In recent years, there has been a growing body of research exploring the positive impact of exercise on cognition. Exercise is not just essential for our physical health, but also for our mental well-being.
With this in mind, let’s delve into the benefits of exercise on cognition and explore what types of exercise are best for improving cognitive function.
Improved Memory and Learning Abilities
Exercise is thought to enhance cognition, specifically your memory and learning abilities. When we engage in physical activity, our brains release chemicals like dopamine and norepinephrine, which help improve memory consolidation.
Additionally, aerobic exercises like running, swimming, or cycling, have been linked to increases in the size of the hippocampus, a region of the brain crucial for memory formation.
(Does running increase testosterone levels?)
Enhanced Attention and Focus
Regular exercise has been linked to improved attention and focus.
Exercise increases blood flow to the brain, which potentially optimizes oxygen and nutrient delivery, thereby enhancing brain function.
Activities like yoga and tai chi, which require mindfulness, can also improve attention and focus by promoting relaxation and reducing stress levels.
Reduced Risk of Cognitive Decline
One of the most significant benefits of exercise on cognition is the potential to reduce the risk of cognitive decline as we age. It is believed that older adults who exercise regularly have a lower risk of developing cognitive disorders, such as Alzheimer’s disease and dementia. Exercise increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells, ultimately protecting against age-related cognitive decline.
Decreased Stress and Anxiety
Exercise is a powerful tool for reducing stress and anxiety, both of which can impact cognitive function. Physical activity increases the production of endorphins, the brain’s feel-good neurotransmitters, which help alleviate stress and improve mood. Activities such as running, dancing, and kickboxing can be especially beneficial in reducing anxiety and improving cognitive performance.
The following 4 exercise types are linked to improvements in human cognition:
- Aerobic Exercise—running, swimming, cycling, etc.
- Strength Training—weightlifting or resistance training
- High-Intensity Interval Training (HIIT)—think Crossfit
- Mind-Body Exercises—yoga and tai chi
(Learn about the connection between mild depression and your testosterone levels.)
Exercise and Cognition: Full Disclosure
What’s interesting about the topic of exercise and cognition is that we all believe there to be benefits, mostly based on experience. Much research on the topic is actually pretty poor methodologically, and a debate on whether science can actually show these effects reliably has ensued.
Luis Ciria, PhD, of the Mind, Brain and Behavior Research Center, University of Granada, Granada, Spain, conducted an umbrella meta-analysis of 24 prior meta-analyses, which showed negligible statistical support for bold benefits of exercise on cognition.
He has been quoted by Medscape as saying:
“We’re not saying exercise doesn’t help, only that the data are (not of high quality). Many of the studies, of necessity, are observational. The RCTs are small, underpowered, with varying control groups, different types of exercise, varying intensities, and so forth.”
Art Kramer, PhD, professor of Psychology and director of the Center for Cognitive and Brain Health at Northeastern University, Boston, Massachusetts, has been researching exercise and its effect on cognition for decades. Of all his studies, he says there are viable research results for small- and sometimes medium-sized effects of physical activity on cognition, “But even small effects are often clinically important,” particularly among sedentary adults and children.
While the research community may be conducting an academic debate on the exact effects of exercise on cognition and executive function, we all know that consistent exercise—better overall health—is superior to a sedentary life.