Aerobic Fitness for Brain Health
Our brain is really important and the health of our brain and its ability to perform cognitive functions; thinking, planning, organizing thoughts, is a vital part of our overall health and well being.
Whether it decision making, problem solving, or social interactions the health of our brain plays a role in all these.
As we age there are many factors that can negatively impact the health of our brain leading to a decline in cognitive function and an increased risk of developing neurodegenerative diseases like Alzheimers and Dementia. Understanding the factors that contribute to the improvement and maintenance of our brain health is crucial for promoting quality of life and healthy aging.
Quick Synopsis.
As we age the vessels of our brain become less elastic and reactive(decrease in cerebrovascular reactivity), this can lead to altered blood flow and be one of the precursors to the development of neurodegenerative diseases like Alzheimers and dementia .
Exercise makes our heart and blood vessels work harder than normal and helps to maintain the function and/or better the function of our heart and blood vessels, keeping them reactive and elastic, this applies to the blood vessels of our brain as well.
Having robust cardiovascular health helps us maintain the health of our blood vessels in our brain.
The Importance of Aerobic Exercise, Aging, and Brain Health
We often hear about the importance of staying in good shape, achieving 10,000 steps a day, and maintaining an active lifestyle. But why?
Good cardiovascular fitness positively impacts every aspect of our health, and today we'll explore how it specifically benefits brain health.
A growing body of research suggests that regular aerobic exercise significantly benefits brain health and cognitive function, especially as we age. Aerobic activities, such as running, cycling, swimming, and brisk walking, improve the cardiovascular system, which directly affects cerebrovascular health (the blood vessels in our brain). Additionally, brain plasticity—the brain's ability to adapt and reorganize its structure and function—can be enhanced through aerobic exercise, reducing or even reversing age-related deficits in the cerebrovascular system.
To better understand this relationship, scientists have studied the connections between aerobic fitness, brain structure, and brain hemodynamics using techniques like MRI.
Brain hemodynamics refers to blood flow within the brain. Picture your brain as a large city, with blood acting as cars transporting essential resources (like oxygen and nutrients) to different parts of the city. Blood vessels serve as the streets and highways that facilitate the movement of blood.
Just as a city relies on efficient traffic flow for optimal functioning, your brain requires the appropriate amount of blood flow to work correctly and maintain its health. When issues arise, such as traffic jams or blocked roads, brain function can be adversely affected.
Essentially researchers study brain hemodynamics to understand how blood flow changes in the brain during various activities.
VO2 max, a measure of aerobic fitness, represents the maximum amount of oxygen your body can use during intense exercise. A higher VO2 max signifies better fitness, enabling you to engage in physical activities for more extended periods.
VO2 max has been positively correlated with gray matter volume in the brain, which is crucial for cognitive function.
Studies suggest that aerobic exercise may help counteract the negative effects of aging on the cerebrovascular system and hemodynamics, thereby enhancing brain structural integrity and neuronal activity. In this article, we will discuss the benefits of aerobic exercise, the role of brain plasticity in aging, and the connection between aerobic fitness and brain structure and health.
The Benefits of Aerobic Exercise for Brain Health
Influence of exercise on the cardiovascular system
Aerobic exercise has a profound impact on the cardiovascular system, resulting in improved blood flow, a stronger heart, and better overall cardiovascular health. While we typically think of aerobic exercises like running, swimming, and walking as mainly being good for our heart, aerobic exercise also has profound effects on the health of our brain. This benefit comes from aerobic exercise’s effect on the cerebrovascular system.
This system is responsible for supplying the brain with oxygen and nutrients necessary for optimal function. By promoting cardiovascular health, aerobic exercise helps maintain continuous and optimal blood flow, which is crucial for preserving brain structural integrity and normal neuronal activity.
Role of aerobic exercise in preserving and enhancing cognition and brain integrity
Brain plasticity and aging
One way that cardiovascular fitness helps the brain is through its influence on brain plasticity. We’ve talked about brain plasticity in the past and you can read more on it here.
Brain plasticity, or the brain's ability to adapt and reorganize its structure and function and it also plays a crucial role in reducing or reversing age-related deficits in the cerebrovascular system.
Aerobic exercise has been shown to promote brain plasticity, enabling the brain to better adapt to the changes brought on by aging and mitigating the negative effects on the cerebrovascular system and cognitive function.The better the cerebrovascular system is functioning the more oxygen and nutrition it can bring to the brain and the cells allowing them to operate at 100% allowing for growth of new neural connections and strengthening of older connections.
Aerobic fitness, brain structure, and hemodynamics
How do we know this?
By utilizing MRI techniques, researchers looked at the relationships between aerobic fitness (measured as VO2max), remember VO2 max shows the maximum amount of oxygen your body can use during intense exercise, and hemodynamics in both younger and older adults. Studies have shown that higher VO2 max levels are positively correlated with greater gray matter volume (GMV), which is essential for cognitive function. In older adults, significant relationships have been observed between VO2max and cerebral blood flow (CBF), as well as cerebrovascular reactivity (CVR). Cerebrovascular reactivity (CVR) is the ability of the blood vessels in your brain to adjust their size in response to changes in blood flow, oxygen, and carbon dioxide levels. This helps maintain a stable environment for brain function. Good CVR is essential for brain health, as it allows your brain to receive the oxygen and nutrients it needs, even during physical or mental stress.
