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Want the most complete, up-to-date training strategy for your brain and body? We’ve expanded this guide with more on strength, cardio, and the often-missed longevity factors.
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Exercise has long been revered for its physical benefits. More recent studies have uncovered another remarkable aspect of its influence: its significant impact on brain health.
The human brain, a marvel of complexity, plays a central role in our cognitive abilities, emotions, and overall mental well-being.
Understanding the multitude of ways in which exercise improves brain health is crucial, as it holds the potential to maximize our cognitive function, memory, creativity, and mental acuity.
From promoting neuroplasticity—the brain's ability to reorganize and form new connections—to enhancing blood flow and oxygenation, exercise emerges as a potent tool for bolstering brain performance and protecting against the aging process and neurodegenerative disorders.
In this post, I delve into exercise and its transformative influence on brain health, exploring the physiological and biochemical processes that underlie this connection. By illuminating the ways in which exercise improves brain function, my aim is to foster a greater understanding of the incredible potential within our own bodies.
Outlined below are a few examples highlighting the positive effects of exercise on the brain:
- Exercise reduces systemic and neuroinflammation: Regular exercise, both resistance training and cardiovascular activities, has been found to lower levels of systemic inflammation markers such as CRP (C-reactive protein) and TNF-alpha (tumor necrosis factor-alpha). Neuroinflammation, which is linked to brain fog, difficulty in focusing, and impaired learning, is also reduced through exercise, promoting better brain health and performance including attention, memory, and executive functions.
- Boosts production of BDNF (brain-derived neurotrophic factor): Exercise stimulates the production of BDNF, a vital growth factor in the brain that supports the growth of new neurons (neurogenesis) and the formation of synaptic connections (synaptogenesis). Increased levels of BDNF have been associated with improved learning, memory, and focus, making exercise a valuable tool for enhancing cognitive performance.
- Neural adaptations are neuroprotective: The neural adaptations that occur in motor neurons during exercise contribute to performance improvements and build a reserve of movement. These adaptations are not only beneficial for physical abilities but also have neuroprotective effects.
- Insulin sensitivity in the brain: Exercise, particularly activities that promote muscle growth, increases blood glucose utilization and enhances insulin sensitivity. Insulin resistance, known as hyperinsulinemia, in the brain, has been linked to neurodegenerative diseases like Alzheimer's, Parkinson's, and multiple sclerosis. By improving insulin sensitivity, exercise helps protect the brain from these diseases.
- Myokines and brain health: Physically active muscles release proteins called ‘myokines’ that can enter the brain and promote the action of neurotrophic growth factors. These myokines have the potential to cross the blood-brain barrier and enhance the uptake of brain-derived neurotrophic factor (BDNF), thus boosting cognitive performance. In general, maintaining skeletal muscle mass is crucial, as low muscle mass has been associated with cognitive decline.
Exercise it is a powerful catalyst for brain health and cognitive performance. To optimize the cognition boosting benefits of exercise, aim for a varied modality in your program. Incorporate a mix of aerobic exercises, strength training, and activities that challenge your balance and coordination. The diversity will stimulate different areas of the brain and provide comprehensive benefits.
Want to build a brain that ages well? Balance and coordination are essential—yet often ignored.
👉 Here’s your step-by-step guide to incorporating them into your workout.
See you next time!
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