Brain Health: Exercise

How does exercise keep your brain healthy?

 

We've all heard that exercise is good for you, but how is it good for keeping your brain healthy? When you engage in either aerobic or anaerobic exercises, your brain undergoes a biological process called neuroplasticity. As a result, increased grey matter volume, improved memory function, and more efficient executive control and attentional processing occurs. Furthermore, exercises increase blood flow to cerebral tissues and increase the levels of various neurotransmitters such as endorphins and serotonin. 

Research has indicated that epigenetics is influenced by exercise and physical activity. Hence, exercise can alter the expression of various genes including those involved in neuroplasticity. The relationship between exercise and epigenetics accounts for improved cognitive functioning and mental well-being among those who regularly exercise. 

Along with the biological benefits of exercise, there are also psychological benefits. Increased feelings of self-control, confidence and emotional stability are associated with regular exercise. However, exercise can also assist with alleviating feelings of anxiety, depression and stress. 

How long should you exercise to keep your brain healthy?

Moderate to high-intensity exercises for 20-45 minutes at least 4 times a week do have a positive influence on well-being. However, research has also revealed that exercising in nature, called green exercise, has greater psychological benefits within 10 minutes of exercising outdoors in nature.

Green exercises include outdoor activities such as:

•  Running
•  Jogging
•  Walking
•  Hiking
• Canoeing
• Swimming
• Cycling 
• Yoga
• Tai-chi

However, there is also research that warns against excessive exercise and exercise addiction. And, Yes, one can experience certain withdrawal symptoms, such as anxiety, guilt and headaches, if they are addicted to exercise. So, be aware of unhealthy exercise regimens but have fun with your exercise routines and set realistic goals😉 

Let's clarify some of the terminology in this post...

Aerobic Exercise: these are exercises that use oxygen to provide energy for continuous movement. These exercises are known for strengthening the cardiovascular system. Examples: swimming, dancing, running etc.

Anaerobic Exercise: these are exercises that are high in intensity but short in duration, and use the stored energy in muscles for fast and powerful movement. These exercises are beneficial for building muscle. Examples: weight-lifting, HIIT workouts etc.

Executive control: cognitive processes such as organising information and tasks, controlling behaviour and impulses,  planning tasks to achieve goals, and controlling our attention by filtering out irrelevant information around us.

Endorphins: these neurotransmitters are commonly known as the body's natural painkillers. They also play a role in reducing stress and improving mood and psychological well-being 

Serotonin: a neurotransmitter that is a mood stabilizer. This neurotransmitter is responsible for mediating feelings of happiness and influences sleep, learning and memory. Low levels of serotonin have been associated with depression and anxiety.

Exercise Addiction: this is a type of behavioural addiction involving the compulsive need to exercise frequently and not being able to stop exercising or decrease the intensity of the exercise without experiencing mood changes and obsessive thoughts about exercise.