These findings suggest that aerobic exercise may help to increase the blood flow and nutrients to the brain leading to more robust gray matter and improve hemodynamics in aging individuals, leading to better cognitive function and overall brain health.
Counteracting age-related declines in cerebral hemodynamics
As we age we typically quit moving as much as we did in our younger years and this decrease in activity negatively affects our cardiovascular health and also negatively affects the health of our brain.
Luckily, aerobic exercise has been found to counteract the negative effects of aging on the cerebrovascular system and hemodynamics, including reduced cerebral blood flow and gray matter volume which typically occurs during the aging process.
Aerobic exercise plays a vital role in preserving and enhancing cognition and brain integrity, particularly as we age. By promoting cardiovascular health and brain plasticity, aerobic exercise can help maintain optimal blood flow and support the brain's structural and functional adaptability, ultimately leading to better cognitive function and overall brain health.
Incorporating regular aerobic exercise into daily routines
It is clear that aerobic exercise plays a critical role in promoting brain health and cognitive function. Therefore if we want to improve the health of our brain it is crucial that we start incorporating regular aerobic exercise into our weekly routine.
Whether it’s walking, jogging, cycling, swimming, or dancing, on average we should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Higher levels of aerobic fitness, as measured by VO2peak, are associated with better brain structure and hemodynamics in older adults. To maintain or improve our aerobic fitness, it is essential that we engage in regular aerobic exercise, gradually increasing the intensity and duration of workouts as fitness levels improve.
One thing I have found as a huge benefit to maintain by consistency is incorporating a variety of aerobic activities. This has helped me not get bored and can help keep you motivated to continue exercising.
Recap of the benefits of aerobic exercise for brain health
Throughout this blog post, we have explored the findings from the studies highlighting the importance of aerobic exercise for maintaining and improving brain health and cognitive function. Aerobic exercise positively influences our cardiovascular system, which in turn preserves and enhances cognition and brain integrity. Furthermore, brain plasticity can potentially help to reduce or reverse age-related deficits in the cerebrovascular system. By engaging in regular aerobic exercise, we can maintain or improve our aerobic fitness, which has been shown to be associated with better brain structure and hemodynamics, particularly in older adults.
Please prioritize regular physical activity for overall cognitive well-being
Despite the compelling evidence many of us still do not engage in regular aerobic activity. In today's busy modern society, it can be challenging to prioritize fitness amidst work, family, and other commitments. Add onto that the emphasis on productivity and professional accomplishments over being in shape and that societal norms and expectations often do not reward being in shape, aerobic exercise can seem a daunting task to start.
This is quite unfortunate because the majority of causes of death, including heart disease, stroke, and certain types of cancer, can be significantly reduced by regularly participating in aerobic activity over one's lifetime. It is crucial for us to recognize the importance of aerobic exercise for our cognitive well-being and overall health, and to make a conscious effort to incorporate regular physical activity into our daily routines.
4 Tips To Getting Started
Start with low-impact aerobic activities: Begin your aerobic fitness journey by incorporating low-impact activities like walking, swimming, or cycling into your daily routine. These activities are gentle on your joints and can be easily adapted to your current fitness level. Start with 20-30 minutes of moderate-intensity exercise at least three times a week, and gradually increase the duration and frequency as your endurance improves.
Incorporate interval training: High-intensity interval training (HIIT) is a proven method for improving aerobic fitness. It involves alternating between short periods of high-intensity exercise and recovery periods of lower-intensity exercise. HIIT can be done with various forms of exercise, including running, cycling, or bodyweight exercises. Start by incorporating one or two HIIT sessions per week, with each session lasting 20-30 minutes. Make sure to warm up and cool down properly to avoid injury.
Join a group class or sports team: Participating in group classes, like dance, aerobics, or spinning, or joining a sports team, such as soccer, basketball, or ultimate frisbee, can be a fun and engaging way to improve your aerobic fitness. Group activities provide a supportive environment, accountability, and motivation to help you stay consistent with your exercise routine. Choose a class or sport that suits your interests and fitness level, and gradually increase the intensity and frequency as you progress.
Monitor and track your progress: Keep track of your workouts and monitor your progress to stay motivated and ensure you are continually challenging yourself. Use a fitness tracker or a simple log to record the duration, intensity, and type of exercise you do. Periodically assess your aerobic fitness by tracking improvements in your exercise performance, such as running or cycling speed and distance. Remember to listen to your body and adjust your exercise routine accordingly, giving yourself enough rest and recovery time to avoid overtraining and injury.
As always I hope you enjoyed this blog post and if you have any questions please feel free to reach out to me at drcoffman@optimizecolumbus.com. Hope you have a wonderful day!