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Key points
- Regular exercise can lead to enhanced memory, mood, cognitive functioning, and learning capabilities.
- Exercise helps prevent neurological changes associated with aging as well as several neurological diseases.
- Those who frequently exercise are better equipped to manage stress and control their emotions.
Did you know that exercise not only helps you look and feel better, it can also help make you smarter? Forget the old “dumb jock” stereotype. My friend, a Harvard Business School graduate, told me that he looks for rowers when seeking new hires. He believes they are smarter, harder working, and really understand the mechanics of working as a team.
Studies from around the world and over several decades have conclusively shown that regular exercise can lead to enhanced memory, mood, cognitive functioning, and learning capabilities. It can even make your brain larger and help prevent the neurological changes associated with aging, as well as several neurological diseases. Researchers are now starting to better understand the mechanisms underlying these benefits.
If you haven’t been convinced yet to make exercise a part of your daily routine, here are a few insights to get you moving. And if you have already made exercise a part of your life, I hope you enjoy learning a bit more about how it works.
1. Exercise supercharges your brain.
Our brains secrete an amazing chemical called BDNF (brain-derived neurotrophic factor). When you exercise, you secrete higher levels of BDNF, which allows you to make new neurons in your brain, mostly in the hippocampal region. The hippocampus mediates several higher brain functions, such as learning, memory, and spatial coding. When you add new neurons in this region, you may see improvement in any or all of these areas.
If you think about it, it makes perfect sense. Our brains are designed for maximum efficiency and to use as little energy as possible. When our hunter-gatherer ancestors ran off to get dinner, they had to make sure they could find their way home. They couldn’t exactly rely on Google Maps, so when they went out for a long trek, their brains secreted BDNF to help them return to their group as quickly and safely as possible. Those who were best at doing so survived and passed their genes to us.
Once we recognize the powerful role of BDNF, we owe it to ourselves and our children to make sure exercise is a major part of our daily routine. It no longer makes sense to say “I don’t have time to exercise.” Everything you do after the exercise will be more efficient. I wish I knew this when I was in medical school and gave up four years at the gym to stay in my seat at the library.
2. Exercise boosts your "happy chemicals."
You've likely heard of the “runner’s high.” Exercise increases the amount of endorphins and neurotransmitters released in your brain, such as serotonin, dopamine, and norepinephrine. These chemicals are known to accelerate information processing and make us feel better. When they are released together, they result in hyperstimulation of the mind, which allows for an increase in focus of attention and reaction time for at least two hours. So if you have a mentally challenging task to do, the optimal time is up until two hours after your workout, which explains the large crowd we (used to) see at the gym in the early AM.
Not only are you boosting your happy chemicals, but you are also giving your brain an opportunity to enhance clearance of the stress-response hormone cortisol. This means that those who frequently exercised are better equipped to manage stress and control their emotions. Studies have shown that as little as one hour a week can decrease the risk of relapsing to depression.
3. Exercise boosts your blood flow.
As your heart rate increases during exercise, blood flow to the brain increases. As blood flow increases, your brain is exposed to more oxygen and nutrients. This leads to enhanced blood vessel growth in areas of the brain associated with rational thinking, as well as social, physical, and intellectual performance. Yoga or other exercises that place your head below your heart are particularly good at enhancing the circulation to your brain.
4. Exercise enhances bonding.
Oxytocin, nicknamed the “love hormone” or “cuddle hormone,” is released when we touch someone. Dancing or working with a trainer or coach or is a great way to get this added benefit.
Many of us have felt socially isolated during the pandemic, and exercising together can bring great relief. Ask a friend, family member, or neighbor to go for a walk. Making it part of your weekly routine will help keep your exercise on track and build your social network.
5. Exercise could help make your unborn children smarter.
Really! Some studies have shown that babies born to moms who exercised regularly during pregnancy performed better at age 5 on general intelligence tests and oral language skills. Other studies found increases in math and language tests. And one research group was able to show that three months of regular exercise changed the DNA in men’s sperm in the genes associated with schizophrenia, Parkinson’s disease, and other brain disorders, theoretically reducing the likelihood of these diseases manifesting in their offspring.
6. Exercise turns on your mirror neurons.
Ever wonder why it is so much easier to stay motivated during an exercise class? Look no further than your mirror neurons for an answer. These are the neurons in the brain that fire when you see someone performing an activity. Athletes spend endless hours watching films of themselves and others playing. Viewing these images triggers their mirror neurons and allows them to practice and learn without lifting a finger.
7. Exercise “holds back time.”
Regular exercise has been shown to counteract diseases such as Alzheimer’s and Parkinson’s, as well as age-related mental impairment and atrophy. Since these diseases are increasingly common as our population ages and only limited treatments are available, prevention remains our best defense.
8. Exercise helps you pace yourself.
Moderate levels of exercise enforce the human body's antioxidant defense system, but extreme exercise has been shown to disrupt a number of metabolic and physiological processes, and such extremes can lead to impaired cognitive performance. Oxygen is rapidly metabolized during physical exertion, and its byproduct can lead to oxidative damage and increased cellular mortality if it is released in excess. So while moderate amounts of exercise have been shown to have substantial benefits, too much of a good thing can create its own risks.
9. You only need a little to get going.
As little as 30 minutes of jogging three days a week has been shown to improve brain functioning. Bigger gains have been suggested with more complex activities, which requires you to build or acquire a skill. Exercises that require balance or thinking, such as tennis, yoga, and dancing, are particularly good. Don’t be afraid to try something new. Our brains will develop more if we challenge them.
Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion, recommends the following to promote overall health:
To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, like brisk walking or fast dancing, each week. Adults also need muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week. Gain even more benefits by being active at least 300 minutes (5 hours) per week. Increase amount and intensity gradually over time.
10. Exercising in nature brings additional benefits.
Studies have found that working out in nature has the added benefit of helping us gain perspective and feel calmer. Dr. Eva Selhub in Your Brain on Nature says, “Green exercise is like exercise squared.”
As you can see, the brain boost from working out is substantial. As we continue through the pandemic, we must remain focused on our health and find safe ways to exercise. It is one of the best ways to combat the chronic stress of the pandemic.
So grab some shoes and get out there. I hope you have fun while doing it!
