It was once thought that our executive function peaked in adolescent and deteriorates with normal aging. However, recent studies show possibilities of modulating this process with, you guessed it, Exercise. I have reviewed two studies in this post, both with a common author, Wendy Suzuki, PhD. She has also written a book which I think benefits this discussion. Both studies are fairly similar in results. Long term exercise has been researched extensively, revealing primarily improvements in the prefrontal area of the brain increasing memory, attention, and other executive functions. These studies concentrate on the benefits of acute exercise, approximately 50 min of various intensity, primarily aerobic.
What exactly are executive functions?
Paying attention
Organizing, planning, and prioritizing
Starting tasks and staying focused on them to completion
Understanding different points of view
Regulating emotions
Self-monitoring (keeping track of what you’re doing)
The process of neurodegeneration and cognitive decline is common but not a necessity. Some severe forms of decline include dementia, Alzheimer’s, Parkinson’s, and Huntingdon’s disease. Exercise can assist with development of brain cell’s (neurogenesis) and may assist with delaying or preventing severe deterioration. In addition, long term exercise has shown to delay and improve existing conditions and diagnoses of cognitive decline.
Acute exercise did not seem to affect our hippocampal function for short-term memory like chronic exercise/ long-term demonstrated. Some positive effects were noted for cognitive function, albeit small. It can be difficult to perform meta-analysis of exercise in particular as most are not consistent with exercise regimen or intensity or time analysis. That being said Three points come across through multiple studies:
Decrease in stress
Enhancements in mood
Improvements in cognitive tasks
Some evidence exists that demonstrates that acute exercise improves long-term memory and associative memory, learning ability, retention of information, motor skills, emotional memory, as well as visual and motor skills. Some of these skills can last up to 2 hours post-exercise, longer than previously assumed.
Acute exercise can affect mood and one’s ability to tolerate stressors. Researchers have shown decreased stress response to mental math, public speaking, psychological assesments, or response to cold. Some studies show evidence that short-term exercise can assist with such disorders as depression, anxiety, schizophrenia, and PTSD (post-traumatic stress disorder). These positive stress responses have been demonstrated to last up to 24 hours with low to high exercise intensity. Cognitive effects have shown to last up to 2 hours post-exercise such as memory, problem solving, attention, and decision making.
Happy Brain, Happy Life
The book “Happy Brain, Happy Life”, by Wendy Suzuki, Ph-D acts as a guide, presenting scientific findings in an accessible manner to help readers with their daily lives.
She suggests the following:
Mindful Meditation: The book emphasizes the practice of mindful meditation to enhance cognitive function. Allocating a few minutes each day to mindfulness exercises, such as deep breathing and focused awareness, can positively impact brain health and overall well-being.
Physical Exercise Routine: Establishing a regular physical exercise routine is crucial for maintaining a healthy brain. Engaging in activities like brisk walking, jogging, or other aerobic exercises promotes blood flow to the brain and supports cognitive abilities.
Nutrition and Brain Health: The role of nutrition in cognitive well-being. Adopting a brain-boosting diet, such as the Mediterranean diet, which includes fruits, vegetables, whole grains, and healthy fats, is recommended for optimal brain function.
Adequate Sleep: Prioritize getting sufficient and quality sleep, as it plays a crucial role in maintaining cognitive function and mental health
Happiness Factors: Cultivate joy and happiness in life, as positive emotions contribute to healthy aging.
Engaging Activities: Stay socially active and engage in fulfilling activities to maintain a happy and purposeful life during the golden years.
The symbiotic relationship between exercise and the positive effects on the brain is undeniable. Physical activity, especially aerobic exercise, not only changes the brain for the better but also serves as a preventive measure against cognitive decline in older adults. So, as we strive for a healthier lifestyle, embrace regular exercise as a cornerstone for a sharper mind, improved memory, and overall cognitive well-being.
References:
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review
Julia C. Basso and Wendy A. Suzuki
Basso JC, Shang A, Elman M, Karmouta R, Suzuki WA. Acute Exercise Improves Prefrontal Cortex but not Hippocampal Function in Healthy Adults. J Int Neuropsychol Soc. 2015 Nov;21(10):791-801. doi: 10.1017/S135561771500106X. PMID: 26581791.
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