BATTLEGROUND #03

Physical Exercise

Regular physical activity boosts mental performance and promotes neurogenesis. Exercise plays a pivotal role in delaying the onset of neurological diseases and maintaining overall brain health.

BACKGROUND

Regular physical exercise can have a significant positive impact on long-term neurological health and cognitive performance. Studies have shown that physical activity, particularly aerobic exercise, can help to protect against age-related cognitive decline and reduce the risk of developing dementia. Exercise has been linked to several beneficial changes in the brain, including increased blood flow, enhanced neuroplasticity, and elevated levels of neurotrophic factors, such as BDNF. These changes can lead to improvements in a range of cognitive functions, including memory, attention, and executive function.

These findings highlight the importance of incorporating regular physical activity into our lives for maintaining a healthy brain throughout the lifespan‍. The benefits of exercise for brain health extend to individuals of all ages, from childhood to older adulthood‍. By engaging in regular physical activity, we can potentially enhance our cognitive abilities, improve our mood, and protect our brains against age-related decline. While the exact mechanisms underlying the exercise-cognition relationship are still being investigated, the available evidence strongly supports the notion that exercise is a valuable tool for promoting both physical and cognitive well-being.

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METRICS

A lot of the research suggests a dose-response effect: the more you do, the more you benefit. Although too much exercise can result in chronic stress on the body and permanently damage your health.

Additionally, to see long-term benefits to brain health, exercise must be maintained consistently over time.

In terms of broad goals, aim for the following:

  • 180 minutes of aerobic exercise each week. For this to qualify, the exercise must raise your heart rate into a target range suited to your age and gender.
  • 60 minutes of resistance exercise each week, alternating across all major muscle groups (chest, arms, back abdominals).
  • One session of mind-body exercise, such as Yoga or Tai Chi, each week.

To broadly measure physical fitness, select generic exercises that are supported by a large population of data so you can gauge performance.

You can also use fitness devices to measure cardio-respiratory metrics such as VO2 Max and your resting heart rate.

METRIC
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32
February 10, 2025

VO₂ Max

VO2 max is the maximum rate at which the body can take in, transport, and utilize oxygen during intense exercise, reflecting overall cardiovascular and aerobic fitness.
Physical Exercise
METRIC
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33
January 28, 2025

Resting Heart Rate

Resting heart rate is the number of times your heart beats per minute while at rest, serving as a key indicator of cardiovascular fitness and overall health.
Physical Exercise
METRIC
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27
February 10, 2025

Grip Strength

Grip strength is a measure of the force exerted by the hand and forearm muscles, serving as a key indicator of overall muscular health and a predictor of neurological and cognitive function.
Physical Exercise
METRIC
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26
January 28, 2025

One-Rep Max

One-rep max (1RM) is the maximum amount of weight a person can lift for a single repetition of a given exercise, serving as a key measure of muscular strength.
Physical Exercise
TACTICS
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TACTIC
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19
January 28, 2025

Resistance Training

Resistance training supports neurological health by enhancing motor function, promoting neuroplasticity, and reducing the risk of neurodegenerative conditions through increased circulation and brain-derived neurotrophic factors.
Physical Exercise
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ACTIONABLE
TACTIC
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20
January 28, 2025

Mind-Body Exercise

Mind-body exercises, such as yoga and tai chi, improve neurological health by enhancing neuroplasticity, reducing stress, and supporting cognitive function through the integration of movement, mindfulness, and breath control.
Physical Exercise
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ACTIONABLE
TACTIC
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22
January 28, 2025

Aerobic Exercises

Aerobic exercise enhances neurological health by increasing blood flow, promoting neurogenesis, and supporting cognitive function through the release of brain-derived neurotrophic factors.
Physical Exercise
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ACTIONABLE
TACTIC
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21
January 28, 2025

Interval Training

Interval training benefits neurological health by boosting blood flow to the brain, enhancing neuroplasticity, and improving cognitive function through its combination of high-intensity exertion and recovery periods.
Physical Exercise
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PROPOSED
TACTIC
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18
January 28, 2025

Skill-Based Sports

Skill-based sports enhance neurological health by improving coordination, cognitive function, and neuroplasticity through the integration of physical activity and complex mental tasks.
Physical Exercise
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PROPOSED
RESEARCH
Research
January 19, 1999
Proceedings of the National Academy of Sciences

Running enhances neurogenesis, learning, and long-term potentiation in mice

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BATTLEGROUNDS
TAGS
neurogenesis; hippocampus; running; brain plasticity; spatial memory; synaptic plasticity; long-term potentiation; physical activity; cognitive function; mice study
SUMMARY

This study investigated how running influences brain health and learning in mice. It found that voluntary running significantly increased neurogenesis (the creation of new neurons) in the hippocampus, a key area for memory and learning. Running mice performed better on spatial memory tasks (like the Morris water maze) and showed enhanced synaptic plasticity, measured as long-term potentiation (LTP), in the hippocampus. These results suggest that running not only boosts memory and learning but also promotes brain plasticity by fostering the growth and integration of new neurons into neural circuits. These findings highlight the potential for physical activity to support cognitive health and prevent age-related decline.

Incorporate regular aerobic activities, such as running or brisk walking, into your routine to promote brain health. This study provides strong evidence from animal models that physical-exercise enhances neurogenesis and cognitive function. While results may vary in humans, regular exercise is widely supported as beneficial for brain health, aiding in memory, learning, and mood improvement.

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