Cognitive Health
The Brain Needs 4 Types of Workouts
Like muscles, neurons, dendrites, and axons need exercise to survive and grow.
The human brain is a highly complex organ, including billions of neurons, with multiple dendrites and axons that connect and communicate with other neurons, muscles, and glands.
These connections are essential for brain function, allowing us to think, learn, remember, solve problems, and make decisions.
However, like other body parts, these neural connections require regular exercise to develop, survive, and grow. Acute stress from mental and physical workouts is vital.
The neural growth and development process is known as neurogenesis and neuroplasticity. These concepts mean the brain can develop, change, grow, and adapt over time in response to internal and environmental factors.
Neurogenesis is the formation of new neurons and connections in the brain, providing better functionality. It starts even before we are born and continues until we die. Our brains can grow and shrink. This concept is known as neuroplasticity in science.
This article aims to highlight the importance of cognitive and physical training to boost the activities of neural networks in the brain and improve its function and performance.
I specifically cover two psychological and two physiological exercises as part of holistic health principles, as the body and mind are tightly connected.
For those unfamiliar with the concepts, I provide an overview of neurogenesis and neuroplasticity so that my points regarding the four types of exercises make sense to you. If you are familiar with these concepts, you may skip this section.
An Overview of Neurogenesis and Neuroplasticity
Neurogenesis and neuroplasticity are critical for learning and memory formation, allowing us to create new neural connections and strengthen existing ones.
Brain anatomy is complex, but learning about three structures can be helpful. They are neurons, dendrites, and axons.
I will simplify them to make my points. I also introduce two important concepts related to these processes so you can understand the value of four types of exercises for cognitive health and performance.
Neurons, Dendrites, and Axons
Neurons are the cells that comprise the nervous system and have two components: dendrites and axons.
Dendrites are the branching extensions of a neuron that receive incoming signals from other neurons and are characterized by their tree-like shape.
They are crucial in integrating incoming signals and determining whether a neuron should fire an action.
Axons are long and thin extensions of a neuron that transmit outgoing signals to other neurons, muscles, and glands. They can transmit signals rapidly and efficiently to other neurons or muscles.
The critical difference between dendrites and axons is the direction in which signals are transmitted.
Dendrites receive neuron signals from other neurons, and axons transmit them to other neurons or muscles. Most neurons have many dendrites and only have one axon.
Dendrites are covered in tiny protrusions called dendritic spines, where synapses can form with other neurons.
Axons are covered in fatty insulation called myelin, which helps speed up the electrical signal transmission. They are made up of protein and fatty molecules.
At the end of the axon, there are specialized structures called axon terminals, which release biochemicals called neurotransmitters that signal to other neurons.
I want to introduce two critical processes related to these biochemical reactions: long-term potentiation (LTP) and long-term depression (LTD).
Long-Term Potentiation and Long-Term Depression
LTP means repeated activation of neurons can cause the synapses between them to become stronger. If neurons are not activated regularly, the synapses between them can weaken, leading to LTD.
This increased strength of LTP allows for more efficient transmission of signals between the neurons. However, LTD occurs when repeated stimulation of dendrites causes the synapses between them to weaken.
The LTD mechanism is associated with forgetting information that is no longer relevant or useful in our lives. The balance of LTP and LTD is essential for our survival and well-being.
Long-term potentiation is a key mechanism of learning and memory formation. It occurs when repeated stimulation of dendrites by other neurons causes the synapses between them to become more powerful.
While neurons communicate with one another, they release neurotransmitters that bind to receptors on the receiving neuron’s dendrites.
This binding process triggers chemical reactions that cause the receiving neuron to fire or inhibit an action potential.
Another essential concept is synaptic plasticity. It refers to the ability of synapses connecting neurons to change and adapt in response to neural activities through cognitive and physical stimulation that I cover in this article.
So these reactions can send signals or stop them. They are related to synaptic and structural plasticity, which I will cover in the next section.
Synaptic and Structural Plasticity
Synaptic plasticity is vital for learning and memory formation, as it allows us to strengthen neural connections relevant to our experiences and weaken those that do not.
Structural plasticity refers to the ability of neurons to form new connections with other neurons. This process involves the growth of new dendrites and axons and the formation of new synapses between neurons.
Structural plasticity is significant during early development, as it allows the brain to form new connections in response to environmental stimuli.
Both synaptic and structural plasticity can also occur throughout adulthood in response to experience.
As an example of synaptic plasticity, memorizing vocabulary, phrases, and grammar can strengthen the synapses between the relevant neurons if you are learning a foreign language. Therefore, you can remember them easier as they become part of the procedural memory.
As an example of structural plasticity, those who practice musical instruments regularly have more gray matter in regions of the brain associated with musical processing than non-musicians.
Repeated skill practice can lead to the growth of new neural connections in the relevant brain regions.
Just as muscles grow stronger with repeated use, regular activation can make neural connections more robust and efficient.
By understanding the mechanisms of neurogenesis and neuroplasticity and engaging in relevant exercises outlined in the following sections, you can keep your brain healthy and functioning at its best.
Here are the four types of workouts for the brain.
Combining the following mental and physical exercises can benefit brain functions and can improve cognitive performance, brain health, and overall well-being.
1 — Methodical Cognitive and Brain Training
As I wrote numerous articles about cognitive and brain training, using the metaphor of a mental gym, I will not repeat the details but link the relevant articles so you can explore them.
In a previous story, I documented my decades of experience in an article titled Here’s How I Train My Brain Daily for Mental Clarity and Intellectual Productivity. It covers a methodical cognitive training routine that others can customize.
