Now, for the equally important half of the equation: exercise. Any movement is beneficial for neurological health; however, Nicola does praise aerobic exercise and resistance training for optimal brain aging.
Aerobic exercise has also been shown to generate new neurons in the hippocampus2, or the region of the brain associated with memory, learning, and emotions.
On the other hand, resistance training offers new and exciting brain benefits, too. She explains that contracting your muscles releases certain myokines3, or muscle-based proteins, into the bloodstream.
“They go up to the blood-brain barrier, and they have an effect on different areas of our brain,” Nicola shares. And some of these myokines have been shown to have neuroprotective properties4.
Not sure how often is often enough? Nicola recommends getting at least 20 minutes of aerobic exercise per day and resistance training three times a week.
“You want to do around five exercises per muscle,” she explains. If you need some workout inspiration, feel free to check out our full strength training guide.
