Movement is Medicine
Table of Contents
Exercise positively impacts mood, bone health, and brain health. Regular physical activity can reduce the risk of dementia and enhance overall brain function. Recent research shows that even light activities, such as playing with children or walking, contribute to cognitive benefits.
Key Findings
A study in the Annals of Behavioral Medicine included 204 participants aged 40 to 65. Participants reported their physical activity every 3.5 hours and completed cognitive assessments. Results showed that physical activity improved cognitive-processing speed.
- All levels of activity, from light chores to vigorous exercise, benefited brain function.
- Participants who exercised shortly before assessments showed cognitive improvements equivalent to being four years younger.
Study Limitations
Participants self-reported their activity levels, which may lead to inaccuracies. The small sample size can also limit the findings; however, experts support the conclusions.
Expert Insights
Dr. S. Ausim Azizi from Yale emphasizes that exercise helps brain function and supports neuroplasticity, the brain’s ability to adapt and learn. Researchers noted that physical activity boosts brain-derived neurotrophic factor (BDNF), a protein critical for learning and memory. Long-term exercise fosters the growth of new brain cells, enhancing memory and cognitive ability.
Benefits of Exercise
Regular movement is linked to:
- Improved cardiovascular health, which supports brain health.
- Lower risks of developing degenerative diseases such as dementia and Parkinson’s.
- Enhanced overall cognitive health.
Exercise Recommendations
Aim for at least 150 minutes of moderate-intensity exercise each week. Include two days of muscle-strengthening activities like weightlifting. Examples of moderate exercise include brisk walking, biking, and playing doubles tennis.
Daily Movement Tips
- Incorporate movement into your daily routine, such as doing household chores or taking short walking breaks.
- Stand up frequently to refill your water bottle or walk up and down stairs.
Also to be considered:
Regular physical activity is essential for maintaining cognitive health. In addition to movement, ensure adequate sleep and engage in mental challenges. All these habits collectively enhance overall health and cognitive function.
