Boost your brain health with five exercises
What's the story
Brain-derived neurotrophic factor (BDNF) is essential for brain health, impacting memory, learning, and overall cognitive function.
Recent research has revealed that specific physical activities can dramatically increase BNF levels, providing a powerful and accessible tool for enhancing brain health.
This article delves into the top five exercises proven to stimulate BDNF production.
Aerobics
Aerobic exercises for brain power
Aerobic exercises, such as running, swimming, and cycling, can dramatically boost your BDNF levels.
By doing moderate aerobic exercise for at least 150 minutes a week, you can significantly improve your cognitive functions and stabilize your mood.
This increase in BDNF production is vital for your brain health as it enhances your memory and learning abilities.
Strength
Strength training for cognitive health
Lifting weights twice a week can significantly increase your BDNF levels, benefiting both your muscles and your mind.
Strength training, such as weight lifting, stimulates neural growth and the release of growth factors like BDNF.
These factors play a vital role in neuroplasticity and cognitive performance enhancement. Hence, strength training is a crucial element for preserving brain function.
Yoga
Yoga and mindfulness practices
Yoga and mindfulness practices do not only improve flexibility and reduce stress, they also play a crucial role in boosting BDNF levels.
Regular practice of yoga has shown to increase serum BDNF levels, which in turn helps improve memory functions and emotional well-being.
This increase in BDNF improves stress resilience, and significantly contributes to enhanced memory function and emotional regulation.
HIIT
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a form of exercise that alternates between intense bursts of activity and periods of rest or less-intense activity.
Research indicates that HIIT may substantially boost BDNF levels, outperforming traditional steady-state cardio exercises.
Adding a couple of HIIT sessions to your weekly routine can provide a time-efficient way to enhance both physical fitness and brain health.
Dance
Dancing your way to better brain health
Dancing is not just fun, it's a secret weapon for boosting your brain health by pumping up your BDNF levels!
The magic of dancing lies in its blend of physical exertion, coordination, rhythm, and social interaction. This powerful combo lights up neural pathways in your brain, specifically those involved in balance, memory, and spatial awareness.