The benefits of physical activity and training are well known for the wholesome development of your body, it helps in improving muscle strength, reinforces the health of the heart, helps in maintaining proper body weight, and keeps chronic diseases such as diabetes at bay. Apart from improving physical health exercise is also great for your mental health and cognition.
The brain functions similarly to a muscle, and participating in physical activity triggers physiological changes in the body. This engagement prompts the production of growth factor chemicals, which stimulate the growth of new blood vessels in the brain and support the abundance, survival, and overall health of new brain cells.
What Do The Studies Say
Various studies have observed that the parts of the brain responsible for thinking, memory, and cognition tend to have a larger volume in individuals who exercise regularly compared to those who do not. “Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions,” says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.
Exercise triggers the release of neurotransmitters, such as dopamine, serotonin, and norepinephrine, which facilitate communication between neurons in our body. These neurotransmitters play a role in regulating our moods, managing our stress response, and influencing our emotional well-being. Additionally, exercise boosts the production of brain-derived neurotrophic factors, further contributing to brain health and function.
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Exercise has a direct impact on inflammation. Studies have demonstrated that exercise has anti-inflammatory effects, and individuals with mental health disorders such as anxiety and depression often exhibit elevated levels of inflammatory markers. Exercise can help in mitigating chronic or excessive inflammation which has several negative impacts on your brain.
Exercises That Can Help In Improving Brain Health
There are several exercises that can help in bringing about a positive impact on one’s mental health. One can always engage in aerobic exercises such as walking, swimming, cycling, and dancing as these are good for maintaining good heart rate and blood flow which in turn positively impacts one’s mental health as well. Aerobic exercises also enhance cognition as they require the body and mind to have proper coordination and endurance while engaging themselves with it.
Engaging in strength training exercises, such as lifting weights, using resistance bands, or practicing bodyweight exercises like push-ups and sit-ups, can have a positive effect on hormone and neurotransmitter regulation. This can lead to improved sleep quality, ultimately contributing to better mental health and overall well-being.
Research indicates that exercising in a social setting, such as with a friend or family member, can yield mental health benefits by fostering a sense of connectedness and belonging. Additionally, exercising outdoors in natural environments, particularly near greenery or water, can enhance mood. Being surrounded by nature has a calming effect, promoting feelings of peace and tranquility.
How Much Should One Exercise
Studies have suggested aiming for 150 to 300 minutes per week of aerobic exercise and strength training, covering all major muscle groups at least twice a week, to achieve health benefits. Exercise can be divided into shorter sessions, with even brief bouts of ten minutes showing immediate benefits. However, the key to gaining mental health benefits from exercise is consistency in your routine.
Barriers to exercise, including sedentariness and lack of interest, are prevalent, especially among those with poor mental health. Behavior change strategies can aid in transitioning to and maintaining regular physical activity.
Regular physical activity not only improves physical health but also enhances mental well-being. Studies show that exercise stimulates brain growth, releases mood-regulating neurotransmitters, and reduces inflammation, benefiting cognitive function and emotional stability. Engaging in a variety of exercises, maintaining consistency, and incorporating social and outdoor elements can amplify these benefits. Striving for regularity in exercise routines is paramount for maximizing mental health advantages.
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