Exercise is imperative for brain health, and any type of movement is A+ for cognitive longevity. However, Nicola does praise aerobic exercise and resistance training for optimal brain aging.
Aerobic exercise gets your heart pumping, which encourages blood flow to the brain; this results in more oxygenation and nutrients to the brain, she notes. Aerobic exercise has also been shown to generate new neurons in the hippocampus4, or the region of the brain associated with memory, learning, and emotions.
Resistance training, on the other hand, “offers a whole new range of benefits that even I’m still shocked at,” Nicola says. She explains that contracting your muscles releases certain myokines5, or muscle-based proteins, into the bloodstream. “They go up to the blood-brain barrier, and they have an effect on different areas of our brain,” Nicola shares. And some of these myokines have been shown to have neuroprotective properties6.
How much exercise do you need, you might ask? We repeat: The best exercise is the one you’ll do, but if you’re looking for a more prescriptive routine, Nicola recommends getting at least 20 minutes of aerobic exercise per day and resistance training three times a week. “You want to do around five exercises per muscle,” she explains. If you need some workout inspiration, feel free to check out our full strength training guide.
