Dr. Joyce Gomes Osman, a Harvard-trained Behavioral Neuroscientist with over 10 years of experience, is deeply committed to promoting healthy living and empowering individuals through science-backed brain-healthy interventions.
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Weight loss isn’t the only reason you should lace up your running shoes and hit the pavement or slip on your gloves and start your boxing class. Exercise is great for the body and amazing for the brain.
Runner’s high (the feeling of well-being produced by the release of feel-good endorphins during or after exercise) is one obvious perk (1). Endorphins are the body’s natural painkillers and mood elevators. When you feel good physically, it often translates to feeling good mentally. However, there’s so much more going on in your brain when you exercise.
Here are 10 exercise benefits on the brain that go beyond just boosting your mood (we’ll also cover that in more detail).
The 10 brain benefits of physical activity are:
Cognitive function encompasses our mental abilities such as memory, attention, reasoning, and problem-solving. It’s what allows us to process information, make decisions, and perform everyday tasks (2).
Our thinking abilities require coordinated activity across the whole brain, but the frontal lobe is very involved in what we call higher-order cognitive functions, which include memory, emotions, impulse control, motor functions, social interactions, and problem-solving.
Regular exercise has been shown to improve cognitive function by (3, 4):
Exercise has been shown to improve memory retention by supporting both cognitive function and neuroplasticity (3). It also has a direct impact on specific areas of the brain that are responsible for memory.
The hippocampus is a key player in memory formation and retention. Regular exercise can increase the size of the hippocampus, leading to better memory function (5).
In addition, exercise has been found to stimulate the production of new nerve cells in the dentate gyrus, another area of the brain that is involved in memory processing (6).
Neuroplasticity in the brain is vital as it enables us to learn and evolve through life. Neuroplasticity powers our thinking and memory centers in the brain. Basically, we can’t remember or learn anything without it (7).
Doing something as simple as trying to remember something or as complex as learning a new skill or language triggers the brain to create networks of brain cells to carry out these functions.
Like Lego blocks, brain cells are rearranged depending on what needs to be learned or remembered.
Maintaining this flexibility in creating and rearranging these networks is an essential element of a healthy brain and it’s encouraging that regular exercise is one of the single best ways to boost neuroplasticity in the brain (8).
Regular exercise has been found to increase neuroplasticity through several different mechanisms:
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Sleep is just as important for our survival as eating and drinking water, and it’s essential for a healthy brain. Poor sleep can interfere with the brain activity that is required to learn, form new memories, and remember them. Without good quality sleep and enough of it, it becomes more difficult to concentrate and respond quickly.
Fortunately, exercise works in various ways to promote better sleep, as can be seen below:
We all experience stress at some point in our lives, whether it’s from work, relationships, or other sources. Chronic stress can have negative effects on both physical and mental health (16).
Our brains release a hormone called cortisol in response to stress. While cortisol is necessary for survival, too much of it can have a detrimental effect on the brain (16).
Exercise has been proven to (17):
Take a look at our previous post – Somatic Exercises vs. Yoga – to find out more about how physical activity can help you achieve a mind-body balance.
If you’re feeling stuck or unable to come up with new ideas, try going for a run or attending a yoga class. Exercise has been linked to increased creativity and divergent thinking (i.e. the ability to generate various solutions to a problem).
Research has shown that participants who exercise regularly are more likely to have original ideas compared to those who lead sedentary lifestyles (18). This may be due to the increased blood flow and oxygen to the brain during exercise, in addition to the release of endocannabinoids.
The regulation of mood involves various brain areas, including the hippocampus (key structure for long-term memory processing), basal ganglia (deep structures involved in memorizing, thinking, and emotional processing), and amygdala (our processing center for emotions such as anger, pleasure, sorrow, and fear).
Genetic factors and stressful life events also play a significant role. The interplay of these factors is related to mood disorders such as depression and anxiety (19).
Exercise has been found to:
Our previous blog – Somatic Exercises for Beginners – provides more info on how to use these specialized exercises for relaxation, which further improves your mental well-being.
Executive function refers to a set of mental skills that help us plan, focus, remember instructions, and multitask (23). These skills are essential for success in both personal and professional life and activities of daily living.
Studies have shown that regular exercise can improve executive function through increased blood flow to the prefrontal cortex and hippocampus, in addition to promoting neuroplasticity (3).
This means that exercising regularly can have a positive impact on your ability to organize, prioritize, and complete tasks efficiently.
Neurodegenerative diseases are conditions that either damage or destroy parts of your nervous system over time, especially your brain and spinal cord. These include conditions such as Alzheimer’s disease and other dementias and Parkinson’s disease (24).
While there’s currently no cure for these diseases, research has suggested that regular exercise may help reduce the risk of many brain disorders such as dementia, stroke (25, 26) and Parkinson’s disease, and even in the presence of these conditions, exercise can slow the progression and help manage symptoms.
This is achieved by (27):
We live in a world full of distractions, which makes it difficult to stay focused on the tasks at hand. Often, even when we try to concentrate, our minds can easily wander.
Exercise has been found to improve focus and concentration by (3):
Neurotrophic factors are proteins that support the survival, growth, and function of neurons. As we age, our brains produce fewer of these crucial proteins (28).
Regular exercise has been found to increase the production of neurotrophic factors such as BDNF and insulin-like growth factor 1 (IGF-1) (9). These substances help keep our existing neurons healthy and promote the growth of new ones.
In addition to supporting brain health, increased levels of neurotrophic factors have been linked to improved mood and cognitive functioning (29).
