EXERCISE vs BRAIN HEALTH
Obvious Statement: Those who engage in strength training may have better brain health and protection against age-related cognitive decline.
Science Stuff: Multiple studies in older adults have pointed to significant improvements in cognitive function (e.g., processing speed, memory, and executive function) after participating in strength training, compared with those who did not participate in it.
It’s thought that resistance training has many neuroprotective effects, such as improved blood flow, reduced inflammation, and an increased expression of brain-derived neurotrophic factor (BDNF), which is linked to memory and learning.
My Take: My nan developed Alzheimer's disease. I remember going to see her one day and when i walked into the kitchen where she was standing her reaction was to simply look at me in a state of confusion for a couple of seconds before asking who I was.
At the time I thought the sunglasses I was wearing threw her off. I took them off & said “It’s me Feb” & she quickly proceeded to greet me as normal by trying to feed me whatever she had cooked that day.
It wasn’t until many months later that she was diagnosed with Alzheimer’s & I immediately thought back to this interaction when I heard the news.
Her health deteriorated fairly quickly after the heartbreaking diagnosis.
Whenever I visited her I could see that more & more of her soul, her essence & spirit had dimmed.
Brain health is so close to my heart now because of it. So many studies & research have linked cognitive decline with the sedentary lifestyle so many of us, like my nan, lead today.
You lose whatever you don't use. We need to move, to use our bodies and our brains, or risk losing them.
Long term I fear for anyone who doesn’t have some sort of practice that keeps them active throughout their life.
It doesn’t have to be strength training, just something, anything. As much as I hate to say it, even cricket or golf.
Health is a lifestyle. It’s a practice you partake in everyday.
Do you think our ancestors retired and mindlessly sat in front of a screen until they died?
They were too busy surviving, exploring their environment, and contributing to their tribe, being useful.
Evolutionarily, we're not designed to be sedentary creatures, and our bodies suffer when we are.
Sitting for too long can affect our weight, posture, and even our health span.
I would say lifespan but modern medicine is great at extending our lifespan even when our health is beyond repair, extending our suffering in the process.
Our brains need stimulation to function at their full potential, and without it, we risk losing ourselves to diseases like Alzheimer's.
Let's honour our bodies and our minds by staying active, engaged, and alive.
Don't just read this and go back to being a hermit. Take action.
Step 1: Get Moving Every Day. Make exercise a non-negotiable part of your daily routine. Aim for at least 30 minutes of moderate to intense physical activity every day. Whether it's hitting the weights, going for a run, or engaging in a sport you love, get that blood pumping and oxygen flowing to your brain. Regular exercise increases blood flow, delivers nutrients, and promotes the growth of new brain cells, keeping your brain sharp and healthy.
Step 2: Incorporate cardiovascular exercise into your routine to boost brain health. Activities like running, cycling, swimming, or high-intensity interval training (HIIT) increase your heart rate and enhance oxygen circulation to the brain. This helps improve cognitive function, memory, and overall mental clarity. Aim for at least 1 cardio session per week, challenging yourself to go the extra mile.
Step 3: Embrace Resistance Training. Resistance training is not only for building muscle; it's also fantastic for brain health. Lifting weights promotes the release of growth factors in the brain, which support the survival of existing neurons and the growth of new ones. Incorporate compound exercises like squats, deadlifts, bench presses, and overhead presses into your routine to stimulate your brain as well as strengthen your muscles.
Step 4: Turn your workouts into mindful experiences. Practice focusing your attention on the present moment during your exercise sessions. Be fully present, engage your mind-muscle connection, and concentrate on the sensations and movements of your body. This mindfulness approach enhances brain function and improves cognitive performance. So, ditch distractions and give your full attention to your workouts.
Step 5: Mix It Up and Challenge Yourself. Keep your brain on its toes by introducing variety and challenges into your workouts. Switch up your exercise routine regularly to engage different parts of your brain. Incorporate new exercises, try different workout formats, and challenge yourself with progressively heavier weights or advanced movements. By constantly pushing your limits, you stimulate neuroplasticity, keeping your brain adaptable and resilient.
Step 6: Don't forget that rest and recovery play a vital role in maintaining brain health. Make sure to get enough quality sleep each night, as it supports memory consolidation and cognitive function. Allow your body and brain to recover between workouts, ensuring you have ample time for restorative processes.
So, there you have it – your actionable steps to use exercise to maintain your brain health. Incorporate at least one of these into your daily routine in the next 24 hours.
Takeaway: I've said this multiple times now but whatever you don’t use, you will lose. I’m currently watching my mum’s health & mobility rapidly decrease. She chose a life of sitting over a life of moving a long time ago & her mind & body is adapting accordingly.
Her hip went a few years ago & now after years of overcompensating when she moved in an attempt to minimise her hip pain her knee has gone. Mentally she’s hanging in there but it’s only a matter of time.
I say all this to say, your body keeps score. The habits you practice now will massively determine your quality of life when you’re older. As men it's our duty to do what we can to go out on our feet, not our backs as a burden to our family and society.
Always remember, you were born to be the anti-hero of your story.
Free your outlaw.