Keeping our brains young and healthy is as important as keeping our bodies in shape. The good news is that you don’t need to fix your brain. It can grow new cells and adapt throughout our lives. This process is called neurogenesis. Robert Lowe, a neuroscientist who specializes in treating Alzheimer’s, explains that certain physical and mental exercises can help improve memory and overall cognitive function by stimulating the growth of new brain cells. Some of the most effective and scientifically backed exercise options include resistance training, dual-task exercises, and leg exercises. Let’s look at each one one by one.
Resistance Training: Improves Muscle Strength and Brain Power.
Resistance training includes various forms of exercise in which muscles work against an external force, such as free weights, resistance bands, or body weight. Neuroscientific research shows that resistance training can increase BDNF levels, stimulating the birth of new neurons in important brain regions, including the hippocampal hub of learning and memory.
Common resistance exercises include weight lifting, squats, lunges, push-ups, and resistance band exercises. If you do this type of exercise consistently, you will not only develop your muscles. Cognitive function improves through increased neuroplasticity, or the brain’s ability to adapt and create new neural pathways. Studies have shown that moderate-intensity resistance training two to three times a week can have surprisingly positive effects on brain health and performance.Additionally, engaging in resistance training serves as a powerful countermeasure against age-related muscle deterioration, also known as sarcopenia. This plays an important role in improving mobility by significantly reducing the likelihood of falls and brain-related injuries, which can negatively impact cognitive health.
Dual-tasking exercise: Stimulates mind and body simultaneously.
It is an exercise that combines the two senses of the body and mind, meaning it trains the body and the brain simultaneously. These exercises are especially effective for brain health because they require both focus and coordination.This type of multitasking specifically activates brain networks responsible for attention, coordination, and executive functions. Neuroscience research shows that these exercises are more effective at improving neurogenesis than physical or cognitive training alone because they require the active participation of multiple brain regions at the same time.Thus, mental challenge through physical movement increases the production of BDNF, stimulates synaptic plasticity, and enhances the development of strong neural networks needed to activate higher-order thinking and memory. Dual-task training is particularly effective in older adults in terms of delaying cognitive decline and improving functional independence.
Leg Exercises: Big Benefits for Your Brain
Exercises that focus on the legs, such as squats, lunges, and stair climbers, are powerful for the brain. That’s because it involves some of the largest muscles in our body. When these muscles contract, they send powerful biochemical signals to the brain, promoting NDNF production and supporting the growth of new brain cells.Brisk walking or jogging is known for its cardiovascular benefits, but it also increases blood flow to the brain, transporting oxygen and nutrients that are important for the growth and recovery of brain cells. Dr. Robert Lowe says leg exercises are a key component of his recommendations for brain health because they maximize the beneficial systemic effects on brain plasticity.In addition to promoting brain development, leg exercises improve balance, coordination and endurance. All of these indirectly contribute to brain health because they reduce the risk of injury and foster an active lifestyle.
How to Incorporate These Exercises into Your Daily Life
Neuroscientists recommend including all three types of exercise regularly to maximize brain cell growth and cognitive benefits.It is recommended that you incorporate resistance training into your routine at least 2-3 times per week. Types of exercises you can perform include, but are not limited to, squats, deadlifts, and lunges. It’s also a good idea to engage in dual-task exercises several times a day or throughout the week. For example, one interesting option recommended by Rober Lowe is a fun activity that combines walking and conversation. Additionally, it is important to perform leg-focused exercises every day, including activities such as brisk walking, stair climbing, and squats. These activities help build both your strength and cardiovascular health.Such exercises do more than just help you build muscle and build strength. It also creates an environment where the brain can grow new cells, strengthen neural connections, and maintain brain plasticity. Regular physical activity improves blood flow, reduces inflammation, and promotes the release of neurotrophic factors that support cognitive function. Over time, this can improve memory, concentration, mood and mental resilience. In any case, it highlights the profound link between physical fitness and long-term brain health, protecting us from diseases such as Alzheimer’s or mitigating the damage caused by brain injury.
