Although the health benefits of exercise are widely acknowledged, its effects on the brain are equally remarkable. float It is a popular exercise known for its ability to improve cognitive function and full-body workout benefits. Swimming is emerging as a powerful sport for preserving and improving brain function due to its rhythmic movements, coordination requirements, and the calming effects of the water. But is it really one of the best mental workouts? If so, what additional physical activity supports a stronger brain?

We got in touch with Dr Aditya Gupta, Director, Neurosurgery and CyberKnife at Artemis Hospital, Gurugram, who explains how swimming can be a beneficial exercise for brain health.

Dr Aditya Gupta explains that swimming is a physical exercise that forces the mind and body to work together. Swimming requires control of breathing, strokes and movements as it involves complex brain-body synergy. The brain’s ability to form new connections and adapt is known as brain plasticity, and it is enhanced by this coordination, which increases neuronal activity. Here’s how swimming can boost brain health:

Improved memory and learning ability:

Research has shown that swimming can enhance cognitive and memory performance. The aerobic properties of swimming improve blood flow to the brain, which helps the brain develop memory and learn new information. According to a study published in the journal Physiology and Behavior, swimming can promote the synthesis of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, including the survival and proliferation of existing neurons.

Stress reduction and improved mood:

Swimming is known for its relaxing properties, helping to reduce stress and anxiety. The brain’s natural “feel good” chemicals, endorphins, are associated with the rhythmic quality of swimming and the calming effects of the water. Frequent swimming may help boost mental health by reducing 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 connections. Cognitive processes, including creativity, critical thinking, and problem-solving, benefit from this cross-communication. The meditative elements of swimming, which focus on breathing and movement, can enhance attention and cognitive clarity.

Dr. Aditya Gupta explains that swimming is one type of exercise that improves cognitive function to a great extent, but it is not the only exercise. Other types of exercise also improve memory, mental health and cognitive function. These include:

1. Aerobic exercise: 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 encourages the growth of new neurons and enhances brain function overall. Running in particular has been shown to increase the volume of the hippocampus, an important part of the brain associated with memory and learning.

2. Strength training: Although resistance training and weight lifting are less associated with brain health than aerobic exercise, they still provide significant cognitive benefits. Increases in executive functions, including organizing, multitasking, and planning, have been associated with strength training. It also increases neuroplasticity and BDNF levels, which help 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 health. These techniques reduce stress, improve mood and strengthen mental abilities, including attention and memory. For example, it has been demonstrated that yoga increases the amount of ‘grey matter’ in the brain, which is associated with better cognitive function.

4. Dance: Dancing is a great exercise for the brain. Learning new dance moves requires balance, memory and coordination – all of which are neurologically stimulating. Studies have proven that dancing increases neuroplasticity and perhaps reduces the incidence of dementia.

5. Strength training with intervals (HIIT): HIIT involves alternating brief bursts of high-intensity exercise with rest or low-intensity activity in between. This type of exercise has been proven to enhance brain function, particularly in the areas of executive function, memory, and attention. The vigorous physical exercise of HIIT increases BDNF levels, which supports neurogenesis and brain health.

Dr Aditya said, “Exercise is beneficial for everyone, but some groups may benefit more than others. Engaging in regular physical activity helps improve cognitive function in older individuals and reduce the risk of cognitive decline. Exercises such as swimming, yoga and aerobic activities can also be very beneficial for those who are struggling with chronic stress or mental health conditions such as depression and anxiety.”

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