Strength training boosts brain function and improves
memory; just 20 minutes of strength training was found
to enhance long-term memory by about 10 percent
A study involving sets of twins found leg strength was a
better predictor of brain health than any other
lifestyle factor. The twin with more leg strength
maintained her mental abilities better than the twin
with weaker legs
Daily walking has been found to trigger an anti-aging
process, and recent research suggests it may add
anywhere from three to seven years to your lifespan
By Dr. Mercola
There are many reasons to exercise. Protecting your brain health
and optimizing your thinking ability is one of them. In fact,
there's compelling evidence that exercise produces large cognitive
gains, improves memory, and helps fight
dementia.
For example, a 2010 study1
on primates revealed that regular exercise helped the monkeys learn
new tasks twice as quickly as non-exercising monkeys, and
researchers believe this might hold true for people as well.
Exercise helps protect and improve your brain function by:
Improving and increasing blood flow to your brain
Increasing production of nerve-protecting compounds
Improving development and survival of neurons
Reducing damaging plaques in your brain
Altering the way these damaging proteins reside inside your
brain, which appears to slow the development of Alzheimer's
disease
Lifting Weights Boosts Memory
Strength training in particular has been shown to have a very
beneficial impact on brain function and memory. In one study2
— featured in the video above — just 20 minutes of strength training
was found to enhance long-term memory by about 10 percent.
In this experiment, 46 volunteers were randomly assigned to one
of two groups — one active, and one passive. Initially, all of the
participants viewed a series of 90 images. Afterward, they were
asked to recall as many images as they could.
Next, the active group was told to do 50 leg extensions at
personal maximum effort using a resistance exercise machine. The
passive participants were asked to let the machine move their leg,
without exerting any personal effort.
Two days later the participants returned to the lab, where they
were shown a series of 180 pictures — the 90 original photos, plus
90 new ones. Interestingly, even though it was two days since they
performed the leg extensions, those in the active group had markedly
improved image recall.
The passive control group recalled about 50 percent of the
original photos, whereas the active group remembered about 60
percent of the previously shown images.
"Our study indicates that people don't have to dedicate
large amounts of time to give their brain a boost,' says Lisa
Weinberg... who led the project.
Although the study used weight exercises... resistance
activities such as squats or knee bends would likely produce the
same results. In other words, exercises that don't require the
person to be in good enough to shape to bike, run, or
participate in prolonged aerobic exercises..."
The Intriguing Link Between Leg Power and Brain Function
Another recent study supports these findings, and suggests that
working your leg muscles helps maintain cognitive function as you
get older. According to the authors, simply walking more could help
maintain brain function well into old age.
This study4,5,6,7
followed 324 female twins, aged 43 to 73, for a decade. Cognitive
function such as learning and memory was tested at the outset and at
the conclusion of the study. Interestingly, as reported by
MedicineNet.com:8
"The researchers found that leg strength was a better
predictor of brain health than any other lifestyle factor looked
at in the study.
Generally, the twin with more leg strength at the start of
the study maintained her mental abilities better and had fewer
age-related brain changes than the twin with weaker legs...
'It's compelling to see such differences in cognition
[thinking] and brain structure in identical twins, who had
different leg power 10 years before,' [lead author Claire]
Steves add
'It suggests that simple
lifestyle changes to boost our physical activity may help to
keep us both mentally and physically healthy.'"
Previous research has demonstrated that exercise promotes brain
health by releasing hormones from the muscles, which encourage the
growth of new brain cells — a process known as neurogenesis or
neuroplasticity.
Your brain's hippocampus, i.e. your memory center, is
particularly adaptable and capable of growing new cells throughout
your entire lifetime, even into your 90s, provided your lifestyle
supports it.
For example, one year-long study found that adults who exercised
regularly were actually
enlarging their brain's memory center by one to two
percent per year, where typically that center shrinks with age.
The study on twins is said to be the first showing a specific
link between leg power and cognition in normal, healthy people, and
this is great news, as your leg muscles are among the largest in
your body and can be easily worked, either through seated leg
exercises, or by standing and walking.
Exercise Boosts Brain Performance Among Students and Employees
The hippocampus belongs to the ancient part of your brain known
as the limbic system, and plays an important role in the
consolidation of information from your short-term memory to your
long-term memory, as well as spatial navigation. Previous animal
research9
has found that not only does exercise activate hippocampal neurons,
it actually promotes their growth. In one study,10
exercising mice grew an average of 6,000 new brain cells in every
cubic millimeter of tissue sampled.