Many different types of exercise can contribute to improved thinking abilities. Most studies use aerobic exercise (such as walking, running, and cycling), but evidence also supports that resistance training (weightlifting) and mind-body exercises (such as yoga and tai chi) can contribute to improved thinking abilities (30).
Aerobic exercise has been most studied, so there are more scientific reports about aerobic exercise than of other equally important forms of exercise such as resistance training and mind-body exercises.
For example, aerobic exercise has been found to have a great impact on:
Read More: Micro Tears In Muscles After Workout: Why Your Body Aches and What To Do About It
That being said, other types of exercise, such as strength training and flexibility exercises, can also have overlapping and additional positive effects on the brain. Strength training has been found to improve cognitive function and memory in older adults (36), while tai chi and yoga have been shown to reduce stress, depression, and anxiety (37, 38), via similar mechanisms as previously stated.
It is quite encouraging that the evidence supports all sorts of different exercise interventions (not just aerobic) for improving brain health.
Some sedentary people may need to start with a more gentle routine using mind-body exercises, eventually building up to more vigorous exercise practices incorporating aerobic and resistance training.
In addition, many people already engage in resistance training for other reasons such as building stronger muscles and bones. Some people may want or need to work on increasing endurance, while others may want to build muscle or improve balance. The best exercise is the one that is best suited to your needs, preferences, and personal goals.
The most important exercise for the brain is “regular exercise”, and finding what you enjoy and what gives you a good challenge, so you keep coming back and improving.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
The best exercise for memory is a combination of physical and mental activities. In addition to the exercises mentioned above, incorporating cognitive exercises such as puzzles, brainteasers, and learning new skills can also enhance memory function (39, 40).
These activities help stimulate the brain’s neural pathways and create new connections between brain cells. As previously mentioned, learning stimulates the creation of these new networks of brain cells (i.e. neuroplasticity), which is a key characteristic of a healthy brain.
In addition, engaging in social activities such as group sports or classes can have a positive impact on memory. Interacting with others and building relationships has been linked to improved cognitive function and better memory retention (41).
Ultimately, a well-rounded approach that includes physical exercise, cognitive stimulation, and social engagement is best for maintaining and improving brain function.
Read More: Why Does Stretching Feel Good? A Health Beneficial Pick-Me-Up We All Need
Exercise provides numerous benefits for both the brain and body. 10 key benefits are (42):
Exercise has countless positive effects on the brain, including increasing blood flow, maintaining gray and white matter, increasing neuroplasticity, improving brain metabolism, decreasing inflammation, improving sleep, decreasing stress, improving mood and cognition, and reducing the risk of brain disorders.
Exercise improves brain function in three significant ways:
When you exercise daily, your brain experiences increased blood flow, which improves oxygen supply and nutrient delivery. This can lead to enhanced cognitive functions, better mood, and a reduction in stress levels (3).
Regular exercise also promotes the release of neurotrophic factors that support the health and growth of neurons (9).
All exercises, including aerobic exercises (running, cycling, swimming, and dancing), resistance training (weightlifting, pilates), and mind-body exercises (yoga, tai chi) improve brain oxygenation.
Many different types of exercise can contribute to improved thinking abilities. Most studies have used aerobic exercise (such as walking, running, and cycling), but evidence also supports that resistance training (weightlifting) and mind-body exercises (such as yoga and tai chi) can contribute to improved thinking abilities (30).
Aerobic exercise has been most studied, so there are more scientific reports about that than other equally important forms of exercise such as resistance training and mind-body exercises.
Adding cognitive activities and social engagement to your routine can also enhance brain function.
Yes, exercise has been shown to increase brain matter. Research has indicated that regular physical activity can lead to an increase in both gray and white matter in the brain (43).
Gray matter contains most of the brain’s neuronal cell bodies and is involved in muscle control, sensory perception, decision-making, and self-control. White matter is essential for communication between different brain regions (44).
Exercise can help alleviate brain fog. Engaging in physical activity boosts the levels of neurotransmitters such as norepinephrine, dopamine, and serotonin, which enhance focus and clarity (11).
In addition, exercise improves blood flow to the brain, delivering more oxygen and nutrients to brain cells. This can help reduce feelings of mental fatigue and confusion, which makes it easier to concentrate and think clearly.
Yes, exercise can significantly improve memory. Aerobic exercise and other forms of exercise such as resistance training (45) enhance neurogenesis and increase the levels of BDNF, which is important for learning and memory (9). Other exercises such as tai chi have also been shown to increase brain plasticity and alter functional connectivity (46).
Regular physical activity promotes the growth of new neurons and strengthens connections between existing ones, thereby improving various aspects of memory (47).
Engaging in cognitive activities together with physical exercise further stimulates brain function and enhances memory retention.
Exercising for 10 minutes a day can provide some health benefits, but it may not be sufficient to achieve significant improvements in brain function.
While short bouts of exercise can help boost mood and energy levels temporarily, most studies have suggested that longer and more consistent physical activity is required for substantial benefits to brain health (47).
Aiming for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by health guidelines (48), is more likely to result in noticeable cognitive improvements.
Explore the benefits of Chair Exercises for Stomach toning in our previous blog post.
Exercise is beneficial for your physical health and also plays a significant role in supporting and promoting brain health. From improving memory and creativity to reducing stress and preventing neurodegenerative diseases, the impact of exercise on the brain is undeniable. With this in mind, the next time you’re feeling stressed or struggling to focus, remember that a little bit of physical activity can go a long way to boosting your brainpower.
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