Everyone knows that exercise is good for them. It contributes to weight loss and weight management. It’s good for your heart and your cardiovascular system. And it generally keeps you fit and healthier.
But did you know that exercise is also good for your brain?
It can actually make you smarter. Not only that, but exercise can help prevent disorders like Alzheimer’s disease, Parkinson’s disease and depression. It can even increase your chances of recovering from a stroke or traumatic brain injury.
Exercise improves learning and memory.
It turns out that physical activity actually turns on hormonal support systems in your brain. The activation of these systems strengthens brain circuits that you already have and helps you develop new ones.
Exercise causes a rise in several growth factors in the brain that are responsible for helping brain cells survive and divide into new brain cells, or neurons.
Only a couple of brain regions can produce new neurons and exercise increases the amount and rate of neuron production in these regions.
Exercise also increases the blood supply in the brain. In laboratory studies, exercise increased the number of blood vessels that supply several brain regions.
This has the effect of improving nutrient delivery and waste removal from critical regions that effect mental function.
Exercise induces new neuron growth in the hippocampus and improves performance on several types of cognitive tasks.
Exercise improves mental health.
Another important role of the hippocampus is in the response to stress. In fact, studies show that war veterans with post-traumatic stress disorder have a smaller hippocampus.
Stress actually damages the hippocampus and can cause neurons to die, the opposite of what happens when you exercise.
Folks that exercise regularly know that they are much more capable of handling stress throughout their day than they are when they don’t exercise.
This is, in part, because exercise and stress have opposite effects on the hippocampus and exercise improves your ‘buffer’ to handle the stress.
Interestingly, anti-depressants work in a similar manner. Although, we don’t completely understand the exact mechanism of anti-depressant action.
We do know that several classes of anti-depressants increase new neurons in the hippocampus. They do the same thing that exercise does!
Anti-depressant drugs activate the same growth factor systems in the brain that exercise activates. They also induce new neuron growth in the hippocampus, similar to exercise routines.
Psychiatrists have known for a long time that patients experiencing depression respond much better to therapy if they combine it with regular exercise.
In some cases, exercise alone is sufficient to alleviate depressive symptoms.
With so many kids and adults on anti-depressants today, I have to wonder what proportion of them could get off these medications with more physical activity.
Of course, anti-depressant therapy is both beneficial and necessary for some folks. But the rate of prescriptions today, especially in kids, is out of control.
Exercise and Anxiety for brain health
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.
Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.
Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin.
By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster. But you may also be able to interrupt the flow of constant worries running through your head.
Exercise protects the brain from damage and disease.
Studies also show that exercise protects the brain from aging and injury.
Older adults that regularly exercise perform better in cognitive tasks and have lower rates of Alzheimer’s and Parkinson’s disease.
They also recover stronger from strokes and from accidental brain injury.
One can argue that people that exercise have many factors in their lives that can contribute to these findings.
For example, they smoke less, eat better, etc. However, studies in laboratory animals also support the idea that exercise is protective.
Animals that are exercised are protected against traumatic brain injury in laboratory tests and don’t develop the extent of Alzheimer’s and Parkinson’s disease in model systems.
Studies also show that in addition to exercise’s protective role, it is a valuable therapeutic tool for brain function.
Fitness training improves cognitive functions relative to planning, scheduling, task coordination and attention.
Adults that exercise have more grey matter, representing more brain cells, than adults that don’t exercise.
Exercise and stress for brain health
Ever noticed how your body feels when you’re under stress?
Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches.
You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination.
The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.
Exercising is an effective way to break this cycle.
As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body.
Since the body and mind are so closely linked, when your body feels better so, too, will your mind.
Focus on the young family.
All of the beneficial effects of exercise are compounded by starting early in life. It’s kind of like compound interest in the bank.
The earlier you start saving, the more money there is to earn interest in the end. Yet, unfortunately, schools are cutting physical education for budgetary reasons. Soccer moms must unite and get exercise back in our schools.
Inducing physically active behavior in our kids is crucial. Studies show that people tend to continue the lifestyles they are exposed to at an early age.
Ignoring the value of physical activity now will make them more likely to do so as adults. In order for our kids to be cognitively active adults all the way through life, we must instill the importance of physical activity today.
If we do not, we are doing them a huge disfavor.
Many of us as parents forget about looking far into our kid’s futures.
We have so much to worry about in day-to-day activities that keeping our kids from premature entry into the old-folks home is not at the forefront of our minds.
Unfortunately, 2 out of 3 adults age 65 or older don’t engage in any regular physical activity and are not getting the brain protection they could be.
The actions that we take with our kids now and the behaviors that we promote will have a huge impact on their life long success.
Yes, once they are out of our homes they are their own people and can choose to live their lives how they want. Nevertheless, we have to give them the leg-up now to set them up for the successes they deserve.
Even if you are a new parent for the first time, please be aware that you are influencing many decades by what you deem important today.
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