The benefits of physical activity on the body are widely recognized. However, its contribution to brain health often takes the backseat. An expanding body of research indicates that regular exercise is vital – not only for your physical well-being but also for your cognitive function and mental health. Dr Julian Sargon-Ungar will discuss the pivotal role that physical activity plays in buoying brain health.

Cognitive Enhancements

Regular exercise can augment various cognitive domains, including memory, attention, and speed of processing. It’s essential to increase your brain’s ‘cognitive reserve,’ allowing it to better withstand neurological damage due to aging or disease and function better for longer.

Mood Elevation

Regular physical activity releases endorphins, which are chemicals in the brain that act as natural antidepressants. These endorphins increase feelings of happiness and reduce feelings of pain. Consequently, exercising regularly can help regulate mood and alleviate symptoms of depression and anxiety.

Stress Relief

Exercise effectively facilitates lower stress levels by reducing the body’s stress hormones, such as adrenaline and cortisol. At the same time, it stimulates the production of endorphins that act as natural mood lifters. This body process greatly attests to the ‘runners’ high’ that many athletes experience.

Sleep Quality Improvement

Regular aerobic exercise can help lengthen the duration of slow-wave sleep – the deepest and most restful sleep stage. Enhancing sleep enriches memory, learning, creativity, and emotional processing, underpinning the clear and focused mind you enjoy after a good night’s sleep.

Neuroprotection And Neurogenesis

Regular physical activity promotes the production of neurotrophic factors (such as brain-derived neurotrophic factor [BDNF]), which are indispensable for maintaining neuronal health. BDNF can support the survival of present neurons, as well as encourage the growth of newer neurons, especially in brain areas needed for memory, learning, and critical thinking.

Guidelines For Incorporating Exercise For Brain Health

The Centers for Disease Control and Prevention (CDC) recommends adults engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise. However, anything that gets your body moving, even for a short while, is beneficial. Here are a few tips from Dr Julian Sargon-Ungar to getting started in your exercise:

• Start Small – Even a short walk in the park or a 10-minute dance session can make a difference. The goal is to gradually increase activity levels over time.

• Choose an Activity You Enjoy – You’re more likely to stick to a workout routine if it involves an activity you love. Try different exercises to find what suits you best.

• Mix it Up – Vary your exercises to work out different muscle groups and keep your routine interesting. You must combine your cardiovascular exercises with some strength training to get better results.

• Stay Consistent – Consistency is key when it comes to reaping the benefits of exercise. Aim to make physical activity a regular part of your lifestyle, no matter how small it begins.

Get Regular Exercise For Better Brain Health!

Physical activity’s role in optimizing brain health is firmly grounded in scientific research. And the benefits of regular exercise to your brain are too significant to ignore. By establishing a habit of regular exercise, you can vastly improve cognitive health, boost mood, improve sleep quality, and ensure your brains remain as fit as your bodies.