As we age, the prospect of cognitive decline and neurodegenerative diseases like dementia and Parkinson’s becomes an unsettling reality for many. The thought of losing our mental sharpness and the ability to enjoy life’s simple pleasures is a daunting one. But here’s the good news: regular exercise at the gym can be your powerful ally in the fight against an aging brain.

In this blog, we’ll explore the compelling connection between regular gym workouts and a youthful, resilient brain. Prepare to discover how physical exercise isn’t just about looking good; it’s about preserving and enhancing the most important aspect of your being — your mind.

Read on to discover the place where science meets sweat, barbells become brain boosters, and the path to a youthful brain begins with a single step onto the gym floor. It’s time to explore how exercise can help you keep your brain young and reduce the risk of debilitating neurodegenerative diseases. Get ready to unlock the secrets of a healthier, sharper, and more vibrant you at AFAC gym in Thornton, Colorado.

Gym Exercise Nurtures Physical and Mental Health

The relationship between exercise and our overall well-being, both mentally and physically, is an indisputable one. Engaging in physical activity not only uplifts our mood by triggering the release of endorphins and endocannabinoids — creating a natural “high” that lingers post-workout — but it also bestows enduring physical benefits.

As affirmed by the Centers for Disease Control and Prevention (CDC), incorporating regular physical activity into your life stands as one of the most pivotal steps toward safeguarding your health. Physical exercise serves as a formidable guardian against a spectrum of diseases, maintaining the optimal functioning of your heart, muscles, bones, and yes, even your brain.

Consistent physical exercise can also lower your susceptibility to cognitive deterioration, including conditions like dementia. One study published in December 2020 by Preventive Medicine revealed that cognitive decline occurs nearly twice as frequently among sedentary adults when contrasted with their active counterparts.

The commitment to physical activity also holds the power to diminish the risk of various other maladies, including cardiovascular disease, certain forms of cancer, and the onset of type 2 diabetes. When combined with a nutritious diet, exercise forms a cornerstone in the endeavor to maintain a healthy body weight, yet another protective shield against the onset of diseases.

What makes exercise particularly instrumental in nurturing our mental health are the profound chemical transformations it activates within the brain and body. It ushers forth the release of those coveted “feel-good” chemicals, endorphins and serotonin, ultimately contributing to a heightened sense of well-being and equilibrium.

Research has shown that endorphins possess the remarkable ability to alleviate pain and potentially reduce inflammation and stress responses. Furthermore, exercise serves as an invaluable complement to medications and other therapeutic interventions in the realm of mental health, especially in the context of conditions such as depression.

Neurodegenerative Disorders Are on the Rise

Alzheimer’s disease, the most prevalent form of dementia, afflicts over 5 million individuals in the United States and more than 55 million worldwide. Meanwhile, Parkinson’s disease affects roughly 1 million Americans, with an additional 90,000 diagnoses each year. As our global population ages, these numbers are poised to surge. According to the World Health Organization (WHO), projections suggest nearly 140 million individuals will grapple with Alzheimer’s by 2050, while the Parkinson’s population could swell to 17 million by 2040.

Both Alzheimer’s and Parkinson’s are relentless progressive ailments with fatal outcomes. Alzheimer’s manifests through memory lapses, disorientation, cognitive shifts, and alterations in personality or behavior. Conversely, Parkinson’s is distinguished by tremors, impaired coordination, mood disturbances, and cognitive decline.

What Is the Difference Between Dementia and Alzheimer’s?

Dementia encompasses a range of symptoms linked to the deterioration of memory, logical reasoning, and other cognitive abilities. Numerous distinct forms of dementia exist, each traceable to various underlying conditions. Mixed dementia, for instance, arises when the brain exhibits concurrent changes associated with more than one type of dementia. Alzheimer’s disease ranks as the most prevalent cause of dementia, responsible for 60-80% of all dementia diagnoses.

It’s crucial to emphasize that dementia is not an ordinary part of the aging process. It results from harm inflicted upon brain cells, which disrupts their capacity to communicate effectively. This disruption, in turn, can have profound implications for an individual’s thinking patterns, behavior, and emotional responses.

Alzheimer’s disease stands as a progressive neurological disorder triggered by intricate alterations in the brain following cellular damage. This ailment gives rise to a gradual deterioration of cognitive functions, leading to dementia symptoms that get worse over time. Typically, Alzheimer’s initial signs manifest as difficulties in retaining newly acquired information, primarily affecting the brain regions linked to learning.

As Alzheimer’s disease advances, its manifestations become more pronounced, causing disorientation, confusion, and changes in behavior. In due course, tasks as fundamental as speaking, swallowing, and walking become formidable challenges.

