Did you know that walking is not only good for weight loss and overall health, but also brain health?
Studies have shown that moderately paced walks stimulate the release of a protein called brain derived neurotrophic factor (BDNF). BDNF has been described as “Miracle Grow for the brain” as it helps stimulate and support the growth of cell-to-cell connections in the brain as well as the generation of new brain cells. This increase in neuroplasticity and neurogenesis supports whole brain health and resilience.
Having elevated levels of BDNF has been associated with decreased dementia/cognitive decline risk, enhanced learning and memory formation, increased brain volume and improved depression symptoms.
Exercise Battles Cognitive Impairment
Exercise such as walking has been well studied in connection with improved cardiovascular health, weight loss, bone density and muscle retention. Brain health is an additional area where exercise has shown it can create positive impacts unmatched by other interventions. An analysis of 42 different published scientific studies identified exercise as the most effective intervention for improving global cognitive and executive function in patients with mild cognitive impairment. Notably, moderate-intensity exercise performed at least three times weekly appears beneficial, with evidence suggesting shorter sessions and higher frequencies may also optimize cognitive outcomes.
BDNF naturally declines as we age, however, exercise has been shown to increase BDNF at all age levels. A study showed that 12 months of moderate intensity aerobic exercise led to an increase in serum BDNF and an improvement in task performance that varied with age, with the oldest individuals showing the greatest benefits. These results highlight that age-related decreases in serum BDNF may be successfully mitigated by participation in exercise like walking and that this might be a critical mechanism by which exercise improves executive function and overall brain health in late adulthood. It is never too late to get started when it comes to using exercise as a tool to improve cognitive function!
Visit this previous blog to learn more about walking and some simple ways to increase your daily steps—your brain and body will thank you.
