Strength Training Slows Brain Aging
New research reveals that regular strength training measurably slows brain aging in older adults, with participants showing reduced biological age markers in the brain and better cognitive function over time. The findings reinforce strength training's benefits beyond muscle mass and bone density maintenance.
- The recent findings are from the "Randomized controlled trial of resistance exercise and brain ageing clocks" published in the journal *GeroScience*, which utilized data from 309 participants in the larger Live Active Successful Aging (LISA) trial. This study employed computational models called "brain clocks," which analyze resting-state functional MRI (rs-fMRI) scans to estimate a person's biological brain age, offering a more nuanced view of brain health than chronological age. - Beyond the new study, other research highlights that strength training has a neuroprotective effect, helping to preserve the volume of the hippocampus, a brain region crucial for memory that is often one of the first areas affected by Alzheimer's disease. Some studies have shown that in older adults with mild cognitive impairment, resistance training can help maintain the integrity of the brain's white matter, which is essential for communication between different brain regions. - The cognitive benefits of strength training are linked to the release of myokines and neurotrophic factors, such as brain-derived neurotrophic factor (BDNF). BDNF is often described as being like "fertilizer for the brain" because it supports the survival of existing neurons and encourages the growth and differentiation of new neurons and synapses. - In a meta-analysis of 58 randomized controlled trials involving over 4,300 older adults, resistance training was found to be the most effective type of exercise for boosting global cognition (which includes memory and attention) and inhibitory control (the ability to regulate behavior). For memory specifically, however, some research suggests that aerobic exercise and mind-body practices like Tai Chi may have a slight edge. - To assess cognitive function, researchers in this field often use a battery of tests, including the Montreal Cognitive Assessment (MoCA) to screen for general cognitive health, and more specific tests like the Stroop Test to measure selective attention and processing speed. - The positive effects of strength training on the brain are not limited to a single area; the recent study found that the benefits were distributed across the whole brain rather than being confined to isolated networks like the motor or default mode systems. This suggests that strength training induces a broad, systemic benefit to neural health.