While the most widely recognized risk factor for Alzheimer’s is advancing age, this condition is not a natural facet of the aging process. Furthermore, while a majority of individuals affected by Alzheimer’s are aged 65 and older, approximately 200,000 Americans below the age of 65 grapple with early-onset Alzheimer’s disease.

What Is Parkinson’s Disease?

Parkinson’s disease is a neurological disorder that causes involuntary or uncontrollable movements, such as tremors, rigidity, and challenges in maintaining balance and coordination.

The onset of symptoms typically occurs gradually and progressively worsens over time. As the disease advances, individuals may encounter difficulties in ambulation and speech. Moreover, they might experience alterations in mental and behavioral patterns, sleep disturbances, bouts of depression, memory lapses, and persistent fatigue.

While Parkinson’s disease does not discriminate, with anyone potentially susceptible to its development, ongoing research suggests a slightly higher prevalence among men compared to women. The precise reasons for this gender disparity remain unclear, prompting ongoing investigations aimed at unraveling the underlying risk factors. Age, however, stands out as a well-established risk factor, as the majority of individuals afflicted by Parkinson’s receive their diagnosis after the age of 60, though a notable 5-10% confront the condition before reaching the age of 50. Early-onset forms of Parkinson’s are frequently associated with a genetic inheritance, albeit not in all cases, with some variants linked to specific genetic mutations.

Can Gym Exercise Prevent Dementia, Alzheimer’s, and Parkinson’s Disease?

Regrettably, no known cures exist for these conditions, though treatments can mitigate symptoms and slow their advancement, enhancing the quality of life for those affected.

Encouragingly, emerging research indicates that exercise may play a pivotal role in postponing disease onset and decelerating progression, offering renewed hope for individuals grappling with neurodegenerative disorders. Additionally, exercise might prove effective as a complementary therapy alongside existing medications.

While disease-modifying treatments remain elusive for Alzheimer’s and Parkinson’s, the mounting body of evidence underscores the potential of regular exercise in mitigating their progression. Beyond this, exercise offers a host of therapeutic and overall health advantages.

The Role of Intermittent Fasting and BDNF in Preventing Degenerative Brain Diseases

Both intermittent fasting (IF) and exercise have demonstrated their potential in retarding age-related cognitive decline. Intriguingly, they operate through distinct yet convergent mechanisms that initiate a profound shift in the brain’s primary energy source, diverting it away from glucose.

Research has illuminated that intermittent fasting effectively lowers glucose levels while increasing the presence of circulating ketones, which subsequently become the brain’s main fuel source. At the same time, exercise contributes to this metabolic transition by generating lactate within the muscles, accounting for up to a quarter of the brain’s energy requirements.

This transformative shift in energy substrate has attracted attention for its correlation with heightened levels of brain-derived neurotrophic factor (BDNF), a neuroprotective protein renowned for its pivotal role in bolstering brain health. BDNF serves as a linchpin in cellular survival and growth, exerting a profound influence on cognitive functions encompassing learning and memory. It’s believed that BDNF acts as a fertilizer for your brain’s cells, helping cellular connections grow and flourish. BDNF also protects brain cells from damaging waste products and toxins.

Notably, reduced BDNF levels are linked with a spectrum of neurodegenerative conditions, including Alzheimer’s and Parkinson’s disease. This underscores the significance of BDNF in neurological well-being.

Short Bursts of Gym Exercise Can Increase BDNF Levels

In a study featured in The Journal of Physiology in January 2023, a team of researchers conducted an investigation involving 12 individuals who were in good physical condition, ranging in age from 18 to 56.

Among these participants, half were female, all maintained a body mass index (BMI) below 25, and each engaged in regular physical activity. Those with chronic illnesses requiring daily medication were deliberately excluded from the study.

The research participants underwent four distinct study regimens, each designed to expose specific effects:

1. A 20-hour fasting period.
2. 90 minutes of low-intensity cycling, calibrated at 25% of each participant’s peak oxygen consumption.
3. 6 minutes of high-intensity cycling, adjusted to reach 100% of the participant’s peak oxygen consumption.
4. A combination of exercise and fasting.

Throughout the study, blood samples were collected at predetermined intervals to assess levels of key substances, including brain-derived neurotrophic factor (BDNF), glucose, insulin, and the ketone body beta-hydroxybutyrate. Platelet counts were also measured.

Notably, following the 20-hour fast, there was a remarkable nine-fold surge in the availability of ketone bodies. However, this increase did not correlate with a significant alteration in BDNF levels.

In stark contrast, after a 90-minute session of light cycling, serum BDNF levels spiked by as much as 14%, irrespective of whether the participant had fasted. The research team linked this rise to an associated up to 13% increase in blood platelet counts.

The most striking revelation came from the 6-minute bout of high-intensity cycling, which resulted in a surge of circulating BDNF levels up to five times greater than the longer, low-intensity cycling sessions.

