Is swimming one of the best exercises for brain health? Here’s what an expert says

While the health benefits of exercise are widely recognized, its impact on the brain is equally notable. Swim Swimming is a popular exercise known for its ability to improve cognitive function and its benefits as a full-body workout. Swimming is becoming a powerful sport for preserving and improving brain function due to its rhythmic movements, coordination requirements, and the calming effects of water. But is it really one of the best mental exercises? If so, what other types of physical activity promote a stronger brain?

We caught up with Dr Aditya Gupta, Director of Neurosurgery and Cyberknife at Artemis Hospital Gurugram, who shares how swimming can be a beneficial exercise for brain health.

Cognitive benefits of swimming

Dr. Aditya Gupta explains that swimming is a physical exercise that makes the mind and body work simultaneously. Swimming demands control over breathing, strokes, and movements due to the intricate synergy between the brain and the body. The brain’s ability to adapt and create new connections is known as brain plasticity and is enhanced by this coordination, which increases neural activity. Here’s how swimming can improve brain health:

Improves memory and learning:

Research has indicated that swimming may improve cognitive and memory performance. The aerobic qualities of swimming improve blood flow to the brain, which helps the brain develop memories and learn new information. Swimming may stimulate the synthesis of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, including the survival and proliferation of existing neurons, according to a study published in the journal Physiology and Behaviour.

Stress reduction and mood improvement:

Swimming is known for its relaxing properties, which help reduce tension and anxiety. Natural brain chemicals that produce a sense of well-being, endorphins, have been linked to the rhythmic quality of swimming and the calming effect of water. Swimming regularly can help improve mental health by alleviating symptoms of anxiety and depression.

Improved cognitive function:

Since swimming requires simultaneous bilateral activity (using both sides of the body), it helps improve hemispheric brain connectivity. Cognitive processes such as creativity, critical thinking, and problem-solving benefit from this cross-communication. The meditative elements of swimming, which focus on breathing and movement, can improve concentration and cognitive clarity.

Other exercises to improve brain health

Dr. Aditya Gupta explains that swimming is one type of exercise that significantly improves cognitive function, but it is not the only one. Memory, mental health, and cognitive function are also improved by other types of exercise, including:

1. Aerobic exercises: Physical activities that improve brain function include walking, cycling, and jogging. Exercises that increase heart rate, such as aerobics, improve blood flow to the brain, which stimulates the development of new neurons and improves overall brain function. Running, in particular, has been observed to improve the volume of the hippocampus, an important part of the brain related to memory and learning.

2. Strength training: Although resistance training and weight lifting are less often linked to brain health than aerobic exercise, they offer significant cognitive benefits. Strength training has been associated with improved executive functions such as organization, multitasking, and planning. It also increases neuroplasticity and BDNF levels, which helps reduce the risk of dementia and cognitive decline.

3. Yoga and Tai Chi: Mind-body practices that integrate physical activity and mindfulness, such as yoga and tai chi, contribute to overall mental well-being. These techniques reduce stress, improve mood, and strengthen mental abilities, including concentration and memory. For example, yoga has been shown to increase the amount of “gray matter” in the brain, which is linked to better cognitive function.

4. Dancing: Dancing is an excellent exercise for the brain. Learning new dance moves requires balance, memory and coordination, all of which stimulate the neurological system. Studies have shown that dancing improves neuroplasticity and may reduce the incidence of dementia.

5. High-intensity interval training (HIIT): HIIT alternates short bursts of high-intensity exercise with rest or low-intensity activity in between. Exercises of this type have been shown to improve brain function, especially in the domains of executive function, memory, and attention. Vigorous physical exercise from HIIT increases levels of BDNF, which supports neurogenesis and brain health.

Who benefits most from these exercises?

“Exercise is beneficial for everyone, but some groups may benefit more than others. Regular physical activity has been shown to improve cognitive function and reduce the risk of cognitive decline in older people. Exercises such as swimming, yoga and aerobic activities can also be very beneficial for people suffering from chronic stress or mental health problems such as depression and anxiety,” said Dr Aditya.