The Brain Health Benefits of Exercise 

Joseph C. Maroon, MD, FACS.

World Renowned Neurosurgeon and Triathlete

 

Regular physical exercise is good for us, no matter what our age. This is especially true as we age. Exercise supports a healthy heart and blood pressure, healthy immune system and improved blood sugar levels. Recent research shows that regular physical exercise can also improve brain function and reduce memory problems associated with aging.  

The process of aging is often described as the accumulation of the results of choices made throughout our lives – for good or bad.  As a neurosurgeon and neuroscientist I have seen first hand the detrimental effects of poor life choices, such as lack of exercise and poor nutritional choices on the health of a human brain and spine.  The proper choices that improve our health and prevent disease are not always easy to make.  So what are the proper exercise choices that can be made at any age and what occurs to the brain when exercising that can have such profound health improving effects?  

Healthy Brains and Bodies

We know that through weight training exercises our muscles become conditioned and toned and our strength improves over time as a result.  Recent research now shows that physical exercise also has a major strengthening impact on the structure of the brain. Both animal and human cell studies have shown that exercise causes new nerve cells to grow, called neurogenesis. Thus the old tale that you can’t grow new brain cells is not true and in fact we have the potential to have improved brain function as we age. 

So how does this occur? Our bodies can sense stress, whether physical, mental or both.  During the stress of exercise genes within our cells can be signaled to produce a certain protein called brain-derived neurotrophic factor or BDNF.

BDNF acts on certain neurons (brain cells) and acts to support the survival of existing neurons and encourage the growth and differentiation of new neurons.  This is especially important since as we age there is negative stress, from chemicals in our diet and environment and additional free radical production, which can cause neuronal death and disease.  The condition called Parkinson’s disease is associated with reduction of the neurons that produce the neurotransmitter – dopamine – and studies now show that exercise can protect these dopamine producing cells and reduce the incidence of this disease.   BDNF also has the capacity to increase the number of neuron connections or synapses which can potentially improve memory and learning.   

How much exercise should I do?

The general results of most studies to date indicate that those who are more active are less likely to experience cognitive decline. BDNF in humans was also showed to increase with the intensity of the exercise.  Certainly, there are many considerations in how much exercise a person can do.  Avoiding injury to muscles, ligaments and tendons is critical and as with any exercise program should be reviewed with your healthcare provider if you have an underlying medical condition or over 50 years of age. In a study in 2001 evaluating exercise in women in the San Francisco Bay area 65 years and old, researchers found that for each mile walked per day, there was 13% lower odds of development or progression of mental decline. And for every 1,700 calories spent actively exercising there was a 14% decline. Walking speed was not a significant factor: 

Studies do indicate that the key to protection afforded by exercise only occurs with regular exercise.  Higher levels of exercise, at least 3 times or more per week had a higher benefit and at intensities greater than walking had the greatest benefits. For ideal brain and body improvements at any age many researchers recommend adults should walk at least 10,000 steps each day (as measured by stride on a pedometer) or approximately 5 miles. 

This is not an easy prescription to follow but it is clear that exercise can help the brain and body function better and longer through the prevention of disease.  I would encourage you to “Just do it” as the famous sport shoe company has also told us.  Do on those shoes and go for a walk – today! 

Disclaimer

Reference:

Acheson A, Conover JC, Fandl JP, DeChiara TM, Russell M, Thadani A, Squinto SP, Yancopoulos GD, Lindsay RM (March 1995). “A BDNF autocrine loop in adult sensory neurons prevents cell death”. Nature 374 (6521): 450–3.

Colcombe SJ, Erickson KI, Scalf PE, et al. Aerobic exercise training increases brain volume in aging humans. Gerontol A Biol Sci Med Sci 2006;61(11):1166-1170.

Healy B. We’re born to walk. US News & World Report June 26, 2006:70.

Ferris LT, Williams JS, Shen CL. The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognition function. Med Sci Sports Exerc 2007;39(4):728-734.

Yaffe K, Barnes D, Nevit M, et al. A prospective study of physical activity and cognitive decline in elderly women. Arch Intern Med 2001;161:1703-1708.

Laurin D et al. 2001 Physical activity and risk of cognitive impairment and dementia in elderly persons. Arch Neurol 58;498-504.

Maroon, JC, The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a longer and Healthier Life, Sinon and Schuster 2009.

Biography

Joseph Maroon, MD, FACS

Heindl Scholar in Neuroscience

Clinical Professor of Neurosurgery

University of Pittsburgh Medical Center

Team Neurosurgeon Steelers

Senior Vice President of American Association of Anti-Aging Medicine

Medical Director of WWE

Personal Statements 

“As a practicing physician and neurosurgeon, I have continually been called upon to “fix the car after it is broken. But what if we could keep things running smoothly for years to come?” 

“I believe with better lifestyle choices, including proper exercise, avoidance of environmental pollutants, better nutrition, and improved stress management we can significantly improve the quality and potentially the length of life.  I practice this philosophy in my medical practice and my own life.  My role is to help people to make educated choices that can allow them to be proactive for better health.” 

Short Bio 

Joseph Maroon, MD, FACS, is a board-certified neurosurgeon, a professor at the University of Pittsburgh Medical Center, and team physician of the Pittsburgh Steelers. Honored as one of America’s Best Neurosurgeons for 12 consecutive years, he has published over 250 scientific papers, 4 books, and 40 book chapters. His other research has focused on the prevention and treatment of injuries and disease. 

In his most recent book, The Longevity Factor:  How Resveratrol and Red Wine can Activate Genes for a Longer and Healthier Life, Dr. Maroon describes the new science of genetic activation and how food choices, supplements and lifestyle choices can activate human genes for both health and disease prevention. He also has authored Fish Oil: The Natural Anti-inflammatory which discusses the wide range of conditions that omega-3 fish oil is therapeutic for. 

As a world famous neurosurgeon he has been honored by various national and international neurological societies for his contributions to neurosurgery. Despite his busy professional schedule, he is a devoted athlete, completing 50 Olympic distance triathlons and 6 Ironman distance races with the last in Hawaii in 2008.  He was inducted in Lou Holtz and Western Pennsylvania Sportsman Hall of Fame for his athletics and sports medicine contributions.

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