The Neurological Power of Exercise: Unveiling the Transformative Effects on the Brain
Did you ever consider that the type of workout you engage in may impact various regions of your brain? For example, engaging in physical exercise can have a positive effect on your brain by promoting the creation of new neurons (neurogenesis), enhancing the functionality of existing neurons (neuroplasticity), and releasing neurotransmitters that improve overall brain function (neurochemistry).
As per the European Heart Journal, it has been stated that "all exercises are not made equal". However, recent scientific studies have revealed that exercise can directly influence different brain areas, leading to numerous cognitive benefits.
Whether you prefer cardiovascular activities, strength training, or mind-body exercises, understanding how each type affects specific brain regions can help you tailor your workouts for optimal brain health.
Ready, set, go!
Cardiovascular Exercise and the Hippocampus: Engaging in cardiovascular exercises like running, swimming, or cycling can have a significant impact on the hippocampus, which is the part of the brain responsible for memory and learning. Research has indicated that aerobic exercises can stimulate the growth of fresh neurons and improve the connectivity between brain cells in the hippocampus, resulting in better cognitive function and memory retention. Research has also found a 2% increase in hippocampal volume.
Strength Training and Executive Functions: Strength training workouts, whether lifting weights or bodyweight exercises, can significantly benefit the prefrontal cortex—a region responsible for executive functions such as decision-making, problem-solving, and attention! Studies indicate that strength training can improve cognitive flexibility, focus, and mental resilience by strengthening neural connections within the prefrontal cortex.
Mind-Body Exercises and Stress Reduction: Mind-body exercises such as yoga, tai chi, and meditation can provide exceptional advantages for alleviating stress and promoting emotional wellness. Engaging in mind-body activities has been shown to stimulate the prefrontal cortex and regulate the amygdala, which is responsible for fear and stress responses in the brain. Consequently, regular participation in these practices has been linked to decreased anxiety, improved mood, and heightened emotional control, ultimately contributing to overall mental well-being.
Coordination Exercises and Motor Skills: Dancing, martial arts, or playing certain sports directly impact the cerebellum—the brain region responsible for motor control and coordination. These exercises can enhance cerebellar connectivity and improve balance, coordination, and motor learning abilities. A study found that goal-oriented play activities improved motor skills in children aged 4.5-6. After a 12-week training program, the children showed significant improvements in running, balance, throwing, movement, object arrangement, and ball bouncing skills.
Endurance Training and Mental Resilience: Engaging in endurance exercises like long-distance running or cycling can improve physical and mental resilience. By pushing yourself to your limits during endurance training, your body releases endorphins and endocannabinoids, natural pain relievers and mood boosters. These chemicals elevate your mood and cultivate mental strength, determination, and a sense of achievement that extends beyond the finish line.
What brain chemicals are increased during exercise?
Serotonin: Motivation & willpower
Brain-derived neurotrophic factor (BDNF): Vital for neuronal survival, growth, and plasticity, and also acts as a neurotransmitter modulator. Playing a crucial role in learning and memory.
Norepinephrine: Concentration and energy
Dopamine: Focussed decision-making, pleasure and reward
What hormones are decreased during exercise:
Cortisol: Stress hormone (if produced over long periods)
Adrenaline: Better response to stress
Take home message:
If you're looking to boost your brain health through exercise:
For brain fog and concentration: Yoga, tai chi, aerobic classes;
For memory: Aerobics, brisk walking, cycling, and learning a new sport!
To improve blood circulation: Team sports, cardio activities (running, walking, riding a bicycle, swimming, kickboxing, skipping rope and skiing). Including yoga and deep breathing.
For stress and anxiety: Deep nasal breathing, dance class, yoga, tai chi and swimming.
Depression: Aerobic and resistance training. When you're feeling depressed, it can be challenging to find motivation for exercise, but establishing a habit can be incredibly helpful. Any form of exercise, no matter how small, can make a positive difference. By creating a routine and relying on habit formation (rather than motivation), you can overcome the initial hurdle and experience the mood-lifting benefits of exercise. Remember, even small steps forward can lead to significant improvements in your mental well-being!
Disclaimer: It is important to note that while exercise can positively affect physical and mental health, it is not a substitute for professional medical advice or treatment for depression or chronic illness. If you are experiencing symptoms of depression, a chronic illness or any mental health condition, consulting with a qualified healthcare provider or mental health professional is essential. They can provide personalised guidance and develop an appropriate treatment plan based on your needs. Always prioritise your well-being and seek professional help when necessary.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422697/
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415534
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625902/
https://dash.harvard.edu/bitstream/handle/1/37370051/A.E.B.Johnson-Thesis_Final.pdf?sequence=1&isAllowed=y
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/#:~:text=Brain%2Dderived%20neurotrophic%20factor%20(BDNF,CNS%2C%20gut%20and%20other%20tissues.