Exercise is right for aging, memory, and brain mass problems?
Depending on a person’s fitness level and interests at various times of the year, the type of exercise he or she engages in may also fluctuate. Low-impact exercises such as walking, yoga, and cycling should be used to increase your fitness at first to prevent injury. After some time has passed, you can gradually lengthen the duration of your sessions (Snigdha et al., 2014).
As recommended by the EIT Food Institute, children and adolescents should engage in at least 60 minutes of moderate-to-intense physical activity each day, with most of the time spent outdoors doing aerobics activities. Strength-training activities should be performed three times a week to keep their muscles and bones in good condition and to strengthen them.
According to the American Heart Association’s recommendations, adults, and seniors over the age of sixty-five should engage in 150–three hundred minutes of moderate aerobic activity or 75–150 minutes of intense aerobic activity every week. Also, if they want to gain muscle mass, they should do physical activity at least twice a week.
You must participate in a variety of physical activities to maintain a healthy lifestyle. According to its website, walking, running, swimming, and cycling are the four main types of exercise that the University of Harvard recommends for everyone, regardless of fitness ability (Nyberg & Pudas, 2019).
Aerobic exercises are those that cause your heart to beat faster and you’re breathing to become more rapid. In addition to being excellent for your heart, lungs, and blood vessels, running, swimming, and Zumba are some examples of physical activities. In addition to these sports, other activities such as football or tennis could be incorporated.
Using dumbbells or one’s own body weight to create muscle and strength is one of the most significant aspects of muscle and strength development. reduces body fat while maintaining muscular mass and strengthening bones. All these factors contribute to your overall strength and wellness. Lifting weights is an excellent example of what this type of activity entails.
When you stretch or flex certain muscles to make them more flexible, this is what is referred to as. Increased range of motion can aid in the prevention of accidents, the improvement of posture, and the alleviation of stress due to increased mobility. There are many ways to stretch, but ballet and gymnastics are two sports that frequently demand extensive stretching.
You will be evaluated on your ability to maintain your balance and center of gravity while rotating in a circle. Improving your overall balance can have a positive impact on your posture, coordination, and joint stability, to name a few benefits.
It becomes even more critical to maintain your balance as you grow older and are more prone to falling. Both gymnastics and surfing require a keen sense of balance. You can improve your balance in several ways, but not all of them will work for everyone (A. P. Sharples et al., 2016).
The connection between exercise for aging, memory, and brain mass problems and mental health
The link between physical activity and mental health is well-known, but in this part, we’ll go into greater detail on the relationship. For example, we’ll look at why exercise makes you feel good and how mental training can benefit athletes in a variety of scenarios, including competition.
- First, we’ll look at some statistics from Deakin University that illustrate the relationship between physical and mental health:
- Heart disease, diabetes, and some types of cancer are much more likely to happen to people with serious mental illnesses.
- People who are depressed are more prone to suffering from obesity, diabetes, heart disease, and other cardiometabolic illnesses than the general population. If you suffer from one of these conditions, you are more likely to be depressed.
- People with gastrointestinal diseases are more likely to have bad mental symptoms like depression and anxiety.
- People who are sad frequently experience stomach problems such as diarrhea, constipation, and a feeling of being overstuffed (Chapman et al., 2013).
Why does exercise make you feel good?
Following the findings of the study, having a well-oxygenated brain can aid in the reduction of negative emotions such as worry and despair. Also, most people know that physical activity increases your heart rate, which lets more oxygen get to your brain.
Aside from that, 30 minutes of moderate physical activity increases the quantity of endorphins in your body, which causes you to feel better overall after 30 minutes of exercise. In this case, endorphins are at fault, as they aid in making you feel better when you are stressed or experiencing physical discomfort. Surprisingly, it has been shown that being physically active all the time can change the way the brain is built.
Physical activity, according to scientists, increases the number of neurons in the hippocampus, a part of the brain that is associated with learning and memory. When it comes to directing your feelings and emotions, the hippocampus serves as a key component of your brain’s organization. In the journal Frontiers in Neuroscience, the researchers reported their findings, which may be seen on the publication’s website. Because of this, research has discovered that physical activity may be good for your mental health and well-being overall (West et al., 2008).
How mental exercises can help athletes
Many studies have demonstrated that exercise is useful for boosting mental health. However, receiving sufficient mental skills training prior to beginning your workout may also be beneficial for increasing the efficiency with which you exercise, according to the researchers. Whenever you are travelling from any point in the world, there are two different paths that you can take to arrive at your destination. We’ll be discussing some of the most essential ways mental exercises can support athletes in attaining their goals this week at the Practical Applications of Mental Practice in Sport and Fitness open session, which will be held at Manchester Metropolitan University.
- By increasing your concentration level, you can improve your capacity to concentrate your thoughts and pay close attention to even the smallest of things in your environment. Before a competition, athletes who mentally practice their reactions to mistakes and problems on the field or in the locker room may have a better chance of maintaining their attention when making mistakes or encountering problems on the field or in the locker room.
