Why is intentional physical movement so good for us?

Exercise and the Brain

For years, people wondered about the correlation between brain functionality and how intense physical exercise affected our cognitive capabilities. Today, numerous studies from various parts of the world have been published showing how different forms of physical movement and deliberate exercise is good for our brain health. Activities like resistance training, for example, have shown to release neurotrophic factors (IGF-1 and Brain Derived Neurotrophic factor: proteins that help brain cells grow and survive: neurogenesis) that help maintain functioning neural connections (synaptic plasticity). Performing various exercise routines can help decrease inflammatory markers to help combat depression and anxiety. Over time, a decrease in BDNF level is normal, with low amounts of BDNF are associated cognitive decline, depression, anxiety, mood swings, neurodegenerative diseases (Parkinson’s disease and Alzheimer’s disease), memory impairment, and problems sleeping normally. Things like mood and attention can be affected by the release of neurotransmitters. Serotonin, endorphins, norepinephrine, glutamate and Gamma-Aminobutyric Acid (GABA), and endocannabinoids are neurotransmitters that are released during physical exercise that can induce the feelings of relaxation and pleasure, and enhance brain clarity.

Neurotransmitters

Exercise can help regulate neurotransmitter levels, which are key for proper brain function and mental clarity. Chemical hormones, like endorphins, are released during exercise. Endorphins can relieve pain, reduce stress, and allow you to “feel good” (“runner’s high”). The cycle of motivation and rewards are connected to the chemical dopamine, which is released during bouts of exercise. By making your workout routine fun, this will lead to and increase in dopamine. By getting creative and accomplishing small wins during your routine, this will induce a release of dopamine, which increases effort and motivation. Allowing the exercise participate to experience a greater sense of autonomy in their choice of activity (sprinting, lifting, swimming) will lead to a larger increase in dopamine release. Serotonin is a hormone that stabilizes our mood, promotes healthy digestion, and affect the quality of our sleep. Norepinephrine is a hormone that helps break down fat and increases heart rate. Norepinephrine plays a role in fainting blood pressure levels, alertness, attention, sleep, and memory. Endocannabinoids can be seen in increasing levels in the bloodstream through physical exercise, resulting in a reduction in anxiety while enhancing feelings of calmness. After intense bouts of physical exercise, levels of glutamate and Gamma-Aminobutyric Acid (GABA), chemicals responsible for neuron communication within the brain, can rise. Glutamate (excitatory neurotransmitter) plays an intricate role in memory and learning, while GABA (inhibitory neurotransmitter) slows down nerve cell activity to reduce stress and anxiety, helping promote proper sleep regulation.

Blood Flow

Exercise can improve overall blood flow throughout the body (blood vessel elasticity). More blood flow to the brain will allow more oxygen to reach the brain, which can improve clarity, concentration, and cognitive function. Increased blood supply to the brain as a result of exercise can result in neurogenesis (growth of new neurons). Exercise that engages the cardiovascular system can lead to the growth of new blood vessels that provides nutrients for optimal brain functioning. Strengthening the connections and neuron pathways in our brain via exercise is one way to help prevent and slow down cognitive decline as we age.

Neuroplasticity

As adults, alertness and intense focus can lead to neuroplasticity (creation of new neural pathways). There is an enhanced opportunity for neuroplasticity for several hours after performing high intensity exercise. Alertness and focus, which become available after high intensity exercise, are the triggers for adult neuroplasticity. High quality sleep, like REM and deep sleep, is crucial for allowing the plasticity of the brain to occur (the rewiring of the neural circuits happens during sleep). But it is triggered during the process of struggling to understand or learn something. Adrenaline can be released and neural pathways stimulated after exercise, opening the gates for neuroplasticity to occur (HubermanLab).

Vigorous Exercise

One minute of vigorous exercise, like sprinting or high intensity interval training, is equivalent to nine minutes of fast walking and an hour of slow walking. Vigorous exercise is five to nine times more powerful than moderate effort exercise. If you are a busy individual, ten minutes of intense exercise is equivalent to one hour of fast walking. Dancing is a powerful activity for your brain. It activates multiple pathways in the brain. Regular dancing is associated with lower risks of dementia. Dance requires timing, adaptation, and cognitive load. Dancing releases feel good chemicals (BDNF, serotonin, oxytocin, dopamine, endorphins). Learning a new dance requires your brain to stay engaged due to the novelty of the activity (DoctorBing).

Environment

Environment can shape social behavior over time. You become the people that you spend the most time with; our brain is wired to learn by observation. The brain tracks the behavior, emotions, and habits that are normal in the environment. Food consumption, physical activity, sleep habits, alcohol use, and emotional tone morph together within social networks. The social standard, or the norm, shifts over time in terms of what is deemed as acceptable behavior. Mood can change based upon what people you are around (language and stress responses). The baseline of the group will slowly become your baseline over a span of time. People who experience chronic pain or stress can feel improvements in their health when their environment becomes more consistent and encouraging. Building a consistent daily routine is a healthy habit (doesn’t need to be super rigid but a system or model to follow will help you). Your brain thrives on predictability. People with routines tend to have less anxiety and depression (regular wake times and regular sleep patterns). Moving everyday and being consistent with how you wind down and what time you go to bed will help calm down the nervous system (DoctorBing).

Vagus Nerve

Stimulation of the vagus nerve wakes up the brain, creating a sense of alertness. This jumpstart, or initiation process of alerting the receptors on the vagus nerve, can lead to an increase in alertness and focus from a cognitive perspective, as well as higher levels of motivation. One simple way to stimulate the vagus nerve is by moving the large muscular structures of the body, specifically the legs. Whether it is jumping, sprinting, isometric exercises involving the legs, or resistance training, these intense physical movements can help wake up the brain providing the mind with increased levels of focus (HubermanLab).