Are You Still Skeptical
It’s complicated. Maybe it’s even a little hard to believe. But, if you understand how exercise has its effect, maybe this will make more sense. Maybe you’ll even decide to start an exercise program that will help your body and your brain!
Here’s what happens in your brain with exercise:
Why Exercise Improves Cognitive Function
Exercise is not just a physical activity. It also helps our brain with cognitive functions that keep us sharp as we age.
Another way exercise improves memory is because it can help reduce anxiety one of the leading causes of memory lossexercise releases endorphins, chemicals that have a relaxing effect on our brains and body.
In addition, exercise promotes neurogenesis, which is how new neurons are born in the brain. Also, it induces genes that protect from toxins and reduce inflammation, two factors that play a role in preventing age-related cognitive decline.
What Are The Mental Health Benefits Of Exercise
Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But thats not what motivates most people to stay active.
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And its also a powerful medicine for many common mental health challenges.
Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you dont have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.
Read Also: What Happens During A Brain Freeze
Physical Activity Boosts Brain Health
Regular physical activity is an important part of a healthy lifestyle. Not only is it good for your muscles and bones, it can keep your brain healthy, too.
Physical activity can improve your cognitive healthhelping you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression. But you dont have to be a fitness guru to reap the benefits. Any amount of physical activity can help. No matter your age or fitness level, physical activity can help improve sleep, brain health, and quality of life.
Regular physical activity can also reduce your risk of cognitive decline, including dementia. One studyexternal icon found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.
Most adults should get at least 150 minutes of moderate intensity physical activity weekly. This can be broken into 30 minutes a day, 5 days a week. In addition to improving brain health, following these recommendations for physical activity can help you sleep and feel better, lose weight, reduce your risk of 20 chronic health conditions including heart disease and some cancers, and add years to your life.
What Actually Happens To Your Brain When You Work Out
Exercise can provide a way to maintain brain function, according to a study in the Trends in Neuroscience journal. The research shows that your session on the track or the treadmill increases the molecules in your brain that aid learning and protect against cognitive decline. Psychologist and mental game coach Dr. Delice Coffey adds that “Exercise helps new brain cells to grow. It aids in brain plasticity by stimulating the development of new connections between the cells and cortical areas of the brain.”
The rise in these molecules, known as a brain-derived neurotrophic factor , occurs in the hippocampus, which is the center for memory formation and learning. BDNF is a super-charged protein that helps keep brain circuitry intact. Those who have low levels of BDNF may suffer from Alzheimers, dementia, or depression.
Related:Best vegan protein powder
According to a study in the National Academy of Sciences journal the reason why people can start to suffer from impaired memory or dementia, when they get older, is because the hippocampus will naturally start to shrink as you age. However, a study by the University of British Columbia found that heart-pumping exercise increases the size of the hippocampus though you do need to be prepared to sweat it out as balance or resistance training exercises dont have the same effect.
You May Like: How Do You Know If Your Brain Is Bleeding
Useful Tips For A Healthy Brain
Whats Good for Your Heart is Good for Your Brain.What can add years to your life, help you lose weight, boost your mood, improve your sleep, reduce your risk of heart disease and cancer, keep your bones and your brain healthy? Exercise!
Even if you have never exercised, any physical activity is better than none at all.
What Can Exercise Do For Your Brain
Heart-pumping, sweat-inducing,stress-relievingexercise promotes a wide range of well-known physical healthbenefits. Exercise makes us feel better, but endorphins shouldnt getall the cognitive credit. Exerciseand its effects on the brainplays acritical role in our mental health, too. Here arethree ways exercise supports your brain function.
Studies have found that even a single boutof acute exercise can havesignificant positive effects on our cognitive function.1 Researchsuggests that aerobic exercise helps create new brain cellsa process called neurogenesisandimproves the way the brain works. Neurogenesis occurs in the hippocampus andstriatum and is essential to learning and memory.2 Tough workouts,like high-intensity interval training or HIIT, can also boost decision-makingand higher thinking.3 Not to mention exercise has been proven overand over to boost our moods. Working out makes us happier, healthier, smarter,and more positive humans.
