I am often asked “What is the most important thing to do to help my brain?” The evidence seems clear to me. Physical exercise is the key. The results of several recent studies add to my confidence.

A prospective study of 700 elders (average age = 80) showed that vigorous exercise lowered the risk of development of Alzheimer’s disease and slowed cognitive decline. The study was a part of the Rush Memory and Aging Project. The prospective study (participants were enrolled and followed forward) was the first to objectively measure the amount of exercise rather than rely on self-report of amount of exercise. Data were analyzed after 3.5 years. The exercise effect was evident even after statistically adjusting for social activity, cognitive stimulation, depression, health, and APOE status (a “risk” gene for Alzheimer’s disease). But beware that the benefits of exercise were found when comparing the two extremes of low exercise (lowest 10%) and highest exercise (top 10%). Intensity and consistency of exercise are important.

Another recent study demonstrated that resistance training twice a week for six months and 12 months improved executive and memory function in women with Mild Cognitive Impairment (who are at risk for dementia). Furthermore, participants in the Exercise for Cognition and Everyday Living also showed that women 70 to 80 years old who participated in twice weekly resistance training showed improvement in executive function and memory. Although these studies are small in size, they add to the growing consistency of the benefits of exercise and suggest that both aerobic and resistance training are uniquely important for maximum benefits.

Finally, there is good news for those with Parkinson’s disease. Vigorous resistance training reduces the effects of the disease. Subjects in this study averaged 59 years old and had been diagnosed for an average of 7 years. Participants engaged in either resistance training or a traditional fitness program focusing on balance, flexibility, and strength. Weight training produced improved scores on a Parkinson’s rating scale. Apparently, challenge to the neuromuscular system improves function in Parkinson’s disease.

Overall, these findings are very encouraging. A rigorous exercise program improves both cognitive and motor function in neurological disease and may slow progression. Furthermore, there are unique benefits to resistance training. This is an aspect of your life where you have control and can be proactive. I aim for 40 minutes of aerobic training three times a week and resistance training twice a week.