In recent years the
connection between fitness and brain function has been put in the spotlight by
researchers, fitness enthusiasts and the rest of us. As we pursuit better
physical health it is also true that our mental health is of equal importance.
This post looks at the in depth relationship between fitness and brain function
which we will look at via the empirical evidence for the connection as well as
put forth some simple tips for improving body and mind at the same time.
Understanding Cognitive Function
First we will define
cognitive function then we will look at how fitness plays a role in it.
Cognitive function is made up of many mental processes like memory, attention,
reasoning, problem solving and decision making. These processes are what enable
us to perform daily tasks and maintain our quality of life. Also as we age
cognitive health becomes even more of a issue.
The Science Behind Fitness and Cognition
Some in the field report
that physical activity improves cognitive function. For example:.
1. Neurogenesis:
Exercise also promotes neurogenesis, which is the growth of new neurons in the
brain; a process which takes place especially in the hippocampus that plays a
role in memory and learning. This increase in production of new neurons reports
to better cognitive function.
2. Enhanced Blood Flow:
Physical activity increases blood flow to the brain which in turn delivers it
what it needs in terms of nutrients and oxygen. Also better circulation may
play a role in brain health and in cognitive function.
3. Stress and Anxiety
Reduction: Exercise also plays a role in the production of endorphins which in
turn reduces stress and anxiety levels. Also we see that which which stress
levels go down cognitive function goes up
too much stress impairs memory and thought clarity.
4. Elevated
Brain-Derived Neurotrophic Factor (BDNF): Physical exercise increases the
levels of BDNF, a protein that supports survival of present neurons and
encourages the growth of new neurons. Up raised levels of BDNF are associated
with better learning, memory, and cognitive function.
5. Healthier Aging:
Regular as well as strength training practices also see to it that we maintain
good physical health which at the same time plays a role in how we do
cognitively as we age. It is also true that which older people are more active
have better cognitive function than those which are not.
Types of Fitness Activities and Their Cognitive Value.
Different types of
fitness programs may present different benefits for cognitive function. Here
are some activities and their cognitive results:.
1. Cardio Exercise.
Aerobic exercises which
include running, cycling, swimming, or even fast walking are what we put
forward. We see that these activities improve the health of the heart and the brain
as a whole. Also from research we know that people which include in their
routine regular aerobic activities do better in terms of memory, problem
solving and creativity.
2. Gym work out.
Weight training,
resistance exercise, and body weight routines are a key for muscle growth. Also
from the recent studies we see that strength training improves cognitive
function. It does that which in turn improves executive functions like task
which are planning, organization, and
doing many at the same time which are
very much a part of what we do every day.
3. Balanced and Flexible Exercises.
Yoga, Pilates, and tai
chi also which in addition to improving flexibility and balance do so by
promoting mindfulness and concentration. Also they do what is to say improve
mental clarity and which in turn contributes to better emotional regulation
that in turn helps thinking.
4. High Energy Interval Training (HEIT).
HIIT alternates between
short intervals of high intensity exercise and periods of rest or low intensity
exercise. From that which we see HIIT has that it improves cardiac health,
raises metabolism, and also improves cognitive function. Also reported is that
which HIIT may do better for executive functions in young adults.
Fitting Fitness into Everyday Life
Into your daily routine integrate elements of fitness which is key to long term cognitive health which includes:.
Set Clear Goals: Aiming to put in a certain number of steps each day or to lift a certain weight, we see that setting out goals is a great motivator and achievement.
Make It Enjoyable: Partake in what you enjoy, whether that be dance, cycling, or a sport. Enjoyment will increase your consistency.
Mix It Up: Do many different kinds of exercise -- strength, aerobic, and flexibility training to improve on all aspects of your health and mental performance.
Bring Movement into Daily Life: Take the stairs when you can, walk or bike to work, also stand and stretch or go for a short walk in between sitting for long periods. Every little bit counts!
Create a Routine:
Consistency is the key to living a fit lifestyle. Also create a routine of
exercise that works for you and stick to it.
Conclusion
Fitness has a proven
relationship with mental performance which we see time and again in research
that reports positive results of exercise for mental acuity. Into your routine
include a variety of exercises which will at the same time improve your
physical health and enhance your mental health thus bettering your overall
quality of life. Health and fitness is a must, a pre requisite really for a
better future which in turn will pay you back in terms of health of body and
mind. Embark on the fitness journey which in turn will do wonders for your mind
as well as your body.
FAQs
Q1: How often do I need to exercise for cognitive benefit?
A: Each week at a
minimum of 150 minutes of moderate aerobic exercise, also in to do two strength
training sessions. Consistency is the key for cognitive advantage.
Q2: Is it true that we can improve cognitive function through mental exercise alone?
A: Mental activities
like doing puzzles and reading are of benefit but also include physical
exercise which will greatly improve cognitive function.
Q3: At what point does it become most effective to start physical fitness for brain health?
A: It’s not too late! At
any age adult can benefit as they add fitness into their routine for better
brain health.
Q4: What if I don\'t have the time for long workouts?
A:
During the day do short 10 to 15 minute work outs which still produce brain
benefits.
