According to a new study, weight training may help shield older adults’ brains from dementia. A study published in the journal GeroScience, led by Isadora Ribeiro, PhD, a researcher at the School of Medical Sciences at the State University of Campinas in Brazil, suggests that resistance training can improve cognitive abilities while enhancing brain anatomy in those at risk for cognitive decline.
Together, these results demonstrate that increased resistance training has a protective effect against inflammation. It significantly increases insulin sensitivity, which are both factors that are key to keeping our brains healthy. Moreover, it has been shown to raise brain-derived neurotrophic factor (BDNF) as well—a protein that is critical for the growth and survival of neurons. Resistance training invokes physiological processes that can reduce important risk factors for dementia. These bodies have named factors such as obesity, cardiovascular disease, and diabetes.
Those results are extremely encouraging, Ribeiro says. She states, “Weight training can reduce inflammation, improve insulin sensitivity, and increase levels of neurotrophic factors like BDNF, which support the growth and survival of neurons. It does so by enhancing cardiovascular health and cerebral blood flow—all of which are essential for preserving brain health.
For example, Ribeiro discusses the scientific evidence in favor of physical exercise. This is because it stimulates the release of irisin, a newly discovered hormone that promotes neuroprotection and enhances brain plasticity. She highlights the potential of weight training: “This is an interesting finding because it suggests that weight training may not only help to increase cognition but prevent the development of atrophy in regions related to Alzheimer’s disease — potentially delaying progression or even preventing the onset of dementia.”
The study specifically investigated how resistance training impacts verbal episodic memory and the strength of neurons in areas of the brain associated with Alzheimer’s disease. Ribeiro explains that observed changes in white matter integrity suggest that resistance training may directly influence the anatomical structure of neurons. She continues, “We detected increases in white matter integrity. This means resistance training could be producing direct effects on the anatomical structure of neurons, which are important for fast and efficient signaling between brain areas. This underlies improvements in memory, attention and overall cognition.”
Small, too, is pretty much in agreement with Ribeiro when it comes to recognizing the importance of these findings. He repeatedly claims, for instance, that strength training increases cognitive function. This is consistent with past research done on animals and humans. He adds that many previous studies showing brain health benefits have mostly looked only at the effects of aerobic exercise. Regular physical exercise can even grow the size of the brain areas responsible for memory and intelligence, he notes.
Recent research is revealing the importance of strength training for cognitive health. Lastly, Small highlights that these programs are simple and convenient for older adults to engage with. The current research shows comparable positive effects with strength training. In addition, it’s never too late to start a strength training routine — older adults have much to gain. It helps increase your stamina and energy levels. It assists older adults in navigating their daily activities and lowers their risk of fatal falls.
It’s important to remember that Small warns about making sure you have the right guidance when starting any new exercise routine. Even when people go to make changes such as exercise more or change their diet, take supplements, or even using medications, he stresses that we must always be certain that benefits exceed risks. Exercise training for older adults can come with significant risk. Nonetheless, these exercises need proper supervision for patients to avoid injuries. An experienced instructor makes it less likely that at-home workouts will lead to injuries.
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