Neurologist Kim Johnson Hatchett recommends building muscle strength for anyone wanting to maintain brain function now and as they age.
Hatchet is Approximately 9,000 TikTok followersHe advised me to keep moving for my body and my brain. Recent Posts“The scariest thing I see as a neurologist is the slow weakening of America. Not moving your muscles affects every aspect of your life, but most importantly your brain.”
In an interview this week selfHatchett said physical activity is more closely linked to brain health than people realize.
“Every time you exercise, your body releases nerve growth factor, a peptide involved in regulating neurons in the brain,” she explained. “It also supports myelin, the neuroprotective sheath that helps nerve fibers carry electrical impulses quickly and efficiently, but which can degenerate as we age.”
Hatchett argues that regular aerobic exercise increases blood flow to the brain and improves cognitive function. “You might be surprised to learn that just a little bit of exercise each day could reduce your risk of dementia,” he said.
Additionally, Hatchett says that playing a sport, taking a workout class, or simply moving your body in a new way is like learning a new skill, which creates connections in your brain.
Repeating these activities over time will strengthen the connection.
“If you want to maintain your athletic and cognitive performance, exercising and using your muscles every day is an investment,” she told Self magazine. [nerve growth factor] It just helps your brain function better.”
Hatchett advises her patients to start strengthening with simple bicep curls and chair squats. “Incorporating exercise into your daily life often leads to greater mental clarity and energy.”
Hatchett’s recommendation is backed by a wealth of research suggesting that physical activity is key to cognitive health.
Earlier this year, the study Published in JoeAlzheimer’s disease studies have found that regular exercise (even just a few thousand steps) is associated with increased brain volume.
Brain volume is correlated with brain health, and low brain volume can lead to poorer cognitive function and ultimately dementia, but maintaining or increasing brain mass could have “potential neuroprotective effects,” according to the researchers.
Another studyAccording to a paper published in the Journal of Applied Physiology last year, Squat for just one minute Doing it occasionally during long periods of sitting can improve your cognitive performanceAbove.
Hatchett explains that we lose 1 to 2 percent muscle mass each year after age 50, and 3 percent each year after 60. But you can counter this deficit by making changes in your 30s and 40s.
Hatchett likens these changes to long-term investing: “I’m in my 40s now and I’m putting money into a 401K so that I’ll be financially secure when I retire. It’s wise to make a similar investment in your health,” she told Self.
She tells her patients to aim for 30 minutes of strength training three to four times a week and 25 to 30 minutes of physical activity each day.
this is, World Health Organization Guidance Adults should do at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week.
Hatchett’s hope is to inspire people to make changes that will help them feel more confident about the aging process.
“Ultimately, what I want people to know is that you have more control over the aging process than you think!,” she told Self magazine. “Some decline with age isn’t inevitable, and regular exercise and strength training will ultimately pay huge dividends.”
