Many people know that "exercise is beneficial to the brain", but they don't know that just moving around casually can't prevent dementia. Choosing the right type, intensity, and method of exercise can make a world of difference.
If you want to stay mentally sharp, have a good memory, and quick reactions in old age, be sure to keep this "Guide to Brain-Protecting Exercises" that is both scientific and easy to adhere to.
Exercise is not just about "getting moving"
Many friends believe that taking a walk and stretching every day is good for the brain. This direction is correct, but it can be done more precisely.
The brain is like a delicate organ, and different exercise methods have distinct effects on its training.
Exercises beneficial to brain health can be divided into two major categories, and their effects are akin to providing different "maintenance" for the brain:
Category 1: Nutritional Exercise - "Fertilizing and Watering" the Brain
Representative: Aerobic exercises such as power walking, jogging, and swimming.
Principle of action: This type of exercise can strengthen the heart and lungs, promote blood circulation, and is like turning on the "nutrition switch" of the brain, delivering more oxygen and energy to the brain.
Key discovery: More importantly, it can stimulate the brain to secrete a substance called "brain-derived neurotrophic factor (BDNF)". You can think of it as "special fertilizer for brain cells", which specifically nourishes our "core hard drive" of memory, the hippocampus, and helps new brain cells grow.
Category 2: Challenging Sports - Building Bridges and Roads for the Brain
Representative: Sports that require learning and coordination, such as dance, tai chi, and ball games.
Principle of Action: This type of exercise is no longer just about "applying fertilizer", but rather like a "comprehensive brain exercise". It requires the brain to simultaneously process multiple types of information (such as music, movements, rhythm, and cooperation), thereby activating multiple brain regions and establishing new connections.
A metaphor: It's like building more "flyovers" and "expressways" for the brain's transportation network, making information transmission smoother and faster, and effectively combating the "traffic congestion" caused by ageing.
The brain-boosting secrets of two major "star sports"
1. Power walking (the cornerstone of nutritious exercise)
Walking is the foundation, but to maximize the effect, I suggest you try the "optimized version" of walking:
Upgrade to "Intermittent Power Walking": Studies have found that alternating between fast and slow walking stimulates the secretion of "brain-derived neurotrophic factor" (BDNF) more effectively than walking at a constant speed. You can try a cycle of "3 minutes of fast walking, followed by 1 minute of slow walking," for a total duration of 30 minutes.
- Incorporating "cognitive tasks" (power walking +1): This is the key to elevating power walking to a "brain-boosting exercise". Under the premise of ensuring environmental safety, you can:
While walking, perform simple calculations (such as subtracting 7 from 100 consecutively).
Recall and retell the main points of the news you just read.
Try taking an unfamiliar route and let your brain actively "navigate".
2. Dance (a paradigm of challenging sports)
Research from internationally authoritative medical journals has shown that regular dancing has an excellent effect on reducing the risk of dementia. In my opinion, it is an immersive brain training that involves the whole body and mind:
It is a multi-dimensional "cognitive gymnastics": you need to listen to music (auditory), remember movements (memory), coordinate your limbs (motor), and cooperate with your dance partner (social interaction and planning). This is almost a "full-area activation" of the brain.
Specifically cultivating "predictive ability": Dancing requires the brain to predict the next beat and movement in advance, which greatly exercises the brain's flexibility and reaction speed.
Unique advantages of square dancing: Square dancing is not only exercise, but also an active social activity. Pleasant social interactions can relieve stress and reduce loneliness, and these psychological benefits are equally crucial for brain health.
Suggestions for personalized "exercise prescription"
Basic combination (strong foundation)
Do "intermittent power walking" 3-4 times a week, for 30 minutes each time.
Join in square dancing or any other dance you enjoy 2-3 times a week.
Advanced combination (continuous challenge)
During power walking, regularly engage in cognitive training of "power walking +1".
Try learning a new type of dance, or join a dance team with more variations and choreography, so that your brain is constantly facing new challenges.
[Important reminder] Before starting any exercise program, especially for those with high blood pressure, heart disease, or joint problems, please be sure to consult your doctor to ensure safety is the top priority. The goal of exercise is to improve health, so don't put the cart before the horse.
Hainan Chengmei Hospital's Memory Clinic integrates professional resources from multiple fields to provide patients with comprehensive, precise, and personalized diagnosis and treatment services.
Expert Introduction
Dai Wenxin, Chief Physician
Executive Director of the Multidisciplinary Geriatrics Diagnosis and Treatment Center
Professor, doctoral candidate
Postdoctoral researcher, master's supervisor
Medical expertise:
I. Diagnosis and treatment of Alzheimer's disease and other geriatric diseases
II. Diagnosis and treatment of diseases across multiple disciplines, including respiratory system, cardiovascular system, nervous system, and geriatric diseases
III. Genetic diagnosis, chemotherapy, targeted therapy, immunotherapy, microenvironment analysis, and integrated precision treatment of tumors
IV. Genetic diagnosis and precision treatment of hypertension, hyperlipidemia, hyperuricemia, and hyperglycemia
V. New biomedical technologies such as stem cell and gene programming, as well as new technologies like insulin pumps and diabetes reversal
VI. High-intensity focused ultrasound (HIFU) therapy for benign and malignant tumors
VII. Microbial therapy using gut microbiota for chronic diseases and mental health disorders
VIII. Diagnostic and therapeutic techniques under medical endoscopes such as bronchoscope, mediastinoscope, and thoracoscope
IX. Sleep medicine
X. Chronic disease management
Clinic Hours: Monday and Wednesday morning
Source | WeChat official account of Professor Han Ying's team at Xuanwu Hospital