He exercise has been widely recognized for its physical benefits, but what many don’t know is that it also has a significant impact on the brain health. According to the neurologist Marc Milsteinthe benefits of exercise are not limited to strengthening muscles or improve endurance, but they also play a crucial role in cognitive function, memory and the prevention of neurological diseases. The most interesting thing is that Even small changes to your exercise routine can have big impacts on brain healthwhich offers hope for those who find it difficult to fit an exercise regimen into their daily lives.
Marc Milstein points out that light aerobic exercise, such as walking, not only increases blood flow to the brain, but also acts as a protection against cognitive decline. These simple physical activities have the ability to reduce inflammation, stress, and balance hormones related to mental well-being. For those who think they need intensive exercise sessions, Milstein reassures by explaining that Something as simple as walking for 30 minutes a day can increase the thickness of the cerebral cortex and stimulate hormones essential for mental health, such as dopamine, serotonin and norepinephrine.
The best exercise for brain health according to a neurologist
These discoveries open a new perspective on the importance of exercise in daily lifenot only to maintain a healthy body, but also to preserve mental abilities. Recent studies (such as this from the University of Illinois) support this claim, revealing that even moderate walking can help reduce brain aging, improve memory and promote neuroplasticity, allowing the brain to better adapt to changes and new experiences.
The impact of exercise on memory
One of the most fascinating aspects of exercise on brain health, according to Milstein, is its influence on memory. He explains that our ancestors, who walked long distances in search of food, activated their memories to locate the best areas to hunt or gather. This suggests that walking is not only a physical activity, but a way to strengthen memory. Milstein cites studies that show how Walking 30 minutes a day can increase the production of a protein called BDNF (brain-derived neurotrophic factor), which is essential for improving learning and memory.
In addition, research published in the journal Nature have shown that physical exercise can significantly increase BDNF levels in older adults, improving their ability to retain information and prevent cognitive decline. This means that, in addition to being an effective way to keep the body in shape, walking can be a powerful stimulant to keep the mind sharp, especially in older age.
Additional benefits for the brain and emotions
Exercise not only improves memory, but can also influence key emotional aspects such as loneliness and social well-being. A study from Cedars-Sinai Medical Center found that group exercise, whether in person or online, decreases levels of social isolation, which is especially important for older people. The connection between physical activity and social interaction creates a virtuous cycle that contributes to both mental and physical health.
Loneliness, a growing problem in our society, has been shown to be as harmful to the brain as it is to the immune system. Milstein emphasizes that exercise can be an effective tool not only to combat isolation, but also to prevent diseases related to loneliness. This aspect is particularly relevant, since many people, especially those of advanced age, face this problem. Exercise, therefore, is presented as an accessible solution to improve both physical and emotional health.
The best time to exercise
An interesting point that the neurologist highlights Marc Milstein It is the relationship between the time of day when exercise is performed and its effects on brain health. A review of studies over 10 years, published in Translational Sports Medicine, revealed that exercising before an activity that requires memory or concentration can enhance the ability to learn and retain information.
This means that A short walk before facing a mentally demanding task, such as solving a crossword puzzle or preparing for an exam, can significantly improve cognitive performance. Additionally, light exercise increases activity in the brain’s prefrontal cortex, the area responsible for attention, concentration, and decision-making. In an era where we spend more time in front of screens, this simple habit can be a great way to optimize our cognitive abilities.
The power of aerobic exercise for the brain
While many people associate exercise with intensive and exhausting activities, Milstein emphasizes that you don’t have to go to extremes to get brain benefits. Moderate activities, such as walk or ride a bikeare enough to increase blood flow and stimulate the production of hormones essential for mental well-being. Even a brisk walk for 20 to 30 minutes a day can have a significant impact on long-term brain health.
In addition to improving memory and reducing stress, Regular exercise can help balance stress hormones and prevent chronic inflammation in the brain. The latter is a key factor in the development of neurodegenerative diseases such as Alzheimer’s and other forms of dementia. Therefore, making exercise a daily routine can be an effective preventative measure to maintain brain health over the years.
In summary, the discoveries from the neurologist Marc Milstein emphasize that exercise not only strengthens the body, but is also a powerful tool to preserve and improve brain health. Incorporating daily walks and maintaining an active lifestyle can significantly contribute to improving memory, reducing stress and social isolation, and protecting the brain from premature aging.