Exercise and your brain: Can it keep your mind sharp?

When people think of exercise, they often focus on the physical benefits such as weight loss, muscle gain, or improved cardiovascular health. However, exercise has a range of benefits beyond the body, including significant advantages for the brain. Numerous studies have shown that exercise can have a positive impact on cognitive function, memory, and even mood. In this blog, we will explore why exercise is important for your brain and how it can benefit you in the long term.

1. Exercise promotes neuroplasticity

   Neuroplasticity refers to the brain's ability to change and adapt over time in response to experiences and learning. Studies have shown that exercise can promote neuroplasticity by increasing the production of neurotrophins, which are proteins that support the growth and survival of neurons. In particular, a study published in the journal Neuroscience found that running enhanced neuroplasticity in the hippocampus, a brain region associated with memory and learning.

2. Exercise improves cognitive function

   Exercise has been shown to improve cognitive function in a number of ways. A study published in the Journal of Alzheimer's Disease found that regular exercise can help to prevent cognitive decline in older adults. Other studies have shown that exercise can improve executive function, which includes skills such as decision-making, planning, and problem-solving.

3. Exercise reduces stress and anxiety

   Exercise has been shown to have a positive impact on mood, reducing feelings of stress and anxiety. This is due in part to the release of endorphins, which are natural chemicals that make you feel good. A study published in the Journal of Psychiatric Research found that exercise was effective in reducing symptoms of anxiety in people with generalized anxiety disorder.

4. Exercise improves sleep

   Getting enough sleep is essential for good brain function, and exercise has been shown to improve sleep quality. A study published in the journal Sleep Medicine found that regular exercise improved sleep quality in people with insomnia. In addition, a study published in the journal Medicine and Science in Sports and Exercise found that exercise increased the amount of deep sleep, which is important for memory consolidation.

5. Exercise reduces inflammation

   Inflammation can have a negative impact on brain function, and exercise has been shown to have an anti-inflammatory effect. A study published in the journal Brain, Behavior, and Immunity found that exercise reduced levels of pro-inflammatory cytokines in the brain. This is important because inflammation has been linked to a number of brain disorders, including depression and Alzheimer's disease.

In conclusion, exercise is important for your brain in a variety of ways. Regular exercise can promote neuroplasticity, improve cognitive function, reduce stress and anxiety, improve sleep, and reduce inflammation. By incorporating exercise into your daily routine, you can reap these benefits and improve your brain health in the long term.

Evolution Physiotherapy & Performance has several structured patient specific pathways to aid you in your exercise journey. We provide tailored advice to get your started. Get in touch with us today!

References

1. Van Praag, H. (2008). Neuroplasticity in exercise-induced cognitive improvement. Neuroscience, 10(1), 475-488.

2. Larson, E. B., Wang, L., Bowen, J. D., McCormick, W. C., Teri, L., Crane, P., & Kukull, W. (2006). Exercise is associated with reduced risk for incident dementia among persons 65 years of age and older. Journal of Alzheimer's Disease, 8(3), 237-245.

3. Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: a meta-analysis. Brain research, 1453, 87-101.

4. Otto, M. W., Smits, J. A., Reese, H. E., Reese, H. E., & Otto, M. W.