We all know that just like our bodies, our brains need exercise too. And when it comes to cognitive decline, aerobic exercise, also known as cardio has been considered the ‘gold standard’ to keep it at bay. However, it turns out that it might not be the case. Aerobic exercise, while excellent otherwise, might lag behind when it comes to cognitive sharpness. So, which exercise is the magic pill, really? Turns out, it is resistance training. A growing body of research is highlighting resistance training, whether through weight‑lifting or other strength‑building routines, as a boost for brain health and memory. Austin Perlmutter, MD, and longevity expert reveals more…Fresh evidenceFor decades, the go‑to brain‑health tip has been cardio-walking, running, cycling-because those moves boost heart function, and increase blood flow to the brain. Lately though, research is shedding light on another kind of exercise: resistance training, whether it means lifting dumbbells, or pulling on bands, seems to have a stronger effect on memory and cognition, especially in older adults and people showing early signs of cognitive decline. Recognising this shift, gives us a chance to keep our brains protected, as we get older.
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How resistance training helpsMultiple investigations have shown that resistance training enhances memory, attention and decision‑making abilities effectively, more than, or at least on par with, regular exercise. In a landmark randomised controlled trial, older women who performed one or two sessions of resistance training per week, exhibited notable improvements in selective attention and conflict resolution, core components of executive cognition. A separate study of adults with cognitive impairment revealed that resistance training helped preserve brain volume in memory‑critical regions such as the hippocampus, thereby slowing the pace of cognitive decline. These effects are important, because cognitive impairment currently responds poorly to medical treatment.
Why hitting the weights could be your brain’s best friendWeight‑lifting kicks off the release of chemicals such, as neurotrophic factor (BDNF) and insulin‑like growth factor‑1 (IGF‑1), both of which nurture the growth and repair of neurons. At the same time, it tampers down inflammation, and helps sweep away the toxic protein clumps linked to Alzheimer’s. By building muscle resistance workouts, it also increases blood flow to the brain, which in turn protects brain tissue and prevents the shrinkage of memory‑related regions. In short strengthening muscles, seems to broadcast the right signals to the brain, making resistance training a form of brain protection.
Even helpful in those already diagnosedResistance training isn’t just a preventive measure; it can actually sharpen memory even in individuals already showing signs of cognitive decline. In studies of older adults with cognitive impairment, just a few months of resistance work has been linked to noticeable gains in both memory, and verbal fluency. The exercise appears to shield brain regions from degeneration, offering a drug‑free way to slow dementia’s progression. For patients and the people who care for them, this represents an uplifting discovery.Mixing up with cardioEven though resistance training is finally getting its due, pairing it with cardio work appears to be the ideal brain‑boosting combo. A handful of studies have reported that people who mix weight‑lifting with cardio, experience improved memory and clearer thinking, than those who stick to cardio alone. Cardio revs up the heart and lungs, while strength work builds muscle, and nudges the brain’s repair systems. So a balanced routine that blends both seems the perfect bet for keeping the brain in shape as we grow older.How to start strength trainingStarting a resistance‑training routine can be straightforward and safe, for most adults. Some simple exercises can be done at home, using body weights, a set of resistance bands or a few light dumbbells. Focus on the core muscle groups-legs, arms, back and core. Try to fit in two moderate‑intensity resistance sessions each week, gradually increasing the weight or resistance, as strength improves. If you have underlying health conditions, it’s wise to consult a trainer or healthcare professional before beginning. Remember, consistency is essential for gaining all the benefits.