Physiotherapy meets cognitive health: Brain-boosting through exercise
As a physiotherapist, your job is to improve your patients' physical health and mobility. But have you ever considered how exercise and physical activity can also affect cognitive health?
The effects of exercise on the brain are becoming increasingly clear with the progress of research, and it is important that we as healthcare providers continue our education accordingly.
In this blog post, we will take a closer look at the relationship between physical activity and cognitive health. You will also receive some valuable tips on how to help your patients improve their cognitive health by integrating exercise and physical activity into their therapy plans.
Let's take a look:
- What is cognitive health?
- What role do movement and physical activity play?
- Practical applications for physiotherapists
- A personal account
1. What is cognitive health?
As professional physiotherapists, it is important that we focus not only on the physical fitness of our patients, but also on their cognitive health.
Cognitive health refers to a person's ability to process, store, and retrieve information. It also includes the ability to make decisions, solve problems, and concentrate. Good cognitive health is essential for a fulfilling and happy life. However, cognitive problems can significantly impair a patient's quality of life.
Some examples of cognitive problems are:
- Memory loss
- Difficulty concentrating
- a reduced ability to learn new information
These problems can cause patients to have difficulty managing their daily tasks, maintaining social relationships, and performing their work.
How do cognitive problems arise?
There are various factors that can affect cognitive health. Some of the most common causes are:
- Aging: As we age, the brain's ability to process, store, and retrieve information declines. This can lead to memory problems, difficulty concentrating, and a general decline in cognitive abilities.
- Diseases: Various diseases such as Alzheimer's, Parkinson's, or stroke can impair cognitive health.
- Injuries: A head injury or traumatic brain injury can lead to cognitive problems, especially if the brain damage is severe.
- Stress and anxiety: Chronic stress and anxiety can impair memory and concentration.
- Sleep disorders: Sleep disorders such as sleep apnea1 or insomnia can lead to cognitive problems because the body and brain do not get enough rest.
As a physiotherapist, you can support your patients in improving and protecting their cognitive health through movement. You'll learn exactly how later. First, let's look at precisely how physical activity promotes cognitive health.
2. What role do exercise and physical activity play?
Studies in recent years have repeatedly shown that regular exercise and physical activity play an important role in maintaining cognitive health. One example of this is the study "Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging," published in the Journal of Alzheimer's Disease.
This study conducted a meta-analysis of 16 randomized controlled trials to investigate the impact of physical activity on the brain and cognitive function. The results showed that regular physical activity reduces the risk of cognitive impairment and dementia and improves cognitive performance in older adults.
But how exactly does that work?
Increased physical activity promotes the following three relationships:
- More energy for the brain: Physical activity increases blood flow to the brain, which in turn improves the supply of oxygen and nutrients. Better oxygen and nutrient supply is important for brain health and function, as the brain requires a lot of energy to operate.
- Synapse formation: Increased physical activity promotes the release of certain hormones, such as growth hormone and brain-derived neurotrophic factor (BDNF), which stimulate the growth of brain cells and promote the formation of new synapses. These synapses are crucial for the transmission of information between different brain regions and form the basis for our learning and memory abilities.
- Fewer stress hormones: Physical activity can also help reduce stress and anxiety. Stress and anxiety can negatively affect the brain and even lead to cognitive problems. Physical activity reduces the production of stress hormones such as cortisol and adrenaline, which in turn can help reduce stress and anxiety.
3. Practical applications for physiotherapists
The theory is sound, now let's move on to practical application. A variety of sports and exercises can help your patients support their cognitive health. Depending on the specific issue, you can make the following recommendations and expand the therapy plan accordingly:
Cycling stimulates the brain cells.
Regular cycling has a positive impact on cognitive health. A study conducted by the University of Illinois in 2013 examined the effects of cycling on the brain in young adults.
The participants cycled regularly for six months and it was found that the gray matter2 in the brain had increased, especially in regions important for attention and processing speed.
Swimming improves memory
Swimming also has positive effects on cognitive health. A study published in the Journal of Science and Medicine in Sport investigated the effects of swimming on cognitive function in older adults. Participants were divided into two groups: one group swam for 50 minutes three times a week, and the other group was inactive.
The results showed that the group that swam regularly exhibited a significant improvement in their cognitive functions, particularly in working memory and processing speed. Furthermore, the swimming group also showed improved mood compared to the control group.
One possible explanation for these results is that swimming is a complex activity that requires both aerobic and anaerobic energy processes. This may help improve blood flow to the brain and promote the release of neurotrophins, which stimulate the growth of brain cells and the formation of new synapses.
Retro sports for a young brain
Nothing screams 80s like aerobics. This fitness workout combines gymnastics with dance and has been captivating people for decades. But aerobics doesn't just lift your spirits, it's also fun for your synapses.
A study by Erickson et al. (2011) found that older adults who regularly participated in an aerobic exercise program showed an increase in hippocampus size of about 2% compared to a control group that did not engage in any physical activity.
The authors suggested that this increase in hippocampal size could be due to improved cognitive function, as the hippocampus plays a crucial role in memory formation and maintenance.
Balance exercises
Exercises to improve balance can stimulate the brain by challenging the body's visual and vestibular systems. They also help the brain form new neural connections, making it more resilient to age-related damage and helping to maintain cognitive function.
Strength training
Raft training can help improve blood flow to the brain, which allows more nutrients and oxygen to reach the brain and thus supports cognitive function. Studies have shown that strength training improves cognitive abilities such as working memory, attention, and concentration.
4. A report on experiences
For this article, we sat down with Rainer Vogel. A few years ago, the senior citizen from Hamburg sought help due to memory and reaction problems and unexpectedly found it with his physiotherapist.
Now he shares his experiences with us:
“I was initially somewhat skeptical that physical exercise could actually help improve my mental health, but I was willing to try anything.”
My physiotherapist started with simple exercises designed to improve my hand-eye coordination and spatial awareness. We began with simple ball games, which I initially found a bit tedious, but after a few weeks I already noticed an improvement in my reaction time.
Next, we did exercises designed to improve my fine motor skills. I was given small objects that I had to hold and move in different combinations and positions. These exercises were challenging, but also very entertaining.
Another important part of our training program was strength training. My physiotherapist explained that strengthening my muscles would help my brain receive more oxygen. I started with light weights and gradually worked my way up to heavier ones.
In addition to the physical exercises, my physiotherapist also gave me some cognitive exercises that I could do at home. I started with simple memory games and then worked my way up to more complex exercises.
I've been seeing my physiotherapist for almost two years now, and I can already see a significant improvement in my cognitive abilities. I feel mentally sharper and can concentrate better. My physical health has also improved, as I'm now stronger and fitter.
Overall, I am very grateful to my physiotherapist for helping me improve my cognitive abilities.”
glossary
- Sleep apnea: A breathing disorder that prevents the brain from receiving enough oxygen; causes multiple awakenings during the night.
- gray matter: an important part of the central nervous system, it controls all brain functions
- Hippocampus: part of the brain, relay station of the limbic system
- vestibular: relating to the sense of balance