The growth occurred in the hippocampus, the memory center of the
brain, and the mice showed significant improvements in the ability
to recall memories without any confusion. A number of other
studies have investigated the impact of exercise on brain
performance and IQ. Some of the research highlights11
include:
Among elementary school students, 40 minutes of daily
exercise increased IQ by an average of nearly four points
Among sixth graders, the fittest students scored 30 percent
higher than average students, and the less fit students scored
20 percent lower
Among older students, those who play vigorous sports have a
20 percent improvement in Math, Science, English, and Social
Studies
Students who exercised before class improved test scores 17
percent, and those who worked out for 40 minutes improved an
entire letter grade
Employees who exercise regularly are 15 percent more
efficient than those who do not, which means a fit employee only
needs to work 42.5 hours in a week to do the same work as an
average employee does in 50
To Optimize Your Health and Longevity, Stay in Constant Motion
The type of exercise program that will benefit your brain is
identical to the one that will benefit the rest of your body.
Ideally, you'd want to strive for a comprehensive routine that
includes
high-intensity interval exercise (HIIT), strength training, core
work, and
stretching. Then, in addition to a well-rounded workout
routine, I also recommend standing up as much as possible to avoid
the well-documented hazards associated with chronic sitting, and
walking 7,000 to 10,000 steps a day.
Daily walking has been found to trigger an anti-aging process,
and recent research suggests it may add anywhere from three to seven
years to your lifespan. It's clearly an essential movement we all
require, ideally in addition to a regular exercise program. And,
once you've eased into a daily walk routine, you can easily turn it
into a
high-intensity walking workout, which may be especially
beneficial if you're elderly or unable to engage in other forms of
high-intensity exercises.
Best of all, you can benefit from walking no matter what age you
get started. Study author Sanjay Sharma, professor of Inherited
Cardiac Diseases in Sports Cardiology at St. George's University
Hospitals NHS Foundation Trust in London, told The Independent:12
"We may never avoid becoming completely old, but we may
delay the time we become old. We may look younger when we're 70
and may live into our nineties. Exercise buys you three to seven
additional years of life. It is an antidepressant, it improves
cognitive function, and there is now evidence that it may retard
the onset of dementia."
Everyone Can Benefit from More Walking
Part of what makes walking so beneficial is that when you're
walking you can't be sitting. Sitting for more than eight
hours a day is associated with a 90 percent increased risk of
type 2 diabetes, along with increased risks of heart disease,
cancer, and all-cause mortality.13
I personally walk about two hours a day; about 60 miles per week.
I do this barefoot without a shirt on at the beach — this way I'm
able to get my
sun exposure at the same time, which is an added benefit. I also
like to read while I walk and this allows me to read two or three
books a week. Multi-tasking like this allows me to easily justify
the time investment and reap the many benefits that daily walking
offers. I have been doing this now for more than a year and have
logged 3,000 miles, which is the distance of walking across the US.
Consider High Intensity Exercises for Maximum Health Boost
In addition to these daily walks, I also do some form of
regimented exercise each day. This includes strength training four
times a week. My current goal is to deadlift 400 pounds. Got up to
340 but have a ways to go. I also do a daily 30 minute stretching
routine on the Power Plate.
HIIT, which is a core component of my Peak Fitness program,
maximizes your human growth hormone (HGH) secretion, optimizes your
metabolism, and helps regulate your insulin and blood sugar. And
nothing beats it in terms of efficiency. You can complete an entire
Peak Fitness workout in 20 minutes or less.
Strength Training Becomes Increasingly Important with Age
Getting back to strength training and working your muscles is
important not just for its brain-boosting effects. It produces a
number of molecular, enzymatic, hormonal, and chemical changes that
help slow down and even reverse a number of diseases, including type
2 diabetes, osteoporosis, and heart disease. And, contrary to
popular belief, strength training is particularly important
for the elderly.
By strengthening muscles, connective tissues, tendons, and
ligaments, strength training helps you maintain a stable body
position, and allows you to perform everyday activities like
climbing stairs and getting out of a chair with greater ease. This
freedom of movement adds to your quality of life, but the benefits
don't end there. One study showed that strength training in the
elderly genetically turned back the biological clock about 10 years!
So where do you start?
If you're elderly and have been sedentary for some time, I
suggest you begin by taking a look at my "Basic
Exercise Guide for Older Seniors and the Infirm". It contains
basic seated and standing exercises that can help improve balance
and coordination. My article "Easy
Strength Training Moves for Seniors" contain beginner's level
strength training exercises, which you can then move into.
For the rest of you, I suggest reviewing my "Beginners
Guide to Strength Training," which lists a number of strength
training options, such as body weight exercises, kettle bells,
resistance bands, medicine balls, resistance machines, and more.
How to Get the Most out of Your Strength Training Routine
Last but not least, you can also turn your strength training
routine into a high-intensity exercise. This is done by slowing down
your movements. Super-slow weight training is a particularly
well-suited form of high-intensity exercise for older individuals,
as it actively prevents you from accidentally harming your joints or
suffering repetitive use injury.
In the video below I discuss and demonstrate the proper execution
of a number of different super-slow weight training exercises. They
can all be done using either free weights or machines. The benefit
of using a quality machine is that it will allow you to focus your
mind on the effort, as opposed to the movement.
The typical super-slow resistance workout can be completed in
about 15 minutes. Just one or two of these workouts are needed each
week, as you need to make sure you've sufficiently recovered between
sessions.