Can Exercise Prevent Cognitive Decline As You Age?

As you age, concerns about memory decline naturally creep in. Forgetting names, misplacing keys, or struggling to recall details–these experiences can be frustrating, and you may start feeling anxious and worried about your cognitive health. Fortunately, regular physical activity is the best thing you can do for your brain health, offering a reassuring relief from these concerns.

We all know the physical health benefits of exercise. Here are some of those benefits:

Improved Endurance
Increased Energy
Better Flexibility
Weight Management
Muscle And Bone Strength
Reduced Risk Of Chronic Diseases
Better Skin Health
Improved Sleep Quality
Pain Relief

But have you ever thought about the mental health benefits of exercise? Can regular physical activity really improve your memory and cognitive health? The answer is a resounding yes! From improving your mood to keeping your memory sharp, exercise is a win for your mental well-being.

But do you know how exercise improves your brain health?

Why Exercise is Good For Your Brain?

Here’s how staying active can benefit your brain function:

Sharper Mind: When you exercise, your blood vessels start to grow, resulting in better blood circulation to your brain. This increased flow delivers oxygen and essential nutrients, potentially slowing down cognitive decline and reducing your risk of dementia.
Stronger Memory: Getting active can also benefit long-term memory by promoting the growth of new brain cells and strengthening existing neural connections.
Better Learning: Physical activity enhances neuroplasticity, your brain’s ability to learn and adapt.
Reduced Stress: Feeling overwhelmed lately? Exercise can come to your rescue by serving as a natural stress buster. When you workout, your body reduces the number of stress receptors in the hippocampus (memory center), making you less susceptible to the negative effects of stress hormones.
Structural Benefits: Studies have shown that exercise can even increase the thickness of your cerebral cortex (your brain’s outermost layer responsible for high-level thinking as well as preserve the integrity and volume of the white matter (the region that facilitates the communication between different brain regions). Both of these factors contribute to better cognitive performance.
Improved Neurogenesis: Research indicates a link between exercise and neurogenesis (the process of forming new brain cells). These new neurons play a key role in learning and memory consolidation.
Improved Cognition Function & Memory Retention: According to a study, being inactive over the age of 45 can double your risk of cognitive decline. Following a moderate-intensity workout routine can help you enhance memory and thinking skills within a span of 6 months.
Reduced Risk of Neurodegenerative Conditions: Research shows that regular exercise lowers the risk of dementia by 28% and Alzheimer's disease by 45%. Even light-intensity activities like doing household chores can reduce the chances of developing dementia.
Reduced Anxiety and Depression: Regular physical activity can alleviate anxiety and lower the risk of depression. Both anxiety and depression can negatively impact your memory, so following a consistent workout routine can help manage these conditions and potentially prevent memory loss.
Better Sleep: Tossing and turning at night? Get moving and sleep better. Regular exercise has been proven to improve your sleep quality and lower the risk of sleep disorders like insomnia and sleep apnea. Did you know a good night’s sleep can improve your memory and help you process new information? Lack of sleep can affect your brain function and memory consolidation. Having trouble getting enough sleep? Revamp your exercise routine with EWOT and sleep better.

What Exercises Should I Do for a Brain Boost?

Following are some of the exercise types you can try to improve your brain health.

Aerobic exercise or cardio: Aerobic exercises (swimming, cycling, running) are linked to better brain health in older adults, according to a study. Research has also shown that aerobic exercise improves cognitive function in Parkinson’s patients.
Strength training: Lifting weights using dumbbells or resistance bands may benefit people with mild cognitive impairment and cognitive frailty (presence of both cognitive impairment and physical frailty).
Breathing Techniques: Did you know slow and deep breathing can offer surprising benefits to your brain, including memory retention and cognitive function? Learning to breathe better can help you improve your focus, reduce your stress, and even boost your memory.

Incorporating Exercise into Your Daily Routine

Now, you know how exercise can help your brain. But thinking of how to get started? Look no further! Exercise with Oxygen Therapy (EWOT) can be your savior. With only 15 minutes to spare a day, exercising with oxygen can help you feel your best.

If you’re new to exercise or returning after a break, don’t push yourself too hard. Listen to your body. Start slow and gradually increase the duration and intensity over time. This helps your body adapt comfortably and also prevents injuries.

Here’s a sample exercise plan you can follow to integrate EWOT into your daily routine for better brain health:

Cardio/Aerobic Endurance Activity(rowing, jogging, elliptical, stationary bike) – 4 days per week
Strength Training Activity: Lifting weights, and resistance bands – 2 days per week
Rest and Recovery: Follow Optimal Breathing Exercises and Techniques – 1 day per week

Remember, consistency is the key! You can adjust the frequency to fit your schedule and preferences. Find a routine that works for you and stick with it.