Fact Sheet: The Relationship Between Physical Activity and Brain Health
Fact Sheet: The Relationship Between Physical Activity and Brain Health
Overview
Physical activity has a significant impact on brain health across all ages. Regular exercise enhances cognitive function, reduces the risk of neurodegenerative diseases, and promotes overall mental well-being.
Cognitive Function Enhancement
Improved Memory and Learning: Regular aerobic exercise, such as walking, running, or swimming, is associated with increased size of the hippocampus, the brain area involved in memory and learning.
Enhanced Executive Functions: Exercise improves executive functions, including attention, problem-solving, and planning. This is particularly beneficial for older adults in maintaining cognitive abilities.
Neuroprotection and Neurogenesis
Neuroprotection: Physical activity helps protect the brain from age-related decline and reduces the risk of neurodegenerative diseases such as Alzheimer's and Parkinson’s.
Neurogenesis: Exercise promotes the production of neurotrophic factors like BDNF (Brain-Derived Neurotrophic Factor), which support the growth and survival of neurons and synapses.
Mental Health Benefits
· Reduction in Depression and Anxiety: Regular physical activity is effective in reducing symptoms of depression and anxiety. Exercise triggers the release of endorphins and serotonin, which are natural mood lifters.
· Stress Reduction: Physical activity helps lower levels of cortisol, the body's stress hormone, thereby reducing stress and promoting relaxation.
Delayed Onset of Cognitive Decline
Lower Risk of Dementia: Studies indicate that physically active individuals have a lower risk of developing dementia and other cognitive impairments compared to sedentary individuals.
Slower Cognitive Aging: Engaging in regular physical activity slows down the cognitive aging process, preserving mental acuity and function over time.
Brain Structure and Connectivity
Increased Brain Volume: Exercise is linked to increased brain volume in regions associated with memory, planning, and executive function.
Enhanced Brain Connectivity: Physical activity improves the connectivity between different brain regions, which is crucial for efficient brain function.
Recommendations
Frequency: Engage in moderate-intensity aerobic exercise for at least 150 minutes per week, or vigorous-intensity aerobic exercise for 75 minutes per week, as recommended by health guidelines.
Types of Exercise: Include a mix of aerobic activities, strength training, and flexibility exercises to maximize brain health benefits.
Conclusion
Regular physical activity is a powerful tool for enhancing and maintaining brain health. It offers a wide range of benefits, from improved cognitive function to reduced risk of mental health disorders, making it a critical component of a healthy lifestyle.
Resources for Employers
CEO Pledge for Physical Activity – Physical Activity Alliance
Physical Activity Assessment at Work - Physical Activity Alliance
National Physical Activity Plan Business and Industry Strategies, Tactics, Objectives
Physical Activity Breaks for the Workplace Resource Guide – Centers for Disease Control and Prevention
Physical Activity in the Workplace A Guide for Employers Prepared by The Institute for Health and Productivity Studies, Johns Hopkins Bloomberg School of Public Health
Promoting Physical Activity at Work – Harvard P.H. Chan School of Public Health
Promotion of health-enhancing physical activity in small-to-medium-sized enterprises – World Health Organization
How Exercise Strengthens Your Brain – New York Times
References
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10. Barnes, D. E., et al. (2003). A longitudinal study of cardiorespiratory fitness and cognitive function in healthy older adults. Journal of the American Geriatrics Society.
11. Erickson, K. I., et al. (2010). Physical activity predicts gray matter volume in late adulthood: the Cardiovascular Health Study. Neurology.
12. Voss, M. W., et al. (2010). Plasticity of brain networks in a randomized intervention trial of exercise training in older adults. Frontiers in Aging Neuroscience.
13. Physical Activity Guidelines for Americans, 2nd edition (2018). U.S. Department of Health and Human Services.