- Conserve your ability to regulate your emotional responses as well as your ability to remain in command of your emotions. According to the American College of Sports Medicine, individuals who participate in sports or exercise should visualize themselves in stressful situations prior to competing or participating in an exercise session to be more prepared for such occurrences in the future. Deep breathing exercises and remaining calm are only a couple of examples of the several types of practices that are available to people.
- Develop an understanding of the situation by conducting research and putting together a plan of action. Prior to putting tactics into action, it is possible to mentally practice them, which is a fantastic method for improving performance and increasing efficiency. Athletes, for example, can think of a lot of strategies and situations to find problems or answers to problems that might come up.
- When pain and injury arise on the job, it is critical to understand how to deal with them in a healthy and productive manner. The ability to mentally practice the sport or activity that they are unable to participate in when injured allows athletes to continue their training when they are unable to participate in their typical training sessions. During the time that they are unable to participate in their typical training sessions, this will allow them to keep their abilities fresh. As a result, they will be in a better position to maintain their competitive advantage. It is still possible to benefit from mental practice in the formation of brain networks, which is a positive and beneficial aspect of the overall development process, even after years of effort (Kennard et al., 2022).
How are nutrition and health linked to aging, memory, and brain mass problems?
The association between physical activity and overall well-being has long been established, but the role that diet plays in this relationship has been less thoroughly explored. Recent studies have shown that the food we eat may have a big effect on our health and well-being.
Open Step from Deakin University demonstrates how the stomach operates as the engine that propels our immune system, as well as the relationship between food and mental health, which is discussed in depth throughout the movie. If you’re worried, it’s likely that certain impulses will travel to your stomach rather than your brain because of your anxiety. Both physical and mental health are affected when we have an upset stomach. Having an upset stomach can have an impact on our general mental health and well-being, just as having an upset stomach can have an impact on our physical health. Our diet must be carefully considered to ensure that our health and well-being are maintained over the long term.
In times of depression, we often reach for sugary foods, which provide us with a rapid burst of energy and ease our symptoms. On the contrary, we will experience a loss of vitality, which may result in a relapse into depression for us. A complex carbohydrate breakfast, such as wholegrain bread, starchy vegetables, and beans, can provide a continuous energy boost that lasts for several hours without having a negative impact on your mood or energy levels, according to recent research. When you combine physical activity with a nutritious diet that is low in sugar and sodium, you will feel more energized and alert (A. Sharples et al., 2021).
Impacts of exercise on aging, memory, and brain mass problems are evident, provided by several research studies out there. However, a common individual can understand the positivity and energy, exercise brings in our lives, from a very lower aspect to a higher aspect of life. Being physically active and doing regular exercise helps even a patient with brain mass problems to survive or even live prolonged.
Exercise supplies oxygen and many nutrients to the human body’s tissues and helps the cardiovascular system to work with more efficiency. If an individual can improve his heart and lungs’ health, he can store more energy in his body to tackle all the daily tasks of his life. Exercise reduces stress and depression which improves mental and physical health along with bringing an improvement in the functionality of the brain including memory.
Moreover, different health provider officers around the world suggest several types of physical activities and exercises according to the requirements of a certain body. For example, patients of brain tumors or paralyzes, or other mental or physical illnesses require diverse types of therapies including a set of different exercises, so a patient, while going to select a specific exercise should consult his doctor first (Bullock et al., 2018).
Bullock, A. M., Mizzi, A. L., Kovacevic, A., & Heisz, J. J. (2018). The association of aging and aerobic fitness with memory. Frontiers in Aging Neuroscience, 10(MAR).
Chapman, S. B., Aslan, S., Spence, J. S., DeFina, L. F., Keebler, M. W., Didehbani, N., & Lu, H. (2013). Shorter term aerobic exercise improves brain, cognition, and cardiovascular fitness in aging. Frontiers in Aging Neuroscience, 5(NOV).
Kennard, J., Research, D. W.-P.-A., & 2011, undefined. (n.d.). Aging and exercise effects on motor learning and spatial memory. Pagepress.Org. Retrieved May 8, 2022.
Nyberg, L., & Pudas, S. (2019). Successful Memory Aging. Annual Review of Psychology, 70, 219–243.
Sharples, A. P., Stewart, C. E., & Seaborne, R. A. (2016). Does skeletal muscle have an ‘epi’-memory? The role of epigenetics in nutritional programming, metabolic disease, aging and exercise. Aging Cell, 15(4), 603–616.
Sharples, A., Stewart, C., cell, R. S.-A., & 2016, undefined. (n.d.). Does skeletal muscle have an ’epi’‐memory? The role of epigenetics in nutritional programming, metabolic disease, aging and exercise. Wiley Online Library. Retrieved May 8, 2022, from
Snigdha, S., de Rivera, C., Milgram, N. W., & Cotman, C. W. (2014). Exercise enhances memory consolidation in the aging brain. Frontiers in Aging Neuroscience, 6(FEB).
West, R., Aging, D. B.-, Neuropsychology, undefined, & 2008, undefined. (2008). Self-efficacy and memory aging: The impact of a memory intervention based on self-efficacy. Taylor & Francis, 15(3), 302–329.