The benefits of exercise for health and well-being have been written for a long time. In the June 2022 issue of Consumer Reports, one of the main features was titled “Boost Your Brain Power.” The article focused on people 55 years and older and habits to follow to prevent dementia and keep mentally sharp. A list of 16 different tips to follow to keep up your brainpower included what foods are beneficial and daily practices as you go about your day that are recommended. The obvious habits of not smoking, indulging in too much alcohol, getting enough sleep and watching the numbers on blood pressure and blood sugar are very common mentions. The good foods included salads, berries, seafood and indulging in two or three cups of coffee. For this article on running and fitness, the item that got my attention was “get enough physical activity.”
The benefits of exercise for brain power included boosting the blood flow to the brain and increasing the size of the hippocampus, the part of the brain that is involved in verbal memory and learning. The amount of exercise recommended by The Centers for Disease Control and Prevention was that adults get 150 minutes weekly of moderately intense exercise. An example given was getting about 30 minutes five times a week of brisk walking. Some researchers recommend getting 30 minutes each day. Research suggests that exercise sessions of 45 to 60 minutes offer the biggest brain benefits.
One study showed that individuals over 55 years of age that were inactive had improvements in thinking after six months of walking three times a week. That was good news for those individuals approaching senior citizen status in that walking only three times a week resulted in better thinking ability. Three times a week is below the recommendation of five times a week, or daily walking for 45 to 60 minutes, and was still able to show improvement.
