For years, we’ve been told that we should try to exercise for at least 30 minutes every day. But how important is it to move your body every day?
THE EFFECTS OF EXERCISE ON THE BRAIN
Exercise has obvious benefits for the body, but how does exercise affect the brain? Research shows that exercise can:
- Increase the flow of oxygenated blood to the brain
- Promotes new growth and neural connections in the brain
- Release beneficial hormones
- Improve our ability to cope with stress
- Improve our ability to concentrate
- Increases brain volume
So why does all this matter? A brain that is well-oxygenated is a brain that has greater potential for growth and plasticity. This means that your brain is more able to change or learn not only as you age, but also as you recover from injury. Studies have also shown growth in the hippocampus as a result of regular exercise – the area of the brain that houses some of our learning and memory functions. So exercise can improve cognitive function and help us retain and recall information.
It may seem counterintuitive, but exercise can help relieve pain. It may be hard to get off the couch and hit the gym at first, but once we find a rhythm in our chosen exercise, the endorphins kick in.
HORMONES AND CHEMICALS PRODUCED DURING EXERCISE
Why is it so important that exercise helps our brains produce hormones? Doesn’t the brain do that? That’s true, but exercise can give us a surge of cortisol, the stress-relieving hormone, and natural opioids, commonly called endorphins. The combination of endorphins can cause a temporary exercise-induced euphoria known as a “runner’s high.” Any continuous, routine aerobic exercise can give a runner’s high, including rowing, cardio dancing, or anything else that gets your heart rate up for about twenty minutes.
- Brain-derived neurotrophic factor. This chemical (also known as BDNF) is responsible for long-term brain health. It promotes connections between neurons and can help repair damaged cells. Exercise can triple BDNF production in the hippocampus.
- Cortisol. This steroid is produced in the body’s adrenal glands when we feel stressed, have low blood sugar, or during long periods of exercise. We use cortisol in our metabolism, so it’s important to maintain the right levels. Too much cortisol and the body may use protein for fuel instead of fat or carbohydrates; too little and we may not be able to cope with stress. It can be difficult to find the right balance between training too much and too little in terms of cortisol production. The right approach to training can reduce cortisol levels.
- Adrenaline. Like cortisol, adrenaline is associated with the body’s response to stress. Exercise can reduce the amount of adrenaline in the body, essentially giving your fight-or-flight energy a boost. Exercise can also provide the necessary stress on the body to produce adrenaline and raise your heart rate, making your workout more effective.
- Adrenaline and noradrenaline. During high-intensity exercise, the brain and kidneys produce noradrenaline, which is a hormone and brain chemical responsible for improving concentration and memory.
- Dopamine. Many of us are familiar with this chemical because it rewards our brains. When we exercise, dopamine production increases, so we can feel rejuvenated and ready to tackle the rest of the day.
- Serotonin: This is another feel-good brain chemical released during aerobic exercise. We can get a boost in dopamine and serotonin by engaging in other activities, such as enjoying a good meal or cuddling a loved one.
The effects of exercise on the brain can be so profound that it is used to treat depression and attention deficit hyperactivity disorder (ADHD). It has been shown to be a useful complement to other treatments for these conditions, including therapy and medication. These benefits make it worth putting on your running shoes or rolling out your yoga mat every day.
Learning all the intricacies of hormonal regulation can be a daunting task, so it’s helpful to seek out an expert. With the right nutritionist and trainer, you can develop a diet and exercise plan that meets your body’s needs. With the right body composition analysis, you can better understand how your body functions and how you can best support it through lifestyle changes.
If you’d like to learn more about how to create a personalized nutrition and fitness plan, schedule a free consultation today.
