Walking your way to a healthy brain
My attempt to summarize how physical activity can make or break a brain.
This post will make some people uncomfortable because some of it will challenge the use of prescription medications. There’s nothing I can do to stop that from happening short of not writing the post, but that’s not going to happen. Mental health is an important and complicated topic. I’m writing this as a person who celebrates human flourishing, and I’m not at all interested in judging people for their individual decisions.
I’m fortunate that I’ve always enjoyed my work, even to the point of reading transportation plans and safety studies from other consultants. But recently I’ve been reading academic studies that test my comprehension skills. Translational Psychiatry, Journal of the American Medical Association, and the American Journal of Preventive Medicine are treasure troves that I would not have slogged through five years ago. But it’s a researcher’s playground if the researcher wants to make a documentary about unhealthy streets and buildings. (Psst, I do. Click here.)
I won’t pretend to love dissecting medical journals, or that I don’t long for a Saturday morning cartoon version. That got me thinking, maybe my dear readers would appreciate the same (or something in that direction). So since I have to make notes of this stuff along the way, here’s a smidge about the effects of physical activity on the human brain. It’s not only about older adults, but they’re a major factor in the studies I’ve been reading.
I’m thinking out loud as I summarize this stuff, so brace yourself for Captain Obvious commentary. Don’t mistake me for an expert, but as always, ask me anything.
Physical Activity is a Non-Pharmacological Brain Booster
Pharmaceuticals are a trillion dollar industry, so they take the spotlight. They can make any advertising spends they want, so their products are always on our minds. But what researchers know is that the simple act of walking or biking can be a powerful tool for brain rejuvenation.
Many people who are on prescription drugs for anxiety, depression, and even severe ailments like schizophrenia can dramatically improve their mental health with physical activity. Some are able to ditch pills altogether.
Every step you take, every pedal you push, is a step toward a healthier brain. Again, I’m not anti-pill, I’m pro-human flourishing. Pfizer isn’t going to tell you that lifestyle changes would shrink their profits.
Physical Activity and My Aging Brain
It’s not just mine, your brain changes with age. It’s a use-it-or-lose-it situation, which is why so many journals have articles about “maintaining optimal brain health.”
Think of your brain as a bustling neighborhood, with different regions serving unique purposes. When we engage in physical activity, specific brain areas light up with joy and vitality. If a doctor were to stroll through your brain regions, they’d see how you’ve benefited from walking and riding bikes.
The Hippocampus: Your Brain's Home for Memory
It's responsible for learning, memory formation, and spatial navigation. Physical activity lights up the hippocampus, helping it flourish and maintain its youthful vigor.
The Frontal Cortex: The Control Center
The frontal cortex oversees decision-making, problem-solving, and attention. (It’s still not done growing until you’re 25, which is one reason it’s so crazy that 16-year olds drive.) When you engage in physical activity, it's like a personal trainer for your brain, sculpting it into a sharp and focused powerhouse.
The Temporal Lobe: Emotions and Memories Unleashed
The emotional hub of your brain, playing a vital role in memory consolidation and emotional processing. Physical activity releases positive emotions and memories. It's like hitting the play button on your brain's personal movie reel, filled with heartwarming moments.
The Parietal Region: Coordination and Perception
Picture the parietal region as the maestro orchestrating coordination and perception in your brain. It helps you navigate your environment, maintain balance, and interpret sensory information. Through physical activity, you're giving this region a chance to dance and groove, fine-tuning your movements and enhancing your spatial awareness.
Genetics
Genes are kind of like blueprints that determine your brain's potential. Physical activity serves as the catalyst that activates and maximizes this potential. It's like watering a seedling to help it grow into a magnificent tree, where your genetic makeup and physical activity intertwine to promote brain health. I feel like I’m using way too many disparate analogies, but like I said, I’m thinking out loud.
Brain Structure
Structural MRI studies have revealed a remarkable association between engaging in physical activity and larger brain volumes in regions that are particularly vulnerable to dementia (hippocampus, temporal, and frontal regions). Those regions are some architectural wonders of the brain. When you engage in physical activity, it's like adding an extra floor or expanding the rooms in these regions.
Physical activity also plays a significant role in preserving the integrity of gray matter and white matter in the brain. Gray matter is the cityscape, housing neurons that process information. White matter is the street network connecting brain regions. Physical activity acts as a guardian, protecting these essential structures from the wear and tear of time.
Brain Function
Imagine your brain as a team of dedicated workers, each with their own specific tasks. When you exercise, it's like giving this team a boost of energy and focus. The brain areas responsible for executive function, which involves planning, problem-solving, and attention, become sharper and more efficient. Basically the opposite of me doing yard work and other Saturday chores as a teenager.
The Walkable Brain
Systematic reviews confirm what many urban planners have long suspected—creating neighborhoods that prioritize walkability and bikeability can significantly contribute to brain health. Convenient sidewalks, short crossing distances at intersections, low-speed streets, a mix of land uses, and interesting building designs are all part of the prescription for healthy living. This stuff makes walking appealing.
This is why I’ve been saying local land use regulations can be medicine or poison, life-giving or a death sentence.
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