Could strength training boost your brain power? Yes, it sure can and it does! Making small, additive lifestyle changes will enhance your overall health, both body & mind, and long-term cognitive functions.
The last few years it became more and more popular to grow your mental health by working out physically and then especially strength training. Same as we can train our biceps, we can also strengthen the brain to become stronger and more flexible. Research shows that 70 to 150 minutes of weekly physical activity, such as strength training, can already help prevent cognitive decline and improve the mental condition of subjects with mild cognitive impairment. (@freeletics)
While this is still being explored, one possible hypothesis is that exercise promotes a protein in our brain called Brain-Derived Neurotrophic Factor or BDNF. It works like a fertiliser for your mind, BDNF is involved in promoting new brain cells, forging new pathways, and reducing inflammatory markers. This way, strength training builds bone density, protects against diseases, and corrects postural imbalances. What more could you wish for? Going a bit further, this way of training also helps to improve your mood, boost your mind-body connection, can form a healthy body image, and lower stress and anxiety, making you look and feel strong all over.
Although it is especially important as you age, strength training is for everyone. The earlier you start, the more you’ll be able to benefit from it in terms of absolute strength, bone health, coordination, muscle function, and more. Especially when women age and hit menopause, things such as bone health and general strength is declining and can strength training be a great help to stay fit, strong and healthy.
Like any activity that requires discipline and consistency, practicing strength training can make someone more mentally resilient as well. Some great strength training exercises to boost your brain power include…
1. Squats
Squats are a great way to improve strength and stability. They work several muscle groups, from your calves and quadriceps to your abdominals and your glutes. Besides, recent research suggests that squats are one of the best exercises around for improving brain function and that just three to five minutes of squats, three times a week can be even better for your brain than 30 minutes of steady-state exercise, like a run or a walk. This is largely thought to be because of blood flow to the brain. As you squat, you move your head up and down against gravity. Your blood vessels attempt to buffer changes in blood pressure and act like shock absorbers for the brain and it is believed to be this unique type of blood flow which is responsible for the brain boosting benefits.
2. Planks
The plank has especially an effect on our nerves, making them an excellent means of improving overall mood. It is thought they do this by stretching out muscle groups that contribute to stress and tension in the body. Mental stresses and tension also put physical stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make them part of your daily routine.
3. Jumping (Jacks)
Combining bodyweight training with cardiovascular exercise, Jumping Jacks are usually used as a warm-up exercise, but they are packed with brain boosting power and ability. They get your blood pumping hard and fast and simultaneously improve blood supply to the brain. This, in turn, gives your brain an energy boost which keeps it functioning without wearing out. This kind of activity for just ten minutes can boost your brain power and focus. They’re also simple to perform and require little space and no equipment.
4. Strength Training
Using weights like dumbbells, kettlebells and barbells combined with vigorous resistance exercises that involve severe contractions has been shown to greatly improve memory and reasoning in people. A combination of weight and resistance training exercises can increase brain power in people especially when getting older showing a highly positive impact on brain capacity, alertness, attention, and memory. Resistance training also brings about a distinct effect on executive function and working memory. In addition, when you lift weights, you’re really focused on form and performing specific moves, which in turn exercises the neural circuits in your brain.
Personally, I like to combine cardiovascular exercises and strength training, such as below suggestions, or combine rope jumping with strength training.
Cardio Strength
air squat jumps deadlift
burpees hang power clean
high knees push press
jumping jacks bent over row
run in place back squat
jumping lunges bench press
Either way, in the end, whatever you do, do it for you to make you feel good!
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