To establish their fitness, the participants performed a “VO2 max test,” which involves measuring a person’s maximal oxygen uptake to determine their aerobic endurance. They were then asked to do memory tasks and their hippocampus was evaluated using magnetic resonance imaging (MRI).
Those who engaged in high levels of exercise had better associative memory, a form of memory that depends on the hippocampus and is related to our ability to link faces to particular times and places, or use different cues to navigate our environment.
“In terms of brain structure, we saw evidence that higher cardiorespiratory fitness was positively associated with hippocampal volume,” explains Hendrikse, adding that such “demonstrable benefits” are among the earliest effects to appear at this stage of life. .
Another finding was an association between greater engagement in physical activity and better neural health in the region, demonstrated by higher levels of N-acetyl-aspartate (NAA), a compound in the brain considered a marker of brain health. brain cells.
Larger trials with randomized controls are needed to establish whether exercise is driving the changes or whether other aspects of health, lifestyle and diet might also be contributing; however, there appears to be a protective effect of exercise on this particular part of the brain, says Dr Yorgi Mavros, of the University of Sydney’s School of Health Sciences, who was not involved in the Monash University study.
“However, it is not the only part of the brain that benefits, we (and others) have also showed that resistance exercise may be protective to other parts of the brain as well,” he says.
Dr. Ashleigh Smith, from Allied Health and Human Performance at the University of South Australia, agrees that while small, the research adds to the body of evidence that exercise can directly change the brain.
“Traditionally, exercise and physical activity were thought to have indirect effects on the brain by reducing the prevalence of chronic lifestyle conditions,” explains Smith. “However, more recently, evidence like the one presented in this article has begun to show that exercise can directly influence brain health.”
Exercise induces neuroplasticity – the intrinsic ability of our brain to modify its structure and function according to changes in our environment, at the molecular and cellular level.
One hypothesis about this interaction is that physical activity was essential for the survival of humanity – we had to escape predators, navigate dangerous environments and hunt for dinner – so, evolutionarily, exercise may have been a driver brain function and size, increasing its ability to respond to physical stress.
“It makes sense that our bodies and minds naturally respond to that stimulus,” says Hendrikse.
How much exercise do you need and what kind do you need is the “golden question”, adds Hendrikse.
Charging
This study looked at aerobic exercise, which includes running, swimming, and cycling, but other research found resistance exercise has surprising benefits for brain function: “There may be slightly different mechanisms through which resistance training and cardiovascular training can affect the brain. ”
The key is likely to be engaging in a combination of both, aiming to break a sweat and get your heart rate up regularly, as well as activity that increases strength. In a world that today is geared towards minimizing the need for physical exertion, it’s important to remember that our bodies and brains are hardwired to move every day.
Currently, less than half of middle-aged and older Australians meet the recommended physical activity guidelines.
Hendrikse hopes that, beyond general guidelines for moving, exercise will become a complementary mental health therapy, prescribed to people of all ages as a strategy for maintaining lifelong health.
“Regular participation in exercise and physical activity throughout life represents an effective strategy to delay or prevent the onset of lifestyle-related chronic diseases and to promote healthy brain aging,” adds Smith. “Exercise is incredibly important in the scheme of things related to brain health.”
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