Interactive computer games, chess, puzzles, teasers, or Sudoku can stimulate the cognitive system, promote the development of new neural connections, and improve memory, attention, and problem-solving skills.
For those unfamiliar with cognitive training tools, I posted an article assessing some popular apps. It is titled 10 Popular Cognitive Improvement Apps or Programs for Brain Fitness.
We can also train the mind to improve intuition. You can learn about my approach in an article titled Train the Brain to Develop Your Intuition Like a Muscle in Six Steps.
You may consider these key points for your mental gym.
Determine your goals for cognitive training and performance.
Research and select suitable cognitive training tools or programs.
Consult with qualified healthcare professionals before starting.
Set aside regular time for training, such as 20 to 30 minutes.
Gradually increase the difficulty of the tool or program.
Mix up your routine to prevent boredom, stay consistent with your training, monitor your progress, obtain feedback, and adjust as needed.
Beware of addictive behavior for programs causing dopamine spikes.
2 — Mind-Body Exercises and Therapies
Mind-body exercises involve physical movements and mental focus, such as meditation, yoga, Pilates, martial arts, or Tai Chi.
They can improve cognitive function by energizing the brain. They can initially induce acute stress, but they can lower it long-term.
In general, relaxed people can learn faster and make better decisions. The stress reduction theory suggests that mind-body exercises can reduce stress and anxiety. Oxidative stress and excess anxiety can adversely affect brain function and performance.
However, mind-body exercises may not be suitable for those with certain health conditions, such as attention deficit, joint problems, or balance issues.
Obtaining support from qualified healthcare professionals before starting a new mind-body exercise program is essential.
3 — Learning, Habits, and Skills Acquisition
When we learn new concepts, improve new habits, and gain new skills, the brain forms fresh connections between neurons, which can help improve overall brain function.
Learning new concepts and gaining skills can improve cognitive functions like working memory, task switching, focus, and attention. Our habits can strengthen neural pathways.
Knowledge and skills can also be fun and engaging, providing joy, a sense of accomplishment, better relationships, enhanced social connections, personal satisfaction, and professional growth.
Engaging in activities requiring new skills, such as playing a musical instrument, learning a new language, or developing new hobbies, can help create new neural connections and improve cognitive function.
However, learning new concepts and gaining new skills can be time-consuming and require significant resources. They might also be challenging for those with physical or cognitive limitations.
4 — Aerobic and Anaerobic Workouts
Activities that increase our heart rates are helpful for metabolic health and can increase blood flow to the brain, delivering oxygen and nutrients that can improve cognitive function.
Aerobic exercises such as walking, running, and swimming can improve cognitive functions like attention, memory, task switching, and mood. They can lower the risk of cognitive decline, impairment, and neurological disorders, like dementia.
Anaerobic exercises are known as strength training, resistance training, weight training, weightlifting, high-intensity interval training, calisthenics, and plyometrics (jump training).
These exercises help to build strength and power, increase muscle mass, and improve speed and agility. But they are also beneficial for the brain.
Both aerobic and anaerobic exercise can stimulate the production of growth factors in the brain, such as BDNF, which are associated with new neuron growth and new neural connections.
As I mentioned in my previous articles, 150 minutes of weekly exercise can lower the risks of metabolic and mental health disorders.
Summary and Conclusions
Neurogenesis and neuroplasticity are crucial for learning, focus, attention, task switching, and memory formation, as they allow us to create new neural connections and strengthen existing ones.
The brain comprises neurons that have dendrites and axons. Dendrites receive incoming signals from other neurons, and axons transmit outgoing signals to neurons, muscles, and glands.
Long-term potentiation is a key mechanism of learning and memory formation that occurs when repeated stimulation of dendrites causes the synapses between them to become stronger.
Long-term depression occurs when repeated stimulation of dendrites causes the synapses between them to weaken.
Synaptic and structural plasticity is vital for learning and memory formation, as they allow us to strengthen neural connections relevant to our experiences and weaken those that do not.
By understanding the mechanisms of neurogenesis and neuroplasticity and engaging in relevant exercises, we can keep our brains healthy and functioning at their best.
Cognitive training may benefit older adults at an increased risk of age-related cognitive decline and people with certain medical conditions, such as stroke, traumatic brain injury, Parkinson’s disease, and Alzheimer’s disease.
While some research suggests that cognitive training may improve specific cognitive skills in these groups, the long-term benefits still need to be fully understood.
Engaging in well-rounded exercise routines that include various types of exercises is beneficial for brain function and overall health.
Takeaways
1 — Methodical cognitive and brain training exercises can improve working memory, attention, task switching, and problem-solving skills.
2 — Mind-body exercises such as meditation and yoga can induce acute stress, but they can lower it long-term and improve cognitive function, but may not be suitable for everyone.
3 — Learning new concepts, acquiring new habits, and gaining new skills can improve cognitive function and provide personal and professional growth.
4 — Aerobic and anaerobic workouts can improve cognitive functions by giving neurons and connective tissues oxygen and nutrients.
5 — Both aerobic and anaerobic exercise can stimulate the production of growth factors in the brain, such as BDNF, for neuron growth and the establishment of neural connections.
Combining aerobic exercise, strength training, mind-body exercises, brain training games, learning new concepts, and gaining new skills can benefit the brain. They can improve cognitive function, brain health, and overall well-being.
I also wrote about the resting need for the brain, which is a critical and stimulating aspect.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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