Brain's Neuroplasticity and Physical Activity: Maintaining Cognitive Fitness Through Exercise
In the quest to maintain and improve cognitive function as we age, regular exercise emerges as a key factor. Scientific evidence supports that various types of exercise, including aerobic, weight-lifting, and mind-body exercises, can contribute to improved thinking abilities [1].
Dr. Joyce Gomes-Osman, a rehabilitation neuroscientist and Assistant Professor at the University of Miami Miller School of Medicine, emphasises the significance of exercise in preserving and enhancing cognitive skills. With a Ph.D. from the University of Miami and a postdoctoral fellowship from Harvard Medical School, Dr. Gomes-Osman is a leading voice in the field [2].
According to Dr. Gomes-Osman, the brain's neuroplasticity, or its ability to develop new neural pathways, is crucial for maintaining cognitive skills such as learning, remembering, and decision-making [3]. Regular exercise can increase neuroplasticity of certain structures in the brain, helping to maintain and improve thinking skills as we age [1].
The gains in neuroplasticity from exercise are most significant after approximately 50 hours, which equates to an average of 2 to 3 hours every week for 4-6 months [1]. Consistent exercise over a longer period may lead to further benefits for neuroplasticity.
Exercise leads to faster processing of mental tasks and better problem-solving skills [1]. To maximise these benefits, a structured exercise program combining moderate aerobic and neuromotor training is recommended.
Neuromotor exercises, such as dance, yoga, tai chi, and sports like pickleball or table tennis, are particularly beneficial. These exercises combine motor skills with cognitive demands, enhancing brain-body coordination and cognitive function [2]. Aerobic exercise is also crucial, as it increases brain-derived neurotrophic factor (BDNF) and other growth factors that support neuron survival and growth [4].
Adults should aim for 2 to 4 exercise sessions per week, each lasting 20 to 60 minutes depending on intensity and exercise type [2]. A moderate intensity level is generally optimal, especially for older adults or those with cognitive concerns. For increasing neuroplasticity acutely, brief, high-intensity movement bursts can also be beneficial [1].
In addition to the exercise regimen, sleep is emphasised as crucial because neuroplasticity and memory consolidation predominantly occur during sleep [1]. Developing new habits requires planning, and goals should be Specific, Measurable, Attainable, Relevant, and Time-Bound (SMART). An example of a SMART exercise goal could be "During the next month, I will walk four days every week for 30 minutes each day."
It's important to note that the 'best' exercise regimen to promote brain health may vary from person to person. Consult a physician or physical therapist before starting an exercise regimen, especially if sedentary. Safety and supervision are essential, particularly for individuals at risk of falls or with cognitive decline [2].
In conclusion, a structured exercise program combining moderate aerobic and neuromotor training 2–4 times per week for 20–60 minutes per session, with an emphasis on cognitive engagement, skill progression, and safety, is recommended by neuroscience research and expert guidance [1][2][4]. This approach could help prevent the loss of cognitive skills associated with neurodegenerative diseases such as Alzheimer's or Parkinson's as well as mild cognitive impairment.
In light of Dr. Joyce Gomes-Osman's research, precision aging through science, health-and-wellness, and fitness-and-exercise can significantly contribute to maintaining and improving cognitive skills in the aging process. Specifically, a structured exercise program that combines moderate aerobic and neuromotor training, such as dance, yoga, tai chi, or sports like pickleball or table tennis, is recommended to enhance brain-body coordination and cognitive function.
