How Does Physical Exercise Affect The Brain?

The regular practice of physical exercise is one of the axes of good health. But not only that, it is also a fundamental factor for the proper functioning of the brain. There are hundreds of investigations that demonstrate this.

The first great contribution of physical exercise is that it oxygenates the brain. In principle this makes the neurons stronger and in the long term prevents the appearance of neurodegenerative diseases. Exercise helps activate physiological neuroprotective mechanisms.

Likewise, it is a fact that physical exercise produces a generalized activation of the brain. By doing physical activity, different muscle groups are put into operation, as well as the cardiovascular system, etc. All of this is controlled from the brain.

Thats not all. Studies have shown that physical exercise affects mood and cognitive functions as well. In a word, physical activity is a wonderful nutrient for the brain. Let’s look at some of the concrete benefits.

Physical exercise makes us happier

In 2006 an ambitious study was started at the Free University of Amsterdam. They took as a base a large group of 20,000 people, who were followed continuously for 10 years.

In the end, it was concluded that those who had done physical exercise, at least for 60 minutes a week, were less anxious, less depressed and less prone to neurotic behaviors, than those who had remained sedentary.

This is one of many studies in which physical exercise has been verified to facilitate the secretion of endorphins, the hormones of well-being. There are also serious indications that it increases the production of serotonin, the hormone responsible for regulating mood and anxiety.

Increased intelligence

In 2005 an experiment was carried out in Finland on the relationship between physical exercise and intelligence. The test was carried out with mice. Some of these ran on one wheel, around 4 or 5 km a day. Others did not.

After a month, everyone was given the “Morris Maze” test. The group of mice that exercised showed a much better performance than that of the sedentary ones. The number of neurons in his brain hippocampus was also found to increase.

An experiment with humans was carried out at the Georgia Institute of Technology (USA) in 2014. A group of volunteers were shown 90 photographs. They were then subdivided into two groups: some exercised and others did not.

A week later, those who had exercised remembered 60% of the images, while the others only remembered 50% of them. Therefore, there is evidence that physical exercise improves memory and learning processes.

Better sleep quality and less pain

It has been proven that physical exercise also has a positive impact on the quality of sleep. It produces a relaxing effect and also reduces body temperature. Both factors are decisive for falling asleep and reaching its deep phases.

Researchers have found that the ideal is to carry out physical activity between 4 and 8 hours before bedtime. In general, exercising at night can alter melatonin secretion and this ends up causing sleep disturbances.

On the other hand, it has been shown that physical exercise contributes to the secretion of B-endorphins. These hormones have the property of inhibiting the nerve fibers that transmit pain. They are considered a “natural pain reliever.”

7 tips to take care of your brain

The effects of physical exercise on the brain are not yet fully known. What has been exposed is only a small part of the benefits that may be involved. What is clear is that physical activity leads to happier and smarter people.

However, the World Health Organization advises doing at least 1 hour and 15 minutes of physical activity a week. This activity should be intense, and includes practices such as athletics, walking, cycling, etc.

The same entity advises performing at least 10 minutes of physical exercise daily. He considers it a safe way to prevent diseases such as Alzheimer’s or Parkinson’s. Also to avoid or mitigate cardiovascular, respiratory and almost all kinds of problems.

For all the above, it would be advisable to take into account the following tips:

• Exercising (both outdoors and at home or in the gym) contributes to physical and mental well-being.

• It is beneficial to get outside to exercise in the open spaces regularly.
• For exercise to provide multiple exercises, it must always be accompanied by adequate nutrition and a good sleep routine.
• Varying exercise routines and playing sports (or activities such as dance) is also beneficial on a day-to-day basis.
• Breathing exercises can help reduce emotional stress levels.

Ready to start taking better care of your brain?