Although everyone knows that exercise can improve your health, research indicates that it can improve your memory as well. The exact mechanisms of this process are unknown; what is known is that moderate intensity exercise can improve cognitive function. This not only has positive implications for the elderly, but anyone at risk for cognitive impairment. Consult your physician before beginning any diet or exercise program.
How it Works
Although the exact mechanisms by which exercise improves your cognitive function and memory are unclear, its effect on regulating the hippocampus leads to improved mood and relief of symptoms of depression. The hippocampus affects short-term memory, long-term memory and spatial navigation. This area of your brain is often the first one to suffer damage from Alzheimer's disease or medial temporal lobe epilepsy. A form of neural plasticity -- or your brain's ability to change -- known as long-term potentiation is the primary method by which memories are stored and resides in the hippocampus.
Healthy Brain Cells
An analysis of 11 studies published in the "Cochrane Database of Systematic Reviews" showed that regular aerobic exercise improved cognitive function in the elderly. There is speculation that this may be a secondary to a decrease in general inflammation and improved blood flow to the brain. Aerobic exercise is also capable of stimulating the production of human growth hormone, which helps fight illness and even combat the aging process.
Growth Hormone
Growth hormone is a hormone secreted by the anterior pituitary gland in your brain. This gland is regulated by the hypothalamus and secretes hormones that affect your muscles, connective tissue, bones, adrenal glands and liver, among others. One of the benefits of growth hormone is that higher levels allow you to burn fat at a greater rate. Unfortunately, growth hormone is one of the many hormones whose production decreases as you age. Exercise increases the production of growth hormone, but this is dependent on the intensity of exercise. Growth hormone therapy has shown to improve cognitive function, including memory, in those who are clinically deficient in this hormone.
Exercise
Although it has been shown that aerobic exercise will help, the question remains -- how much and what kind? There is no precise formula, so simply start light and work your way up to greater volume and intensity. You do not need to set a marathon record, just consistently work to improve. To get the most out of your exercise, add in resistance training which will help strengthen your bones and, if done intensely, will increase the production of other hormones that decline as you age.
References
- "British Medical Journal"; ABC of Sports Medicine: Benefits of Exercise in Health and Disease; P.H. Fentem; May 1994
- "Trends in Neurosciences": Exercise Builds Brain Health: Key Roles of Growth Factor Cascades and Inflammation; C.W. Cotman, et al.; September 2007
- "Cochrane Database of Systematic Reviews"; Physical Activity and Enhanced Fitness to Improve Cognitive Function in Older People Without Known Cognitive Impairment; M. Angevaren, et al.; April 2008
- "Growth Hormone & IGF Research"; Effect of High- and Low-intensity Exercise and Metabolic Acidosis on Levels of GH, LGF-I, LGFBP-3 and Cortisol; P. Wahl, et al.; October 2010
- "Psychoneuroendocrinology"; Cognitive Changes During Growth Hormone Replacement in Adult Men; J.B. Deijen, et al.; January 1998
- "Fiziol Cheloveka"; Acute Testosterone and Cortisol Responses to High Power Resistance Exercise; Andrew Fry & Charles Lohnes; July-Aug. 2010