6 Minutes of HIIT May Delay the Onset of Parkinson’s and Alzheimer’s

Therefore, the research uncovered that when it comes to elevating BDNF levels and protecting your brain against degenerative diseases like Parkinson’s and Alzheimer’s, it appears that engaging in short bursts (as little as 6 minutes) of high-intensity exercise (like high intensity interval training, or HIIT) on a regular basis proves to be a promising method.

What Other Exercises Can Increase BDNF Levels and Brain Health?

Some preliminary findings have shown that strength training workouts, like weightlifting, raise a person’s levels of BDNF. A few studies have found that strength training protects the brain from age-related atrophy and may even help some regions grow. So it turns out, when you try to grow your muscles by lifting weights, you may be growing your brain, too!

In addition, activities that challenge both the mind and body appear to have a more powerful effect on brain health compared to simpler forms of exercise. For example, walking on a treadmill, which consists of a repetitive cycle of movements, is less challenging to your mind than dancing, rock climbing, or performing a mixed martial arts routine. Complex exercises stimulate the brain which can improve memory, sharpen focus, and regulate mood.

More Evidence that Gym Exercise Protects Brain Health

Numerous studies have explored the intricate connection between exercise and its potential role in mitigating the risk of neurodegenerative ailments like Alzheimer’s and Parkinson’s disease.

How does exercise work its magic in the brain? Scientists aren’t quite sure, but they have several hypotheses.

Reduced Inflammation

One similarity between Alzheimer’s and Parkinson’s disease is inflammation, driven by the hyperactivity of immune cells known as microglia within the brain. This inflammatory response contributes to the progressive loss of nerve cells in the brain, with sustained microglial overactivity culminating in a cumulative decline in neurons.

Remarkably, exercise has a dampening effect on microglial activity, acting as a regulator for these immune cells within the nervous system. A 2021 study involving individuals with Alzheimer’s demonstrated that regular exercise shields cognitive function by curtailing microglial hyperactivity.

Better Iron Metabolism

Another potential mechanism revolves around how exercise influences the brain’s iron metabolism. Iron accumulation is intricately linked to the formation of beta-amyloid plaques, a hallmark of Alzheimer’s disease. Research out of Finland unveiled that consistent exercise in mice led to reduced iron storage in their brains, primarily by diminishing levels of interleukin-6, a protein associated with inflammation. This decrease in brain iron levels correlated with fewer beta-amyloid plaques.

Reduced Clumping of Alpha-Synuclein

In the context of Parkinson’s disease, exercise has been shown to effectively reduce the clumping of alpha-synuclein, a protein implicated in neurodegeneration. A study identified irisin, a molecule released into the bloodstream during endurance exercise, as a factor in diminishing these clumps. However, it had no impact on alpha-synuclein monomers, which are vital for transmitting nerve signals.

Production of IGF

Furthermore, exercise triggers the production of various chemicals, such as insulin-like growth factor (IGF), facilitating the growth of new cells in specific brain regions and enhancing neural connections. These multifaceted mechanisms underscore the profound potential of exercise as a safeguard for cognitive health.

The Brain Boosting Power of Exercise at AFAC Gym

The symbiotic relationship between exercise and brain health is nothing short of remarkable. As we’ve ventured through complicated research and scientific terms, one thing becomes abundantly clear: the path to a resilient, sharp mind is paved with physical activity.

The studies we’ve explored underscore that exercise is not just about sculpting a fit physique; it’s about safeguarding our most precious asset – our brain. From the increase of BDNF to the regulation of iron metabolism, exercise showcases its potential as a formidable shield against neurodegenerative adversaries like Alzheimer’s and Parkinson’s disease.

With each study, we inch closer to unlocking the secrets of how exercise can transform our cognitive destiny. It’s a journey that offers hope, not only in preventing these debilitating conditions but also in enhancing our overall well-being.

So, let’s lace up our sneakers, embrace the sweat, and celebrate the fact that every step we take on the treadmill or every weight we lift in the gym is a stride toward a healthier, sharper, and more resilient brain. The science is clear: exercise isn’t just an option; it’s a necessity for the preservation of our mental faculties, ensuring that the years ahead are not only long but also filled with vitality and cognitive vibrancy.

Have you been exercising for years but could use a little variation in your program? Or are you a beginner who has never stepped into a gym? Regardless of your fitness experience, our personal trainers are here to guide you. They will assist you with learning any exercise at the gym and can design a customized fitness program for you that aligns with your goals. The personal trainers at AFAC gym are always here to support your efforts so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado.

If you’d like to learn more about AFAC gym and our incredible array of strength training and cardio equipment — as well as our unique offerings like daily group classes, cryotherapy, hydro massage, and our rock climbing wall and cave — we hope you will visit us for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.