
Exercise and Its Impact on Cognitive Health
While this study focused on the association between exercise and cognitive function, it cannot establish a causal link between the two. However, there are several reasons why exercise is believed to support cognitive health.
According to Dr. Lenze, both cardio and strength training exercises are expected to improve brain health broadly by enhancing insulin sensitivity, reducing the risk of heart attacks and strokes, and promoting overall activity levels [^1^]. Additionally, different types of exercise may have specific benefits for certain brain regions. Resistance training, for example, can benefit the function and structure of the frontal lobe, while aerobic exercise can benefit the regions responsible for memory, such as the hippocampus [^1^].
The Difference Between Cardio and Strength Training
Cardio and aerobic exercises are essentially the same exercises viewed from different perspectives. Both types of exercises increase a person’s heart rate and oxygen consumption, improving heart health and lung function [^1^]. Examples of cardio/aerobic exercises include walking, running, cycling, swimming, and using cardio equipment such as rowing machines, elliptical trainers, treadmills, and stair climbers [^1^].
Strength training, also known as resistance training, involves contracting the muscles against external resistance. This can be achieved through the use of weights, resistance bands, or medicine balls, among other tools [^1^]. The goal of strength training is to increase muscle mass, enhance joint flexibility, and strengthen bones [^1^].
Exercising Safely in Later Life
For individuals in their 80s and 90s, it’s important to exercise safely to avoid injury. Seeking guidance from a physical therapist or qualified fitness professional is recommended, as they can provide personalized advice based on individual physical functioning [^1^].
The National Institute on Aging (NIA) website offers ideas for exercises suitable for older adults, but consulting a fitness professional before starting any new exercise program is always wise. The NIA also suggests the following tips for older individuals:
- Start slowly with low-intensity exercises.
- Warm up properly before and cool down after exercise.
- Be aware of your surroundings when exercising outdoors.
- Stay hydrated by drinking water before, during, and after exercise, even if not feeling thirsty.
- Wear appropriate clothes and shoes for exercise.
- Discuss an exercise plan with your healthcare provider to avoid exacerbating specific health conditions [^1^].
Aging doesn’t have to mean a decline in cognitive function. Engaging in regular exercise, incorporating both cardio and strength training, can have significant positive effects on brain health. So, lace up those sneakers, grab some weights, and start exercising your way to a sharper mind in your golden years!
