For the most part, we exercise for the physical benefits: increased muscle, loss of excess weight, preventing heart disease and other maladies, and building up energy and stamina. But the benefits of regular exercise go far beyond the physically evident. If you needed another motivator to get up and get active, let this be it: regular exercise strengthens and protects your brain.
How much exercise is “regular” exercise?
To reap the full benefits we’re talking about, we must participate in regular exercise – defined as 30 minutes of moderate physical activity on most days of the week. You should aim for between 120 and 150 minutes (about 2 and a half hours) of activity per week. Higher intensity exercises tend to have the most cognitive benefits. Running has been specifically linked to improved mental health and cognitive function.
So that’s your goal. Here are the benefits:
5 Unbeatable Brain Benefits of Regular Exercise
Benefit #1 – Decreased feelings of anxiety and depression.
We’re living in stressful times. Whether you totally acknowledge it or not, there’s a good chance you’ve been impacted by some form of anxiety or depression. According to the Anxiety and Depression Association of America, between 3 to 5% of people suffer from major depression at any given time. There’s an overall lifetime risk of 17%. That makes of hundreds of millions of people!
Regular exercise helps alleviate stress, anxiety, and depression – and that’s well worth the cost for an improved quality of life.
Benefit #2 – Improved focus and attentiveness.
I don’t know about you, but I need all the focus I can get to get it all done. Life is hectic and there are a million things to juggle and remember on both personal and professional fronts. When focus is lacking, we’re not nearly as productive as we could be. Worse yet, we may let things slip through the cracks altogether.
Exercise is known to “clear the mind” and improve the quality of sleep. That alone improves your ability to focus. Just note that intense physical activity demonstrates the greatest gains in this area.
Benefit #3 – Easier to remember and recall information.
Why is it that we can remember a radio jingle from thirty years ago, but we can’t seem to remember what we got up and walked to the kitchen to do twenty seconds ago? The good news is that you can improve your memory and recall with exercise. It decreases insulin resistance, improves blood flow, and facilitates the growth (and health) of brain cells.
Running is particularly beneficial in this area: according to studies, running increases the production of a protein called cathepsin-B, which promotes the production of new brain cells.
Benefit #4 – Increases your neuroplasticity.
You know by now that I’m a big advocate for lifelong learning. Neuroplasticity is basically the ability for your brain to adapt and mold – rearranging and forming new synapses. It’s essentially “rewiring” your brain with new information and learning. As we age, neuroplasticity decreases. That’s why, for example, children learn a new language so much faster than adults do! When you focus on ways to increase neuroplasticity, you’ll be the old dog learning new tricks!
Benefit #5 – Lowers risk of dementia.
Whether or not dementia runs in your family, other risk factors can lead to the development of neurodegenerative conditions. Things like obesity, diabetes, and hypertension can increase your risks. So, on one hand, regular exercise decreases the likelihood of these conditions developing, thus managing your risk. But beyond that, exercise directly promotes brain health.
Between increased blood flow, neuroplasticity, and the generation of new, healthy brain cells, exercise gives you the best chance of beating genetic odds. The more active you are, the better your overall quality of life will be as you age.
The bottom line is this: regular exercise supports brain health on multiple fronts. Not only are there direct benefits to the brain, but other benefits, such as the reduction of inflammation, an improved cardiovascular system, and better sleep quality, contribute to maintaining a healthy mind as well.
Take care of your mind. Cognitive health is arguably the most important kind of health we have!
How do you keep your mind healthy and active? Share your top tactics in the comments!