How Exercise Helps Your Brain

1. It spurs brain growth As we get older, new brain cells slows down allowing brain tissue to shrink. Exercise may be able to reverse that. One study of healthy but sedentary people aged 60 to 79 showed significant increases in brain volume after six months of aerobic fitness training. The researchers concluded that improved cardiovascular fitness is associated with fewer age-related changes in the brains of older people. Cardio boosts blood flow to the brain, which delivers much-needed oxygen since the brain uses 20 % of the oxygen in your body.
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2. It boosts brain-building hormones The chemical known as brain-derived neurotrophic factor, or BDNF, stimulates the growth & proliferation of brain cells. This is particularly true in the hippocampus part of the brain that is largely responsible for memory & which is particularly vulnerable to age-related decline. The more you exercise, the more BDNF you produce.
3. It fights depression and anxiety Depression slows the brain’s ability to process information making it more difficult for us to concentrate & make decisions, and causes real memory problems. For serious depression, your doctor may prescribe antidepressants. For milder cases, exercise may help lift your mood. Exercise cranks up the body’s production of serotonin and dopamine, brain chemicals crucial to a happy mood. And it boosts levels of chemicals called endorphins.
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4. It reduces the effects of stress If hormones like BDNF make the brain younger, others help age it. These include the stress hormone cortisol. Slow, scattered thinking & forgetfulness are caused by stress more often than we may realize. Exercise lowers cortisol levels, helping you to think better. It is, also, thought to help generate new nerve cells in the dentate gyrus, an area of the hippocampus linked to the creation of new memories. Brain cells are depleted during stress.
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5. It improves your brain’s executive function Executive function basically means cognitive abilities like being able to focus on complex tasks, to organize, to think abstractly, and to plan for future events. It, also, includes your working memory, like the ability to keep a phone number in your head while you dial. Researchers found that adults aged 55 to 80 who did regular exercise performed four times better on cognitive tests than those who didn’t work out. Effects were greatest among those who exercised 30 to 45 minutes each session for longer than six months, but substantial benefits were seen in as few as 4 weeks of exercise.
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6. It increases sensitivity to insulin Insulin resistance is bad for your brain. When brain cells are flooded by glucose, it can adversely affect memory & thinking. Regular exercise, however, can reverse insulin resistance. In fact, your insulin sensitivity increases, stabilizing your blood sugar after you eat for at least 16 hours after a single exercise session. The better your blood-sugar control, the more protected you are against age-related cognitive decline.
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