The Surprising Cognitive Benefits of Strength Training As We Age

In the quest for maintaining cognitive health as we age, the intertwining paths of physical strength and mental acuity offer an intriguing and promising avenue. Emerging research is shedding light on a powerful tool that goes beyond the conventional: strength training. Yes, the very practice often associated with muscle building and physical endurance also harbours profound benefits for our cognitive function. Here, we delve into the compelling evidence that underscores the mental enhancements brought forth by resistance training, particularly among older adults.

A Strong Body Houses a Sharp Mind
A groundbreaking study by Matheus U Chupel and colleagues (2017) unveils that strength training diminishes inflammation while boosting cognition and physical fitness in older women with cognitive impairment. This research is pivotal in illustrating how resistance exercise fosters an anti-inflammatory balance, simultaneously uplifting physical performance and the cognitive profile. The implication? Engaging in strength training can be a strategic ally in combating cognitive decline, offering a beacon of hope for enhancing life quality in our golden years.

The BDNF Connection: A Leap in Cognitive Health
Diving deeper into the physiological underpinnings, a study by Emy S. Pereira et al. (2018) highlights the acute surge in Brain-Derived Neurotrophic Factor (BDNF) following a session of an extreme conditioning program. BDNF is no ordinary protein; it's central to brain health, implicated in learning, memory, and higher-order thinking. The study's findings suggest that not only does physical exercise stimulate this critical brain protein, but specific types of strength training can significantly elevate its levels, potentially unlocking immediate cognitive enhancements.

Immediate and Lasting Cognitive Enhancements
A systematic review by Jan Wilke et al. (2019) provides a broader perspective, affirming the immediate positive effects of resistance exercise on global cognition in healthy adults. This suggests that the benefits of lifting weights extend far beyond the physical realm, enhancing mental processes that are crucial for daily functioning and overall well-being.

Strength Gains as Cognitive Gains
Further substantiating the connection between physical and cognitive strength, a study led by Yorgi Mavros (2017) explores how strength gains from resistance training mediate improvements in cognitive function among older adults with mild cognitive impairment. This research underscores the significant role of muscle strength in enhancing cognitive function, advocating for strength training as a potent non-pharmacological intervention to fend off cognitive decline.

Practical Insights for a Sharper Tomorrow
Complementing these findings, André de Camargo Smolarek and colleagues (2016) observe that regular resistance exercises lead to noteworthy improvements in cognitive capacities of elderly women, emphasising enhanced life quality through strength training. Additionally, a systematic review by Zhihui Li et al. (2018) corroborates the efficacy of resistance training in bolstering executive cognitive abilities and global cognitive function, further advocating for its inclusion in the elderly's routine for a sharper mind.

Starting Strength Training: Tips for Beginners
Embracing strength training as a beginner might seem daunting, but it's a journey well worth embarking on for both your physical and cognitive health. Here are some tips to get you started:

• Consult a Professional: Before starting any new exercise program, it's wise to consult with a healthcare provider (ideally, a Physiotherapist at Acland Street Physiotherapy!) or a certified personal trainer, especially if you have existing health concerns.
• Start Slow: Begin with lighter weights and focus on learning the correct form for each exercise. It’s not about the weight you lift but how you lift it.
• Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once and offer more bang for your buck in terms of time and effort.
• Progress Gradually: As you get stronger, gradually increase the weight or resistance to continue challenging your muscles.
• Incorporate Variety: Keep your routine interesting and effective by incorporating different types of strength training, such as free weights, machines, and bodyweight exercises.
• Rest and Recover: Allow your muscles time to recover between workouts. Aim for 48 hours before working the same muscle groups again.
• Stay Consistent: Consistency is key to seeing improvements in both strength and cognitive function. Aim for at least two to three strength training sessions per week.
• Monitor Your Progress: Keep track of the weights you use and how you feel during and after workouts to monitor your progress over time.

Embracing Strength Training: A Path to Cognitive Resilience
The evidence is compelling: integrating strength training into our exercise regimen can be a powerful strategy to preserve and enhance cognitive function, especially as we age. For physiotherapy practitioners and enthusiasts alike, these findings illuminate the profound impact of physical strength on mental health, advocating for a holistic approach to wellness that marries the vigor of the body with the vitality of the mind.

As we continue to explore and understand the myriad ways in which exercise influences our cognitive landscape, it's clear that strength training holds a special place in the pantheon of tools at our disposal for combating cognitive decline and fostering a resilient, sharp mind throughout the lifespan.

Incorporating strength training into our lives is more than a commitment to physical health; it's an investment in the longevity and vitality of our cognitive essence. For those embarking on this journey, the promise of a sharper, more vibrant mind awaits.
​
References Used:

• Chupel, M. U., Direito, F., Furtado, G. E., Minuzzi, L. G., Pedrosa, F. M., Colado, J. C., Ferreira, J. P., Filaire, E., & Teixeira, A. M. (2017). Strength Training Decreases Inflammation and Increases Cognition and Physical Fitness in Older Women with Cognitive Impairment. Frontiers in Physiology, 8, 377. doi: 10.3389/fphys.2017.00377
• Pereira, E. S., Krause Neto, W., Calefi, A. S., Georgetti, M., Guerreiro, L., Zocoler, C. A. S., & Gama, E. F. (2018). Significant Acute Response of Brain-Derived Neurotrophic Factor Following a Session of Extreme Conditioning Program Is Correlated With Volume of Specific Exercise Training in Trained Men. Frontiers in Physiology, 9, 823. doi: 10.3389/fphys.2018.00823
• Wilke, J., Giesche, F., Klier, K., Vogt, L., Herrmann, E., & Banzer, W. (2019). Acute Effects of Resistance Exercise on Cognitive Function in Healthy Adults: A Systematic Review with Multilevel Meta-Analysis. Sports Medicine, 49(6), 905-916. doi: 10.1007/s40279-019-01085-x
• Mavros, Y., Gates, N., Wilson, G. C., Jain, N., Meiklejohn, J., Brodaty, H., Wen, W., Singh, N., Baune, B. T., Suo, C., Baker, M. K., Foroughi, N., Wang, Y., Sachdev, P. S., Valenzuela, M., & Fiatarone Singh, M. A. (2017). Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment: Outcomes of the Study of Mental and Resistance Training. Journal of the American Geriatrics Society, 65(3), 550-559. doi: 10.1111/jgs.14542
• Smolarek, A. de C., Ferreira, L. H. B., Mascarenhas, L. P. G., McAnulty, S. R., Varela, K. D., Dangui, M. C., Barros, M. P. de, Utter, A. C., & Souza-Junior, T. P. (2016). The effects of strength training on cognitive performance in elderly women. Clinical Interventions in Aging, 11, 749-754. doi: 10.2147/CIA.S102126
• Li, Z., Peng, X., Xiang, W., Han, J., & Li, K. (2018). The effect of resistance training on cognitive function in the older adults: a systematic review of randomized clinical trials. Aging Clinical and Experimental Research, 30(11), 1259-1273. doi: 10.1007/s40520-018-0998-6