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The One Neurologist-Approved Workout That’s A+ For Better Brain Health
When it comes to maintaining brain health, exercise is an essential component. Science has long established a positive correlation between physical activity and cognitive function, and neurologists Dean Sherzai, M.D., and Ayesha Sherzai, M.D., emphasize that if they had to choose a single exercise to boost brain health, it would undoubtedly be climbing stairs.
The Importance of Exercise for Brain Health
Exercise is beneficial for brain health for various reasons. Engaging in physical activity not only enhances cardiovascular health but also stimulates the production of brain-derived neurotrophic factor (BDNF), a molecule essential for the growth of new neurons in the hippocampus—a region of the brain associated with learning, memory, and emotions.
The Sherzais point out that using the legs in weight-bearing exercises is particularly effective for this purpose. Dean notes that leg strength is crucial for generating BDNF. A 2015 study found that older women with stronger leg power showed fewer cognitive changes associated with aging over a decade. The phrase “bigger legs, bigger brain” encapsulates the significant link between physical strength and cognitive health, as highlighted by Ayesha.
Why Stairs?
Climbing stairs not only targets leg strength but also serves as an aerobic exercise. Aerobic workouts are known to elevate heart rate and increase blood flow, delivering more oxygen to both the body and brain. Dean describes stair climbing as one of the healthiest forms of exercise.
How Much Should You Climb?
If you’re wondering how long you should climb stairs to reap maximum benefits, the Sherzais suggest focusing on any duration that elevates your heart rate. There’s no fixed time; it’s more about how you feel. Ayesha recommends monitoring your breath—if you find yourself panting and struggling to complete sentences, you’re likely in the right zone for boosting BDNF levels.
However, when descending stairs, caution is advised. Dean warns that running down can cause more harm to the menisci and ligaments, so it’s best to take it easy during your stair workouts.
The Key Takeaway
While the Sherzais champion stair workouts for their brain health benefits, it’s essential to remember that the most effective exercise is the one that you enjoy and can stick to consistently. If your preferred movement happens to be something like yoga, that’s also a fantastic option, as research supports its positive impact on brain health too.
In conclusion, integrating stair climbing into your fitness routine could significantly enhance your brain health. It’s a simple and effective way to stay active and support cognitive function as you age.
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