Exercise and the Brain: Research Links

I am posting links to some of the most recent research related to exercise effects on the brain.

These come from a process of selecting posts to examine in more detail this month.

Clicking on the links will take you to the PubMed abstract. Most of the abstracts also have free full text links.

Enhancing brain activity through multidisciplinary interventions in the elderly

This Chinese study examined the effects of cognitive training, Tai Chi exercise and counseling on a group of 17 elderly individuals compared to controls. The study examined brain low frequency fluctuations and found improved intrinsic activity in the intervention group for the middle frontal gyrus, superior frontal gyrus and anterior cerebellum. The study noted the value of a group intervention for increasing social support ratings.

Single episode of exercise changes resting state brain networks

This study examined the effects of a 20 minutes of moderate intensity aerobic exercise on resting state connectivity of the brain using functional MRI. Exercise produced significant changes from baseline in several brain regions and connections suggesting a valid model for testing the brain effects of acute exercise.

Dietary and lifestyle guidelines for prevention of Alzheimer's disease

This manuscript summarizes results of an expert consensus guideline on prevention of Alzheimer's disease. The experts recommended the equivalent of 40 minutes of brisk walking three times per week.

Physical activity, inflammation, and volume of the aging brain

This longitudinal study in older adults measured self-reported physical activity and a marker of inflammation known as tumor necrosis factor alpha (TNF-alpha). Greater levels of physical activity and lower levels of TNF-alpha (lower inflammation) were correlated with less brain atrophy. 

The effects of chronic exercise on attentional networks

This study examined the correlation between physical activity levels and performance on a task of attention in healthy young adults. The authors found support for exercise as a potential therapeutic modality to improve attention in health young adults.

Photo of sunset at South Padre Island, TX from the author's files.

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New Exercise Guidelines Add Neuromotor Domain

Article first published as New Exercise Guidelines Are Here on Technorati.

The American College of Sports Medicine (ACSM) recently published an update on their recommendations for exercise.  These guidelines follow an extensive review of the research literature and update guidelines that were previously published in 1998.

The guidelines note four specific areas of exercise: cardiorespiratory fitness and reduction in risk of cardiovascular and metabolic disease, maintenance of muscular fitness, flexibility and neuromotor fitness.

The guidelines provide a very extensive review of exercise research.  I will summarize the key recommendations by area of exercise:

Cardiovascular fitness and reduction in risk of cardiovascular and metabolic risk factors:

• Moderate intensity aerobic exercise for 30 minutes per day on five or more days per week or
• Vigorous intensity aerobic exercise for 20 minutes per on three or more days per week or
• A combination of moderate and vigorous aerobic exercise resulting in a total energy expenditure of 500 to 1000 MET minutes per week

The MET (metabolic equivalent of task) minutes per week is a method of quantifying exercise.   By definition, the amount of energy needed at rest is one MET.  Moderate intensity is assigned activities such as walking that can be rated in the 3 to 6 MET range.  Vigorous exercise (such as jogging or running) is rated at MET levels about 6.  A person walking at a 4 MET level for 200 minutes per week would expend 1000 MET minutes in a week meeting the exercise guidelines

Muscular fitness
Resistance training for each of the major muscle groups two or three times per week

Flexibility
Complete a series of flexibility exercises two or more days per week (60 seconds per each of the major muscle and tendon groups

Neuromotor Exercise
Exercise focusing on balance, agility and coordination for 20 minutes on two or more days per week

The benefits and recommendations have been expanded in this version of the ACSM guidelines.  The authors note the growing literature supporting the benefits of exercise such as tai chi and yoga in promoting balance and flexibility.  Balance and flexibility become increasingly important to counteract the effects of aging.  There is more research support for these types of exercise programs to reduce risk of falls and fall-related medical complications in older individuals.

The ACSM notes the limited compliance with exercise guideline compliance in the general population.  Although walking is ranked as the more frequency physical activity in adults, less than 10% of walkers meet the weekly guideline threshold for duration and intensity.

The ACSM makes some recommendations to increase compliance with the guidelines:

• Patients and their physicians should work together to develop and monitor customized programs
• Use behavioral strategies of "goal setting, social support, reinforcement, problem solving and relapse prevention
• Further research targeting factors promoting maintenance of exercise compliance over extended periods

The ACSM has provided a valuable to put together a comprehensive exercise program with benefits in many areas.  Now it's time for more individuals to adopt a healthy lifestyle that includes meeting these recommended guidelines.

Photo of women getting exercise by walking from the author's private collection.

Garber, C., Blissmer, B., Deschenes, M., Franklin, B., Lamonte, M., Lee, I., Nieman, D., & Swain, D. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults Medicine & Science in Sports & Exercise, 43 (7), 1334-1359 DOI: 10.1249/MSS.0b013e318213fefb