As we age, our brain cells die, and the brain itself shrinks, losing important functions in the process. Add to that, cardiovascular risk factors that disrupt endothelial cell function and poor sleep that impacts white matter integrity and the clearance of toxic proteins. Exercise, however, has been shown to decrease the likelihood of developing vascular risk factors and improve quality of sleepboth of which reduce the risk of cognitive decline.4
Read Also: Anesthesia Effects On Alzheimer Patients
Practical Ways For A Busy Life
So how can you find time to exercise, especially with all the additional time demands of the pandemic, and the limitations imposed by the pandemic such as limited access to the gyms?
Even if you do not feel anxious or depressed, still take the exercise pills. Use them for protecting your brain.
Which Exercise Is Best For The Brain
If you want to increase your gray matter, you need to be prepared to break a sweat. Dr Coffey said that exercises most beneficial to the brain are aerobic-style workouts. “Studies show that swimming and running seem to be best for brain health,” said Coffey. “However, weightlifting can also increase the heart rate, which can also be beneficial to brain health.”
Read Also: What Fluoride Does To Your Brain
Exercise Improves Clinical Symptoms Of Anxiety And Depression
Researchers also have examined the effects of exercise on measurable brain function and symptoms of depression and anxiety. Exercise improves memory function, cognitive performance, and academic achievement. Studies also suggest regular exercise has a moderate effect on depressive symptoms even comparable to psychotherapy. For anxiety disorders, this effect is mild to moderate in reducing anxiety symptoms. In a study that I conducted with others among refugee children, we found a reduction in symptoms of anxiety and PTSD among children who attended eight to 12 weeks of dance and movement therapies.
Exercise could even potentially desensitize people to physical symptoms of anxiety. That is because of the similarity between bodily effects of exercise, specifically high-intensity exercise, and those of anxiety, including shortness of breath, heart palpitation, and chest tightness. Also, by reducing baseline heart rate, exercise might lead to signaling of a calmer internal physical environment to the brain.
It is important to note that the majority of studies examined the effects of exercise in isolation and not in combination with other effective treatments of clinical anxiety and depression, such as psychotherapy and medication. For the same reason, I am not suggesting exercise as a replacement for necessary mental healthcare of depression or anxiety, but as part of it, and for prevention.
Why Is Exercise Healthy
- Endurance, or aerobic, activities increase your breathing and heart rate.
- Strength exercises make your muscles stronger.
- Balance exercises help prevent falls, a common problem in older adults.
- Flexibility exercises stretch your muscles and can help your body stay limber.
You May Like: What Does Bleeding On The Brain Feel Like
Finding An Exercise Regimen For Optimal Brain Health
So, just how much exercise does one need to do for the brain benefits to kick in? A recent study published in Mayo Clinic Proceedings from the German Center of Neurodegenerative Disease suggested that 150 minutes of moderate and regular exercise a week can slow down cognitive decline in the brain. A 2018 study published by TheLancet Psychiatry found that people who exercised for 45 minutes for three to five times a week saw the most significant benefits to their mental health. Adam Chekroud, one of the authors of the study and an assistant professor of psychiatry at Yale University, says that after one goes beyond that threshold, the improvements are minimal.
Both Suzuki and Chekroud stresses that some exerciseno matter what formis always better than nothing. While Suzuki herself aims to work out between five to six times a week, her workout sessions can last anytime between 10 to 45 minutes, depending on the time she has available.
Your brain and your body really need regular physical activity for it to operate at its best, says Suzuki. And it doesnt need to be a strenuous, Barrys Bootcamp-style workout. Any movement that increases the heart rate has the potential to yield the brain benefit she describes, including a power walk. Says Suzuki, exercise is like a supercharged 401K for your brain.
You Dont Have To Suffer To Get Results
Research shows that moderate levels of exercise are best for most people. Moderate means:
Cant find time to exercise during the week? Be a weekend warrior
A recent study in the United Kingdom found that people who squeeze their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often. So dont let a busy schedule at work, home, or school be an excuse to avoid activity. Get moving whenever you can find the timeyour mind and body will thank you!
