Peoria Standard

The brain serves as the central nervous system for the human body, managing communication with all bodily systems. Medical experts emphasize that taking care of brain health is as important as protecting any vital organ.

Exercise has been identified as a key factor in supporting both physical and cognitive health. Deepak Nair, MD, vice president of the Neuroscience Service Line at OSF HealthCare, stated, "The single, most recommended thing with the best data is exercise. Physical exercise is normally broken out into aerobic exercise versus resistance training. Both, independently, have shown significant benefits to people with mild cognitive impairment and dementia."

Recent research published in the Journal of Alzheimer’s Disease found a direct association between regular physical activity and improved brain health. The study highlighted activities such as walking, running, and playing sports as contributing to increased brain size. This increase in gray matter supports information processing while white matter is crucial for memory.

Contrary to popular belief, achieving 10,000 steps per day is not necessary for positive effects on brain health. Researchers noted that even fewer than 4,000 steps daily can yield benefits.

Dr. Nair pointed out that these findings are especially encouraging for individuals with disabilities: "People who are wheelchair-bound, or require other assistive devices to ambulate, especially in those patients, we see huge benefits to things like physical therapy. Often because they're so impaired that they can't engage in their own exercise routine," Dr. Nair says. “We ask our experts in physical therapy to design programs they can follow.”

Older adults also stand to gain from regular activity. A study by the McKnight Brain Research Foundation published in GeroScience indicated that combining cardiovascular workouts with strength training provides notable advantages for brain function.

Dr. Nair added: "The level of exercise that we're talking about (exergaming), you don't have to be a champion powerlifter or marathon runner. We're talking about regular physical stimulation for your cardiovascular system and nervous system. There are huge benefits, even at the low end of that scale."

According to recommendations from the American Heart Association (AHA), adults should aim for at least 150 minutes per week of moderate-to-intense exercise and minimize sedentary behavior (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults). For children ages 3-5 years old, regular movement throughout the day is encouraged; those aged 6-17 should engage in at least one hour of activity daily (https://www.cdc.gov/physicalactivity/basics/children/index.htm).

For those concerned about meeting these guidelines immediately, the AHA suggests starting gradually by increasing movement and intensity over time while avoiding long periods of sitting.