For a long time the scientific thinking was that once brain cells died, that was it. They would not grow back; they could not be regained. In this respect, cognitive and memory loss were considered an inevitable by-product of this process, due to ageing. However, scientists have now discovered that this isn’t true. In fact, with the right exercise, the human brain has an astonishing ability to adapt, change and grow, even as we age, enhancing our ability to learn and retain new information and improve memory. At any age! This ability to adapt and grow is known as neuroplasticity.
Here are the facts. A study was done at the University of British Columbia, with seniors who walked 30 to 45 minutes, three days per week for one year, found that the regular aerobic exercise appeared to boost the size of the hippocampus, the brain area involved in verbal memory and learning.
Harvard Medical School studies have shown that the prefrontal cortex and medial temporal cortex, the brain parts that control thinking and memory, have greater volume in people who exercise versus people who don’t. Dr Scott McGinnis, a Harvard Medical School neurology instructor, says their studies demonstrated that “engaging in a program of regular moderate-intensity exercise of over six months or a year is associated with an increase in the volume of selected brain regions.”
Another study conducted by Georgia Institute of Technology in Atlanta showed that more immediate improvements in brain function and memory were observed after bouts of high-intensity strength training, especially leg training. Just 20 minutes of leg strength exercises appeared to enhance long-term memory by about 10 percent.
More recently, researchers at the Donders Institute at the Radboud University Medical Center in the Netherlands found that exercising four hours after learning something new helps you retain what you’ve just learned long-term.
Lastly, the results of a study on the effect of exercise on mice, conducted at the US National Institute on Ageing, spurred the authors to claim that exercise is “one of the most promising non-pharmaceutical treatments to improve brain health”.
So what is it about moving your body that helps you maintain sharp brain function? Scientists believe exercise helps improve cognitive function, memory and thinking through both direct and indirect means.
Exercise’s direct effect comes from an increase in brain blood flow. This results in the growth of new brain blood vessels and greater delivery of oxygen and nutrients to the brain, along with a decrease in inflammatory hormones that adversely impact brain function. Moreover, the mild stress response from high-intensity exercise results in hormone release: norepinephrine, which may improve memory, and dopamine and serotonin, both known to promote memory consolidation.
Indirect benefits of exercise include improved sleep and mood and reductions in stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment and an inability to recall information.
So what types of exercise should you be doing to best utilise the power of neuroplasticity for boosting brain power and memory? High-intensity resistance training and cardiovascular exercise. For resistance training: 3 to 4 sessions lasting 30¬-40 minutes each week. Each session should include a balanced variety of free weight exercises and be based around compound movements, such as squats, deadlifts, and bench press. For cardiovascular exercise: 3 to 4 sessions of an elliptical trainer, cycling or running each week.
Each session should last 20-30 minutes with your heart rate between 65-85% of maximum (check here www.fitfirstclass.com/fitness-blog Do Your Cardio Better).Being time-poor when travelling for work or super busy is no excuse for not taking care of your single most precious money-making tool. With only 40 minutes of high-intensity interval training, weights/cardio combo with your heart rate between 65-85% of maximum, 3 to 4 times per week you will still see effective increases in cognitive function and office performance.
So to recap, your time is now. Exercising before getting to the office will spike brain activity, prepare you for mental stresses of the day and improve reaction to complex situations. While exercising after work will increase information retention, help organise new ideas and thoughts, plus improve recollection of new information from throughout the working day. So, what are you waiting for?
Hayden Thin is a specialised health and fitness consultant and master trainer. For the past 17-years he has worked with a range of clients, from CEOs and CEO mentors, to founding directors and TV personalities. He is also the founder of Fit First Class, a boutique fitness training and education practice based in Abu Dhabi. For more information, visit fitfirstclass.com