Regular exercise offers numerous benefits to overall health, such as improving cardiovascular health, strengthening bones and muscles, and even reducing the risk of certain cancers. But did you know that, beyond its effects on the body, exercise also significantly enhances brain health?
In this article, we’ll examine the positive effects of movement on the brain and how you can harness these benefits for better brain health.
How Does Exercise Impact the Brain?
Underlying the positive impact of exercise on the brain is a complex chemical cascade that occurs within the body during physical activity.
1. Releases Neurotransmitters
During exercise, the nervous system releases essential chemical messengers known as neurotransmitters, contributing to various positive effects on the brain.
Endorphins and Endocannabinoids
Exercise stimulates the release of endorphins, which block pain and increase feelings of pleasure. Additionally, lesser-known neurotransmitters called endocannabinoids also play a vital role, possibly working in tandem with endorphins to induce the “runner’s high” – a state of calm euphoria experienced after intense workouts.
Dopamine
Another influential neurotransmitter, dopamine, affects pleasure perception and regulates various bodily processes, including heart rate, sleep cycles, mood, attention, motivation, working memory, learning, and pain processing.
2. Increases Oxygen Supply to the Brain
Physical activities that raise the heart rate enhance the brain’s oxygen supply. This leads to positive changes in the brain’s blood vessels, improving executive functions like working memory, flexible thinking, and self-control.
In a 2021 study involving 48 adults with mild cognitive impairment, researchers investigated the impact of exercise on blood flow to the cerebrum, the brain’s largest part responsible for higher intellectual function, sensory impulses, and motor activity. According to the research, engaging in a 1-year routine of moderate to vigorous exercise can improve blood flow in the brain and lower the chances of experiencing additional cognitive decline. Engaging in regular physical activity can enhance blood flow to crucial areas of the brain, thus potentially lowering the chances of developing cognitive decline-related afflictions like Alzheimer’s disease and stroke.
3. Promotes Neuroplasticity
The brain’s ability to change and adapt in response to internal or external stimuli, known as neuroplasticity, plays a crucial role in learning new skills, engaging in activities, and acquiring new languages. Research suggests that exercise can promote neuroplasticity by increasing specific signaling factors like BDNF (Brain-Derived Neurotrophic Factor)
BDNF, often called a “fertilizer for the brain,” supports brain cell maintenance and growth. Its presence has been associated with increased sprouting of new branches in brain cells, crucial for forming new connections. Low BDNF levels have been linked to conditions like depression, anxiety, poor memory, and brain degeneration.
How Much Exercise Do You Need?
Upon receiving approval from your doctor, embracing the physical and mental advantages of a regular exercise regimen is highly recommended. But how much exercise is needed to gain all the benefits described above?
Over the years, official exercise guidelines have evolved. According to the Department of Health and Human Services Physical Activity Guidelines for Americans, recommended weekly exercise consists of 150 minutes or 2.5 hours of moderate aerobic activity or, alternatively, 75 minutes of more intense exercise.
Starting an exercise routine might seem daunting, but any starting point is better than never starting at all. If you’re still unsure where to begin, consider exploring different exercise options. Research shows that many forms of exercise can effectively manage stress and promote mental well-being. The key is to find an activity that brings enjoyment and commitment.
Tips for Developing an Exercise Routine for Mental Health
Creating a successful exercise routine is essential for enhancing mental health, regardless of whether you are a beginner or a seasoned athlete. It becomes even more critical if you are dealing with a mental health condition that may affect your motivation to exercise.
Step 1: Find a time that best suits you
Discover your optimal time for physical activity, whether in the morning, evening, or night, to increase your chances of sticking to your exercise routine.
Step 2: Set attainable goals
Maintain your motivation by setting realistic and achievable exercise goals and celebrating small victories along the way.
Step 3: Include exercises you enjoy
Keep motivated by choosing enjoyable activities that make your workout experience more pleasant and fulfilling. Whether that means walking on the beach, taking a dance class, or going for evening swims.
Step 4: Work out with a friend or group
Exercising with a friend or a group provides mutual support, encouragement and keeps you accountable.
Step 5: Work with a personal trainer
This is optionable, but you could also consider working with a professional personal trainer, as their guidance can boost motivation and optimize the effectiveness of each exercise session.
Clinical Psychotherapy Services Available In Miami, Florida
Exploring the profound connection between exercise and brain health is an intriguing pursuit that has garnered increasing attention recently. External factors like stress and anxiety can significantly impact brain function, influencing cognitive abilities and emotional well-being. If you find yourself facing challenges related to brain health, seeking professional support can be a pivotal step toward positive change.
As a licensed psychologist with a profound passion for neuropsychology (and over a decade of experience providing therapeutic services), my expertise lies in empowering individuals to lead fulfilling lives.
Together, we’ll embark on a journey, tapping into the transformative power of movement on brain health. Take the first step and unlock the potential for growth and enhanced mental well-being.
Discover how you can elevate your cognitive abilities and overall happiness as you nurture your brain to thrive.