Physical exercise is traditionally thought to be beneficial for both muscular strength, cardiovascular fitness, and weight management; however, emerging neuroscience research is providing new insights into how physical activity can change your brain. In fact, recent studies indicate that daily physical activity enhances memory, increases mental acuity, improves emotional stability, and could even slow the decline of your brain’s functioning associated with aging. Based on the evidence, scientists consider exercise one of the most effective methods available to sustain brain health at every point of life.
Brain Reorganization Through Exercise
The brain is a dynamic, changeable entity that continually changes through a process called neuroplasticity – or, how the brain changes based on developing new neuron connections. Physical movement provides excellent stimulation to the process of neuroplasicity in multiple ways.
First, when you’re active, blood flow to the brain increases; oxygen and nutrients are supplied to support normal functioning of brain cells. Second, exercising causes the release of additional chemicals that stimulate neurogenesis (the creation of new neuronal cells) and improve the signalling between nerve cells.
Studies show that consistent physical activity increases the size of specific areas of the brain, particularly the hippocampus — the brain structure that plays an important part in memory and learning.
The Role of Brain-Derived Neurotrophic Factor (BDNF)
BDNF: The “Fertilizer” for your brain
Neuroscientists believe that one of the most important discoveries related to NERD exercise, is an important protein called brain-derived neurotrophic factor (BDNF). BDNF is often called “brain fertilizer” as this protein helps to keep existing neurons alive, while encouraging new neuron growth.
Aerobic exercises (i.e., running, cycling, swimming, brisk walking) increase the production of BDNF. That means when BDNF levels are high, a person may exhibit the following characteristics:
- Better consolidated memories
- Improved ability to learn new things quickly
- Greater ability to concentrate on a specific task or thought
- Improved ability to regulate mood
Conversely, low levels of BDNF have been associated with having an increased risk for developing negative mental health symptoms, including depression, anxiety, or neurodegenerative disorders.
Exercise becomes a way to improve memory
Research studies indicate that people who perform regular exercise tend to perform better on cognitive or memory tests than individuals who do not regularly engage in physical activity. The research suggests that physical activity is especially effective in protecting episodic memory (i.e. the ability to recall specific events, experience, information).
The hippocampus is an area of the brain that shrinks with age and thus contributes to memory deficits. Consistent to moderate levels of aerobic exercise appear to slow down the shrinkage of the hippocampus compared to similar age, sedentary healthy adults, and in some cases slightly reverse the shrinking process.
Older adults participating in moderate exercise programs typically exhibit improvements in cognitive memory function after several months of participating in regular exercise, indicating that regular physical activity may slow or delay the typical decline in cognitive memory function associated with aging.
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Mental Health Benefits of Physical Activity
Physical exercise can also have a marked impact on mental/emotional well-being aside from its effect on cognition/memory. Through physical activity (exercise), endorphins, dopamine, & serotonin — the chemicals responsible for creating feelings of happiness and emotional equilibrium — are released into the body.
In recent years, frequent exercise has shown significant decrease in the symptoms of:
- Depression
- Anxiety
- Stress
- Sleep Disorders
Psychologists now consider exercise as a part of treatment plans for those experiencing mild to moderate depression. Some have demonstrated exercise can be as nearly effective in improving one’s mood as using medication.
Exercise lowers levels of cortisol, which is the body’s predominant stress hormone. When cortisol levels remain elevated for long periods of time, they may create negative changes in the structure of the brain and the brain’s emotional resiliency.
Does Exercise Reduce the Risk for Developing Dementia?
Scientists have begun to investigate whether a link exists between exercise and the development of neurodegenerative diseases (such as Alzheimer’s Disease & Parkinson’s Disease). Physical activity is not a treatment; however, there is evidence to support the idea that physical activity may reduce the risk of developing neurodegenerative diseases.
Physical activity plays an important role in maintaining the integrity of the blood vessels in the brain and decreasing the inflammation of the brain, both of which are necessary for long-term cognitive function. Additionally, physical activity may prevent the formation of the neurotoxic proteins that are known to contribute to the development of Alzheimer’s Disease.
Older adults do more than feel good when they exercise, and older adults who are physically active can expect less risk of having severe cognitive decline than their sedentary peers. Exercise can provide a wide variety of benefits to your brain depending on the type of exercises you do!
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Range Of Exercises That Can Provide The Most Benefits For Your Brain
General aerobics exercises (e.g., swimming, running, dancing, cycling) have a positive impact on overall blood flow and stimulate the production of BDNF (Brain-Derived Neurotrophic Factor).
Weight training and resistance training may benefit all aspects of executive function, attention and decision-making skills.
Mind-body exercises (e.g., yoga, tai chi) provide a combination of movement, breath and being mindful. These exercises are believed to improve emotional control while also significantly reducing stress.
Sports or dance routines that include balance, rhythm and coordination challenge several different brain systems concurrently, further enhancing the integrity of neural networks.
What Is Recommended Amount Of Exercise Per Week?
Experts such as the Centre for Disease Control and Prevention (CDC) recommend an absolute minimum of 150 minutes of moderate-intensity exercise each week. Examples include:
- 30 minutes of brisk walking five days a week
- Cycling
- Swimming
- Group fitness classes
- Joining in recreational sports
Small amounts of physical activity can be beneficial. Research shows that short and frequent spurts of movement may offer more advantages than long periods of inactivity followed by brief and intense exercise sessions.
But what’s more important is how often you exercise (how consistent you are) rather than how hard you work out (off intensity). A person who walks every day may experience greater long-term cognitive development compared to a person who only works out occasionally and completes very physically demanding exercises.
Children are especially impacted by exercise; they show improvement in their ability to concentrate and focus on academics (their schoolwork) when they are physically active.
When children exercise, there is an increase in activity in the area of the brain that is associated with planning, focusing, and problem-solving; schools that provide quality physical education programs tend to see improvements in student behaviour as well as enhanced academic achievement. By playing outdoors and doing sports, children develop their social skills and build self-confidence.
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Continued Brain-Related Exercise Research
Neuroscientists are studying how exercise influences brain function at the level of individual molecules. They are also investigating developing personalized exercise programs (i.e., their purpose is to improve mental health and cognitive function).
Researchers have found that future preventive measures for neurological diseases could include exercise. Recent scientific advances in brain scanning techniques have allowed researchers to study in real-time how exercise affects pathways in the brain.
The evidence is mounting that movement is as critically important to the brain as it is to the body.
Conclusion
There is a mounting body of evidence supporting the concept that exercise has a profound effect on the structure of the brain. As an example, physical activity improves concentration, memory, lowers stress levels, and may also reduce the risk of developing dementia. Physical activity enhances the brain and helps keep it strong and flexible.
Exercise can be performed through many different modalities, including walking, swimming, yoga, or strength training. Nonetheless, exercise is an extremely positive influence on how well your brain can grow, adapt, and be healthy. Ultimately, because of increasing issues associated with cognitive decline and mental health, exercise is an excellent option for maintaining your brain’s health throughout your life.
