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A lot of health benefits are associated with being physically active, and one often does not need to look far to find them. From reducing the risk of heart disease, diabetes, and stroke, to helping to relieve the symptoms associated with osteoarthritis, rheumatoid arthritis, and many other chronic diseases, regular exercise is very important for your overall health.

Exercise also plays a beneficial role in weight loss, lowering blood pressure, the list goes on. But there is an equally important  benefit of exercise which may not receive as much attention – enhancement of brain function and mental health.

There is indeed no shortage of the mental benefits of exercise, from improving memory and cognition, to relieving anxiety and depression, and improving sleep and the overall quality of life. When realizing all the benefits that regular exercise brings, it is more a question of “why not”?

Realizing the importance of exercise for health, in 2008 the US government published a document – Physical Activity Guidelines for Americans, which was later updated to include the relevance of exercise for brain function and mental health and not just physical health.

How Does Exercise Improve Brain Health?

There are varied ways through which exercise brings about the benefits to the mind and body.

          Neurogenesis

Neurogenesis is simply the process through which the body forms new neurons in the brain. This occurs normally in a developing fetus, but also plays a crucial and continued role in the adult brain, especially in the maintenance of memory and thinking.

For one thing, it is believed that during aerobic exercise, the associated increase in heart rate leads to an increased blood flow to the brain. Also, the increased rate of breathing results in an improved oxygen exchange and delivery to the body tissues including the brain.

These events encourage neurogenesis which can help fight the onset and development of dementia and other cognitive problems.

          Neurotrophins

Neurotrophins are growth factors (proteins) that aid the development, function, and survival of neurons. This is another way through which exercise improves brain function and mental health.

Some studies have shown that exercise enhances the production of these neurotrophins, resulting in higher plasticity of the brain cells which can boost memory and thought formation.

          Neurotransmitters

Neurotransmitters are the body’s chemical messengers which the nervous system uses in the transmission of impulses, and are therefore vital for proper brain functioning.

Studies have also found that exercise increases the levels of these neurotransmitters in the brain, in particular noradrenaline and serotonin that also play a role in mood stability.

Exercise Benefits For Brain Function and Mental Health

Now that we know how exercise may affect the brain positively, what exactly are these benefits? Some of them include:

          1.) Dementia

Research shows that regular exercise for at least 30 mins, 2-3 times a week is able to not only delay the onset of Alzheimer’s disease by as much as 15 years, but also improve memory and thinking after the disease has set in.

          2.) Reduction in Symptoms of Anxiety and Depression

Engaging in physical activity boosts the body’s production of endorphins, which are “feel good” hormones that the brain and spinal cord produce to increase our happiness levels. So much so that psychiatry is beginning to consider incorporating an exercise regimen as part of the therapy for anxiety and depression.

          3.) Enhanced Mood

The relationship between regular exercise enhanced mood is neither far fetched, nor a strange one. Most people who exercise  regularly report a mood enhancement effect, usually about 5 minutes after moderate exercise. This is because of the endorphins that are released during exercise.

          4.) Increased Self Esteem and Confidence

Regular exercise usually is accompanied by an improved body image, especially for people who are overweight. Besides the increased confidence that comes with reduced anxiety and an enhanced mood, having a consistent exercise regimen can bring a sense of fulfillment.

          5.) Better Sleep

Studies have shown a very strong link between aerobic exercise and improved quality of sleep, even likening it to similar effects of sleeping pills. According to Sleep Foundation, people who rarely exercise are at the highest risk of sleep apnea, while those who exercise vigorously report the best sleep.

          6.) Stress Relief

Stress relief is a major benefit of exercise. Stressful conditions lead the body to produce stress hormones which, if not acknowledged, may eventually predispose an individual to diseases associated with chronic stress and inflammation such as obesity, asthma, heart disease, diabetes, etc. Regular aerobic exercise has a stress relieving effect, through reducing the levels of stress hormones like cortisol and adrenaline, while at the same time boosting mood and happiness.

          7.) Improved Libido

As is probably common knowledge, libido has a lot to do with the mental state than the physical, if not more. One who is typically stressed out, anxious, or depressed would is more likely to have a low sex drive. This is how exercise enhances libido – by raising endorphins levels, boosting mood, and reducing stress and anxiety.

What Kind Of Exercise Is Effective?

Generally, aerobic, strength training, and flexibility-building exercises like yoga are all beneficial, even though more evidence for benefits exists for aerobic exercises. Also, moderately-intense exercise totalling 150 – 300 minutes per week is all that is needed for an overall feeling of well-being. So tie up those shoe laces and get moving!

References:

1.) https://pubmed.ncbi.nlm.nih.gov/28735855/

2.) https://pubmed.ncbi.nlm.nih.gov/18286389/

3.) https://pubmed.ncbi.nlm.nih.gov/8571000/

4.) https://pubmed.ncbi.nlm.nih.gov/15255923/

5.) https://www.sleepfoundation.org/articles/5-facts-about-sleep-and-exercise

6.) https://www.medicalnewstoday.com/articles/323918

7.) https://www.health.harvard.edu/staying-healthy/exercising-to-relax

8.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3422071/