Exercise and the Brain: Why Physical Activity Matters for Our Cognitive Health

There are plenty of reasons why we seek out exercise, from toning our abs before bikini season strikes to strengthening our bones to stave off osteoporosis. But while we tend to associate workouts as a means to an end—to reach and maintain our ideal weight, for example, or to sculpt our arms for an upcoming event—some may rarely think of one of the biggest perks exercise provides: Cognitive wellness.

Increased attention on the connection between physical exercise and brain health might just change that—and give many people even more of an incentive to carve out time for HIIT sessions at the gym and laps at the park.

Yet, what is the relationship between exercise and cognitive fitness, exactly? And what types of exercise specifically promote brain power?

Here’s how more than just your glutes get a boost when you work out and why you may want to weave additional exercise into your life.

The link between exercise and the brain

It’s hardly news that exercise is vital to your well-being and longevity.

An enormous body of research demonstrates that regularly working out may improve muscle strength and endurance, enhance your sex life and even lead to a clearer, more radiant complexion. And anyone who consistently engages in exercise—whether it’s daily yoga sessions or long weekend swims—knows that getting your heart pumping often arrives with a host of mental health benefits. A brighter mood, a burst of energy, alleviation from a bout of the blues and that post-workout bliss are just a few of the perks that can be found after you’ve laced up your running shoes.

But new data reveals that exercise isn’t just key to encouraging happiness (a feat that’s accomplished by exercise’s ability to trigger the release of dopamine, serotonin and endorphins). Here’s what the science says:

• Studies indicate that exercise stimulates the production of two other essential neurotransmitters: epinephrine and norepinephrine. In turn, participants experienced a notable elevation in their working memory and other executive functions. Further, these chemicals are fundamental to mental alertness, concentration, and mood regulation (and we all know we think and operate better with a sunnier state of mind).
• Additional research shows that exercise is crucial to warding off neurodegenerative diseases such as Alzheimer’s and dementia. How is this possible? Movement spurs muscles to generate irisin, a hormone that has neuroprotective properties. What’s more, exercise bolsters the production of brain-derived neurotrophic factor (BNDF). This particular hormone supports neurogenesis, or the process of “building” new neurons. The result? A decline in volume loss in the hippocampus—the area of the brain that dictates memory and mood (and naturally shrinks with age).
• Exercise may also help you maintain gray and white matter in the parietal, temporal and frontal cortexes, which are critical for optimal cognition.
• Sweating on a frequent basis can also contribute to sounder, more restorative sleep. This, too, is central to brain health: Study after study illustrates that poor and/or insufficient sleep results in memory impairment, decreased attention, slower processing speeds and cognitive decline.

Further, physical exercise may fend off chronic stress.

Why is this important?

Prolonged stress may literally rewire your brain by provoking increased activity in the amygdala—or the primitive region of your brain—and decreasing activity in the prefrontal cortex where high-level functions (and those brilliant ideas) take place. Even more concerning? Unrelenting stress may cause inflammation, which is one of the forces behind neurodegeneration. Exercise, meanwhile, facilitates relaxation and refocuses the mind, thereby mitigating the more harmful effects of brain-debilitating angst.

Last but certainly not least, exercise bolsters the flow of blood and oxygen to your brain, thus keeping it nourished in ways no number of crosswords or Spelling Bee can.

What are the best exercises for cognitive health?

Experts across the board agree that any form of exercise will do your brain and body good.

That said, the lion’s share of studies on the association between physical exertion and cognition have zeroed in on aerobic exercise like running and swimming. Not quite a fan of cycling and jogging? Other exercises have an equally positive effect on your mental acuity. In particular, you may find yourself thinking faster on your feet by committing yourself to:

Dancing

Whether you choose salsa or ballet, dancing performs double duty: It gets your heart pumping and requires mental focus (just think of the act of memorizing steps). In fact, a slightly older study featured in Current Alzheimer Research found that dancing enriched cognition in dementia patients.

Tai chi

Similarly, the ancient art of tai chi might be a boon for your brain by compelling you to silence the outside world and direct your attention on your movements and breath. Research supports this by suggesting that the Chinese martial art may nurture problem solving, recall and reasoning in older adults. It’s also gentle on the joints, rendering it an optimal choice for those with arthritis.

Yoga

It’s certainly not news that yoga can be a godsend for your mental health; even a single, 60-minute session can leave you feeling lighter, freer and more content. Now, data confirms this. Brain imaging techniques discovered that yoga practitioners have larger volumes of the hippocampus and frontal cortex—again, two domains that are tasked with memory consolidation and learning. And just in case you need another reason to dust off your Manduka mat, yoga has also been shown to improve impulse control…which might just lead to making smarter decisions about your health, period.

Strength training

Here’s something that might be news: Skeletal muscle is progressively called the “organ of longevity” not only for its impact on hormone balance and immunity but also because of its influence on brain health. To this end, homing in on muscle building exercises in at least some of your weekly workouts may foster cognitive wellness. (Given that we may lose between 3 and 10 percent of muscle mass per decade after our 30s, strength training is especially important as we age.) Free weights, weight machines, Pilates, HIIT and good, old-fashioned body resistance exercises like planks and pushups can all help you fight off muscle and mind deterioration.

In sum, a combination of aerobic, mind-body, and strength training exercises may be the solution to keeping your brain sharp and your body fit. (And the more variety you throw in, the more neurons will fire off in your mind.) Above all, find a routine that resonates with you: The more you enjoy your regime, the more likely you are to stick with it.

How often should you exercise for brain health?

Fact: Less than 40 percent of US adults over the age of 65 obtain the 150 minutes of exercise per week recommended by the CDC. 20% don’t go after any type of formal exercise at all. Even younger generations pay a visit to the gym only three times a week.

The consensus is this: No matter your age, the more movement you score, the better off you’ll be. Even a mere 22 minutes of vigorous exercise per day may translate to a more agile mind for years to come.