Is exercise effective in improving memory and reducing dementia if practiced for 10 minutes a day? Experts recommend 2 actions to activate the brain
Exercise activates the brain and delays dementia. Is high-intensity interval training the most effective?
Exercise can bring various benefits to the body, including improving obesity and cardiovascular disease. In recent years, the impact of exercise on the brain and mental health has become one of the topics studied by many scientists. Dr. Vernon Williams, MD, University of Michigan, pointed out that exercise can increase the concentration of chemicals in the brain, which can help improve memory and reduce the chance of developing dementia in later life.
Dr. Williams pointed out that to explain the positive impact of exercise on the brain, it is closely related to “brain-derived neurotrophic factor” (BDNF). BDNF is a substance found in the brain that helps keep brain cells healthy while promoting the growth of new brain cells.
Many people liken BDNF to “fertilizer for the brain.” High concentrations of BDNF contribute to neuroplasticity in the brain, allowing individuals to more flexibly adapt to the external environment. In addition, some studies have found that low concentrations of BDNF are related to depression, anxiety and memory function loss.
Dr. Williams further pointed out that alternating moderate-intensity continuous training (MICT) with high-intensity interval training (HIIT) can help increase BDNF concentrations. From the perspective of short-term benefits, both can improve mood and cognitive functions; from the perspective of long-term benefits, they also have a positive impact on cortical reorganization and neuroplasticity, and can slow down dementia and memory decline.
Can 10 minutes of practice improve memory? Experts recommend “3 exercises” to be done every day
Research from the University of California, Irvine, points out that even spending just 10 minutes a day exercising can help improve memory. Previous experiments have shown that “wheel running” has a significant impact on hippocampal neuroplasticity and memory in rodents. The research team used high-resolution MRI scans to monitor whether there were significant changes in the brain structure of 36 young subjects after exercising for 10 minutes.
The results show that short-term exercise can also significantly increase the activity of the hippocampus and surrounding areas in the brain. After the subjects’ sports accidents, the “dentate gyrus” structure in the hippocampus had better connections with the cortical areas responsible for memory processing.
Michael Yassa, a professor of behavioral neurobiology at the University of California, believes that the hippocampus is very important for creating new memories. As we age, the hippocampus is one of the first organs in the brain to degenerate. Particularly severe hippocampal degeneration has been detected in patients with Alzheimer’s disease.
Yassa said that previous research focused on the impact of exercise on promoting new cells in the brain; this study more directly points out the connection between exercise and the hippocampus and cortex. Even short-term physical activity can improve memory. affected.
What types of exercise can best help your brain health? Yassa believes that yoga, which is widely popular among women, and Tai Chi, which is quite popular in the East, are the first choices for short-term exercise. Even just taking a walk after a meal can stimulate the hippocampus. Mild exercise over a period of weeks or even months can be of some benefit to adults approaching old age.
“Just 10 minutes of exercise a day can have a positive impact on brain structure and function. This is undoubtedly a big plus for avoiding cognitive function and memory decline,” Yassa said.
source:
How Exercise Benefits Brain Health
Rapid stimulation of human dentate gyrus function with acute mild exercise
Further reading:
Study: 20 minutes of aerobic exercise a day can speed recovery from concussion in teenagers
