Mounting evidence in the past three decades have proven that adult humans can form new brain cells in a process called hippocampal neurogenesis. Studies suggest, in response to certain stimuli, hippocampus regions can grow new neurons, and physical exercise in one such activity. The hippocampus, a brain region central to learning, memory, emotion regulation, and spatial navigation, is a primary site where new neurons are generated in adults. Research suggests physical exercise induces hippocampal neurogenesis. Yet not all exercise is equal. The type, intensity, frequency, and combination with cognitive challenge seem to matter.
Dual training walking
Dual-task walking means performing a walking or motor task while simultaneously performing a cognitive task. This may include walking while doing mental arithmetic like counting backwards or naming words in categories. A 2020 study compared groups doing simultaneous aerobic and cognitive training, aerobic only, cognitive only, and control in older adults. The dual group showed twice the improvement in cognitive performance on dual-task walking tests compared to either alone.
Resistance training
Resistance training involves applying load, such as; weights, machines, bodyweight, resistance bands to muscles, to induce adaptation, muscle strengthening, and neuromuscular changes. Often done in sets or reps format, with progressively increasing resistance.A systematic review on ‘Effects of Resistance Exercise on Neuroprotective Factors’ found that resistance training positively influences major neuroprotective factors, which can support brain health.
Leg exercises
Leg muscles are the largest in the body. Working them stimulates systemic changes that directly support brain health. Leg exercises like walking, climbing, cycling, or squats are more sustainable, for many populations. Some studies show that endurance leg-based exercises consistently show benefits for cognition in older adults. Leg movements are known to engage large lower-body muscle masses, demand cardiovascular output, and create systemic metabolic responses.
How exercise promotes neurogenesis and brain health
Years of research have identified some brain mechanisms that can promote neurogenesis. Exercise increases levels of brain-derived neurotrophic factor (BDNF), insulin-like growth factor 1 (IGF-1), vascular endothelial growth factor (VEGF), and other trophic factors. These promote survival, proliferation, and differentiation of neural precursor cells.More blood supply from exercising gives better oxygen, glucose, and nutrient delivery, which supports cell metabolism and survival. Exercise induces formation of new blood vessels.Chronic inflammation and oxidative damage hinder neurogenesis; exercise helps moderate systemic inflammation and oxidative burden, creating a more favorable environment.Strong legs, resistance training, and dual-task walking are more than just fitness routines, they are brain-boosting exercises that promote the growth of new neurons, improve memory, and enhance overall neuroplasticity. Incorporate these exercises into your weekly routine, and you’ll be training your brain while training your body.
