Cardiovascular Exercise & Memory: Increase BDNF and memory with cardio.
Boost Your Memory with Cardio Training!
Did you know? Cardiovascular training, like running or brisk walking, doesn't just keep your heart healthy – it's a memory booster too! Studies show it positively impacts the size and function of the hippocampus, a key player in memory. The CDC even recommends that adults perform moderate to high aerobic activity for at least 150 minutes per week. But that's not all – cardio workouts also create tiny yet mighty changes in your brain's metabolism and neurotransmitter regulation. These changes might be the secret sauce behind that memory improvement. The following recommendations support a healthy mind-body connection, but shouldn’t be taken by someone who is already working through an illness such as dementia.
Remember, healthy cognitive aging and preventing memory loss and dementia is a life-long process. This requires substantial behavior and lifestyle modification over time.
A higher cognitive reserve yields a longer delay to dementia, more mild cognitive impairment, and may even slow the normal course of cognitive decline. Improving cognitive reserve can be a way to improve cognition and maintain functional independence, although may not prevent dementia completely.
Education level has a considerable impact on cognitive reserve. In addition, social support not only insinuates cognitive stimulation via social interaction, but reflects an important domain of psychosocially-related health factors. This is especially important when seeking to avoid the immensely deleterious effects of social isolation on the brain.
Executive functions, motivation and emotional regulation can determine either direct or indirect adherence or abstinence of various lifestyle behaviors. These lifestyle behaviors include stress, sleep, exercise, fight/flight responses, social behavior, and goal-oriented behavior. We have discussed how all of these can significantly impact cognitive reserve, and therefore brain health, but also have an impact on quality of life.
Increase in BDNF
One of the most well-replicated findings of a molecular change in response to exercise is an increase in the expression of a protein called BDNF. BDNF stands for Brain-Derived Neurotrophic Factor and facilitates neuroplasticity. Neuroplasticity is sometimes called “brain plasticity” or “neural plasticity,” and is the brain’s ability to adapt by forming new connections.
Increases in BDNF also affect behavioral changes, including improved learning and memory. BDNF is a protein released during aerobic exercise which acts as neuron fertilizer: it helps your brain make those new connections. BDNF promotes the growth of new neurons and increased connectivity between brain regions.
Increasing BDNF during exercise has many benefits, including lowering cortisol levels (the stress hormone,) boosting your memory, and boosting your serotonin. Sustained aerobic activity is the best way to activate these benefits: walking, jogging, biking, swimming, and riding the elliptical all have the power to increase BDNF.
Have you ever heard the term “a sound mind in a sound body?” The Classical Greeks said it first: mens sana in corpore sano. Long before we studied exercise science, the Greeks understood the connection between physical activity and psychological well-being.
Unlocking Brain Health:
Finding Your Heart Rate Sweet Spot! Have you ever wondered about the perfect heart rate zone for boosting brain health? While there's no one-size-fits-all answer, studies suggest aiming for 65-75% of your Maximum Heart Rate. The best way to find your target heart rate in our technically advanced world is to wear a smartwatch.
To get started incorporating more cardiovascular exercise into your daily routine, try slowly adding in activities such as a morning jog, a brisk walk during lunch, or a cycling session. The activities should be something you enjoy doing, so that not only your cardiovascular health is improved, but you support your memory health as well.
Conclusion:
Regardless of age or lifestyle, regular exercise has been found to positively affect cognitive abilities. Recent research shows that physical activity can enhance cognitive functions, which creates a beneficial and empowering environment for cognitive well-being.
By exploring different categories of training that impact both your body and mind, you unlock the potential of finding the heart rate sweet spot for optimal brain health, paving the way for a holistic approach to mental health.
If you’re interested in learning more about the mind-body connection, check out our blog.
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References:
Allen, John S., et al. “The Aging Brain: The Cognitive Reserve Hypothesis and Hominid Evolution.” American Journal of Human Biology, 2005, doi:10.1002/ajhb.20439.
Arenaza-Urquijo, E. M., Wirth, M., & Chételat, G. (2015). Cognitive reserve and lifestyle: moving towards preclinical Alzheimer’s disease. Frontiers in aging neuroscience, 7, 134.
