Exercising regularly has plenty of benefits on a person’s physical and mental wellbeing, including lowering the risk of heart disease, diabetes, weight loss and more. Improving cognitive function and decreasing the risk of dementia is another added benefit to physical exercise. According to the World Health Organization, physical exercise is defined as “any bodily movement produced by skeletal muscles that requires energy expenditure”.
Research studies in both people and animals have indicated that working out not only increases cognitive function, but may also directly change the biochemical environment inside the brain. Researchers from Harvard Medical School and other institutions have discovered a hormone known as Irisin that is produced in the muscles during exercise and then released into the bloodstream. During their research, they found that this hormone is present in most human brains, but is virtually nonexistent in people who had died of Alzheimer’s disease.
“Although more research still needs to be done as to why, we do know that higher levels of exercise are associated with less cognitive decline,” says Kyra Blatt, MD, a neurologist affiliated with Cooperman Barnabas Medical Center and a member of the RWJBarnabas Health Medical Group.
So now what? Exercise!
The American Heart Association recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Examples of moderate-intensity aerobic activities:
- brisk walking (at least 2.5 miles per hour)
- water aerobics
- dancing (ballroom or social)
- gardening
- tennis (doubles)
- biking slower than 10 miles per hour
When exercising, stay away from places with high amounts of air pollution as research suggests that air pollution appears to neutralize the beneficial effect of vigorous physical activity.
To determine if exercising is right for you, speak with your primary care physician, cardiologist or pulmonologist.
Additional Resources:
Medpage Today - Midlife Cognitive Decline Linked to Cardio Factors in Women
Medscape - Air Pollution May Neutralize Brain Benefits From Exercise
NYTimes - How Exercise May Help Keep Our Memory Sharp
Healio - Small increase in physical activity among US adults may prevent 110K deaths per year
To make an appointment with an RWJBarnabas Health Medical Group physician, call 888-724-7123.