The Unexpected Connection Between Strength Training and Memory
This is a short practical summary of the recently published research [1] linking easy strength exercises with improvements in cognitive skills. This study investigated the impact of a 12-week resistance training (RT) program on cognitive function and cortical thickness in older adults with either high or low risk of mild cognitive impairment (MCI).
The overall findings suggest that a 12-week RT intervention may effectively improve cognitive performance and slow neuronal loss in the hippocampal complex of older adults at high MCI risk. Ultimately, the study provides further evidence for the neuroprotective potential of resistance training and its possible role in cognitive health.
Background
Cognitive Decline and Aging: Aging is often associated with declines in cognitive and motor abilities, sometimes progressing to mild cognitive impairment (MCI). MRI studies have shown that atrophy of frontal and temporal regions, including the hippocampus, can begin several years before cognitive impairment.
Executive Functions: The loss of executive functions, such as planning, switching/set-shifting, working memory, and inhibitory control correlate with declining functional abilities, affecting quality of life.
Physical Activity as an Intervention: A growing body of evidence highlights the potential of physical activity, particularly resistance training, as a non-pharmacological approach to mitigate cognitive decline in older adults with MCI.
Neuroprotective Mechanisms of Exercise: Chronic exercise interventions have been shown to reduce inflammatory markers while boosting neurotrophic factors, leading to a neuroprotective effect.
Focus on Cortical Thickness: This study specifically aimed to investigate the effect of resistance training on brain cortical thickness, a biomarker of gray matter integrity. The researchers aimed to build on previous work showing resistance training impacts neurometabolites and blood biomarkers.
Methods:
Participants: 70 older adults (60-85 years) were recruited. Participants were stratified based on their Montreal Cognitive Assessment (MoCA) scores into high-risk (<26) and low-risk (≥26) MCI groups.
Study Design: Randomized controlled trial (RCT) with two groups: a 12-week lower limb resistance training group and a waiting list control group.
Resistance Training Protocol: Participants trained twice per week on lower limb exercises (leg press, leg curl, leg extension, calf raises), with progressive increases in intensity (70-85% 1-RM). "The main resistance training program consisted of three sets of four lower limb exercises: (1) leg press, (2) leg curl, (3) leg extension, and (4) calf raises".
Neuroimaging: 3D T1-weighted MR images were acquired to estimate cortical thickness.
Key Findings:
Cognitive Performance: A significant interaction of Time (baseline vs. post-test) with Group (experimental vs. control) and MCI Risk (high vs. low MCI risk) observed only for response times on the Go/No-go task.
Cortical Thickness: A significant Time × Group × MCI Risk interaction was observed for the right parahippocampal region. Older adults with high MCI risk allocated to the experimental group showed an increase in parahippocampal cortical thickness
Baseline performance on the four cognitive tasks and exercise-induced changes, illustrating that changes in reaction time were negatively associated with baseline reaction times.
Implications:
Neuroprotective Potential of Resistance Training: The study reinforces the idea that resistance training may have a neuroprotective effect, potentially slowing neuronal loss in the hippocampus, particularly for those at higher risk of MCI.
Cognitive Status Matters: The findings suggest that individuals with higher MCI risk may benefit more from resistance training interventions than those with lower risk.
Go/No-go Task Sensitivity: The observed improvements in the Go/No-go task suggest that resistance training may be particularly beneficial for improving response inhibition.
Next steps:
Consider trying our blood pressure app BreathNow which includes a set of easy resistance and isometric exercises for seniors which are specifically designed to lower blood pressure and at the same time improve cognitive performance.
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