Not all forms of exercise benefit the brain in the same way

Exercise seems to improve almost everything from physical health to emotional and mental well-being. Today, I would like to look at how different exercises improve brain function.

Different kinds of exercises affect the brain differently

This study investigated how exercise affected memory in 52 students between the ages of 11 and 12. The test was to memorize 20 words and recite them back immediately - and then after a delayed amount of time. This was done in 3 sessions: One after playing team games, one after doing cardiovascular (circuit training) exercises and one after no physical activity at all. Immediate memory was highest when followed by team-game forms of exercise, and delayed memory was higher in both forms of exercise. The results showed that exercise rapidly improved memory, but also that different forms of exercise will affect memory in different ways. Team sports, which stimulated the brain along with the body, had a greater effect on short-term memory.

This highlights the importance of the fact that exercise should be performed according to individual goals. In other words, 'why exercise' should determine 'what exercise'.

Personality determines what kind of exercise is the most enjoyable

Personality will determine what kind of exercise you enjoy the most. My personal, most enjoyable form of exercise is long distance running or walking - most probably due to my inherently relaxed nature. If you are currently looking for the form of exercise that will give you the most benefit, try thinking about what you want your mind to get out of the activity. Do you want your exercise routine to spice up a boring routine or provide a mentally relaxing escape? You could also balance out what you currently don't like about your mental environment. For example, steady-state cardio can provide for a time of mental peace and relaxation if you constantly feel rushed from one task to another, while bodybuilding can give you something to work towards of you feel like you need more goals to motivate you. A social form of exercise is great for people who need a little push to get started, get bored easily or who are more competitive in nature.

Aerobic exercise may increase memory and learning more than resistance training

This study tested the effects of different forms of exercise on verbal memory and learning. 86 women between the ages of 70 and 80 with probable MCI (mild cognitive impairment) were designated to 3 different styles of training: Aerobic training, resistance training and balance/toning training. The training programs lasted for 6 months. Their brains were scanned (using MRI scans) and their verbal memory and learning skills were tested using Rey's Auditory Verbal Learning Test. They concluded that aerobic training increased the size of the hippocampus (the part of the brain responsible for learning and memory) more than the other forms of exercise in their test subjects.

Why does cardio-vascular exercise improve brain learning and memory more than other forms of exercise?

More research is needed to determine why aerobic exercise, or cardio, is better at boosting memory and learning. There are, however, a few theories. These are the two most common ones.

Oxygen

Aerobic exercise trains the body to process and use oxygen more efficiently. VO2 Max is the measurement of how much oxygen your body can use. The greater your VO2 Max, the more oxygen your body can draw from every breath and the more of it can be used to create energy. Cardio-vascular exercise increases VO2 max because this form of exercise uses oxygen as its primary fuel source. Increased oxygen availability may increase mental well-being and performance.

Blood circulation

Blood circulation is extremely important for both mental and overall health. Your body depends on blood to eliminate toxins and by-products and transport nutrients throughout its entire system. The brain is no different - oxygen (and carbon dioxide), water, hormones and other chemicals are constantly being needed and be transported to and from the brain. Exercise that requires more blood circulation will, therefore, stimulate greater ability for it to serve the rest of the body.

All forms of exercise will benefit the brain in one way or another. For example, check out how body building improves cognitive performance. It is better to do a form of exercise that you enjoy, compared to none at all. If you are exercising for the mental health benefits, choosing a form which you enjoy and which benefits your brain the most can yield greater benefits than one that doesn't meet these two important criteria. Stay Strong!

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