You May Like: Roy Jones Jr Brain Damage
Even A Little Bit Of Activity Is Better Than Nothing
If you dont have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, thats okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy youll have, so eventually youll feel ready for a little more. The key is to commit to some moderate physical activityhowever littleon most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.
Fact No : Brain Degeneration Is A Myth
For a long time, scientists thought that cognitive aptitudes like our wits and memoryalso known as fluid intelligencepeak around twenty years of age, then slowly decline.
Recent research conducted by MIT neuroscientists has found that it is more complicated than that.
It is not that our cognitive processes get better or worse over time, it is that they alter. This means that at different ages, we are more apt at certain things than at others.
It has been shown that:
- Information processing peaks around the age of 18 and 19
- Short-term memory peaks around 25 and declines around 35
- Visual short-term memory peaks in the early 30s
- The ability to read another persons emotion peaks around the 40s and 50s
- Vocabulary peaks in the late 60s or early 70s
Recommended Reading: Where Is Jfk’s Brain
Improve Your Mental Health
Love it or hate it, bouts of physical activity can have potent effects on your mood. The runners high that feeling of elation that follows intense exercise is real. Even mice get it. It may not be due to an endorphin rush, though. Levels of the bodys homemade opiate do rise in the bloodstream, but its not clear how much endorphin actually gets into the brain. Instead, recent evidence points to a pleasurable and pain-killing firing of the endocannabinoid system: the psychoactive receptor of cannabis.
What about yoga? Does it really help with stress? When anxiety levels rise, you tense up, your heart races and your attention narrows to a slit. This shift to fight or flight mode is automatic, but that doesnt mean its wholly out of your control. Yoga teaches the deliberate command of movement and breathing, with the aim of turning on the bodys relaxation response. Science increasingly backs this claim. For example, a 2010 study put participants through eight weeks of daily yoga and meditation practice. In parallel with self-reported stress-reduction, brain scans showed shrinkage of part of their amygdala, a deep-brain structure strongly implicated in processing stress, fear and anxiety.
It Promotes The Growth Of New Brain Cells
Researchers have shown in rats and mice that running ramps up the creation of new brain cells in the hippocampus, a small seahorse-shaped part of the brain devoted to memory formation and storage.
Exercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate.
You May Like: Why Are My Brain Freezes So Bad
Can Promote Better Sleep
One commonly overlooked factor in maintaining mental health is how well you sleep at night.
Although several factors affect your sleep quality, your level of physical activity appears to be particularly influential.
A 2017 review of 34 studies concluded that exercise, regardless of the type, can improve sleep efficiency and duration .
Whats more, exercise may improve sleep onset latency, or the time it takes you to fall asleep .
Therefore, if you have difficulty getting enough quality sleep, incorporating regular exercise regardless of the type may provide great benefits.
What Kind Of Exercise Is Best
- Exercise that involves movement is better than static exercise.
- An exercise that challenges you is good. Things that make you focus on what you are doing or learn something new are better than things you can do without thinking.
- Exercise is best when it is what the researchers call “chronic” or regular. Several times a week is best. And you need to do it always – week after week, and month after month. You need to do it hard enough and long enough that you see increases in your level of fitness. It needs to be a habit, part of your life.
- Exercise that includes changes in scenery is good. Workouts that involve interacting with other people are also good. An exercise class might be better than working out alone. Running or biking outside beats running on a treadmill or riding a stationary bicycle. The less “boring” or automatic the exercise is, the better it probably is for your brain! But don’t get the wrong idea: Any kind of exercise is better than none at all.
- The exercise may not need to be exhausting or push you to the limit. One researcher found that less taxing exercise was actually better at helping cognition. It makes sense: when you are totally fatigued, you can’t function as well.
- You may not have to exercise for a long time. Some experts say short exercise periods are as good as or better than long ones.
- Bottom line: Any exercise could help!
Go for it!