BRAIN HEALTH AND AEROBIC EXERCISE
Aerobic exercise significantly boosts brain health by increasing blood flow, promoting new brain cell growth, and improving cognitive functions like memory, focus, and problem-solving, even making brains appear biologically younger. Activities like brisk walking, swimming, and cycling enhance executive function and can help reduce the risk of cognitive decline and dementia, with combined aerobic and strength training offering even greater benefits, especially for older adults.
How Aerobic Exercise Helps Your Brain:
Increases Blood Flow: Gets more oxygen and energy to your brain, improving function.
Boosts Brain Structure: Promotes the growth of new brain cells (neurogenesis) and connections (synaptogenesis).
Enhances Cognition: Improves memory, attention, processing speed, planning, and multitasking.
Protects Against Decline: Reduces the risk of dementia and can offset age-related brain changes.
Releases Beneficial Molecules: Triggers the release of substances like BDNF (Brain-Derived Neurotrophic Factor) and extraines that support neuron repair and growth.
Research On Connections
MRI scans show exercise can make the brain look younger. Source: Science Daily
Engaging in 140 minutes or more of weekly exercise can lower the risk of developing dementia by 69%. Source: John Hopkins University
BIOLOGICAL AGING AND EXERCISE
Regular exercise can slow down biological aging by improving cellular and systemic health, potentially extending lifespan and reducing the risk of age-related diseases and disabilities.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. Regular physical activity can keep the muscles around joints strong, decrease bone loss and can help control joint swelling and pain. According to a study from Brigham Young University of 6,000 adults, higher levels of physical activity equate to a nine-year biological aging advantage.
Research On Connections
“Regular aerobic exercise has a positive effect on decreasing most of the reported inflammatory markers” Source: National Library Of Medicine
“Regular physical activity can keep the muscles around joints strong, decrease bone loss and can help control joint swelling and pain” Source: John Hopkins Arthritis Center
“Physical activity also has important mental health beneifts including reduced feelings of depression and stress, mood enhancement and emotional well-being, increased energy levels and improved sleep” Source: National Institute On Aging
“Regular exercise can help your skin to look younger for longer. It helps improve your circulation, pumping more blood and oxygen to your skin cells to keep them healthy and resilient” Source: Healthspan.uk
Brisk walking may slow biological ageing process, study shows. This research uses genetic data to provide stronger evidence for a causal link between faster walking pace and longer telomere length Source: University Of Leicester
According to the American Medical Association, a study of 116,000 adults who worked out two to four times more than the vigorous physical activity recommendations—about 150 to 299 minutes per week—were found to have 21% to 23% lower all-cause mortality Source: American Medical Association
RECOMMENDED HEALTHY AGING PROTOCOL
“I Get 30+ Minutes Aerobic Exercise”: Answer = 5-7 Days A Week