It has been believed for decades that the mature brain was incapable of growing new neurons; it was understood that as we reached adulthood, we began to lose neurons rather than gain them. However, it has been extensively researched and proved that exercise in particular can create new neurons, helping to defend against conditions such as Alzheimer’s and Parkinson’s disease.
Physical activity improves the function of many systems in the body, but the effects are usually about athletic performance, but what sort of challenge improves brain function?
Researchers at Salk Institute showed in the 1990’s that running increased the hippocampal neurons in mice. It increases BDNF (a protein called ‘brain-derived neurotrophic factor’) that is produced throughout the body and brain, it promotes nascent neurons. BDNF lead to an increase in size of the hippocampus thus improving memory in adults.
Research has also proven benefits of exercise in the prefrontal cortex which is responsible for planning, decision making and multi-tasking. When explaining what type of exercise benefits us the most cognitively, researchers cite examples of humans in our hunter gatherer stage when out foraging. This type of task involves spatial navigation which relies on the hippocampus - as does scanning landscapes using visual and auditory systems, this activity is usually done in groups meaning conversations need to be multitasked as well. This is all fast paced and requires information processing at high speeds.
So, in short people who already exercise regularly may want to rethink their choice of exercise classes to take full advantage of our evolved systems to sustain brain performance. We often choose to go to gyms using stationary exercise machines, these machines remove some of the cognitive demands that are good for our brain health.
Researchers are proving exercise that involves cognitive challenges requiring decision making are best for us all-round. An example would be cross country running, of course any aerobic exercise for at least 150 minutes a week is always going to benefit you.
With this in mind in the new year, I have set myself a skipping challenge.
Why skipping?
- Because it is fun and from childhood, meaning I will stick at it longer.
- It is very physically demanding, meaning I will become fitter over time.
- MOST IMPORTANTLY there are 16 different variations of skipping requiring me to be cognitively switched on and mentally fast paced in movement and decisions.
- Because I want to be able to skip like a boxer.
If you would like to join the skipping challenge, I will post it on Talking to Teenagers
Here is a short video of the 16 variations of skipping https://www.youtube.com/watch?v=PUCQ2pvnyW4
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