Exercise has many advantages for your body and mind, and you don’t need to follow a demanding training schedule to experience them. Recent research over a 12-month period shown that even brisk walking frequently could have significant cognitive advantages.
The best part is that practically anyone can walk, regardless of their current level of physical fitness. I don’t intend to power walk, walk for hours, or do anything else like that when I say “walk.” According to the study, a simple, 20-minute brisk walk was more than sufficient to provide a number of advantages. According to a study that was published in the NIH National Library of Medicine, daily walking helped middle-aged and older persons who were showing signs of memory loss improve their cognitive function.
Additionally, this study is not the first. Some studies have linked walking to improved cognitive performance. What about walking, then, results in these improvements? Here are seven scientifically proven ways that walking keeps your mind fresh and young.
1. Increased blood flow to the brain.
In a 2013 study, active males who walked were contrasted with sedentary individuals. Walking and remaining active significantly improved blood saturation, and scientists contend that increased blood flow to the brain enhances memory and safeguards cognitive function.
2. Increased blood oxygen levels.
Our brain gets more oxygen when we walk. Our heart rates rise even at low speeds, which ultimately results in deeper breaths. The body and brain have more oxygen available as a result.
3. Decreased chance of depression.
Just 20 minutes a day of walking can reduce your risk of depression by 1/3. This information was obtained from a study review conducted by King’s College London. Any form of “moderate aerobic activity, such as cycling or brisk walking,” said the assessment, “may enhance general brain health.”
4. Improved mental capacity.
Several studies revealed that just 20 to 30 minutes of daily exercise, such as walking, could boost cognitive function in general, Harvard Health reported in 2016. In the investigations, it was discovered that those who took part in such activities were more precise, quicker, and shown superior performance.
5. It produces BDNF, a crucial brain protein.
The Brain-Derived Neurotrophic Factor (BDNF) molecule is required for neurodevelopment, survival, cognitive function, and synaptic plasticity, claims Science Daily. Alzheimer’s disease and other neurodegenerative diseases can result from an imbalance in this protein. Thankfully, this protein may be increased and built by moderate exercise like walking or cycling.
6. Increases hippocampus strength.
The hippocampus, which is in charge of memory, can grow in size if you go for brief walks on a regular basis, claims NPR. Expanding this region’s size slows the aging process of the brain because it is crucial for the formation and storage of memories.
7. Exercise releases endorphins.
Endorphins improve mental health and enable us to deal with stress and pain more effectively. In a 2018 study, it was found that even 10 minutes of exercise can aid to produce an endorphin rush, which uplifts mood and promotes generally enhanced mental health.
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