The Science of Exercise and Brain Health

Exercise isn’t just about building muscle or losing weight—it’s a brain-boosting powerhouse. Research shows that physical activity can improve brain function both immediately (acute effects) and over time (chronic effects). Here’s how:

1. Arousal and Focus

Exercise increases autonomic arousal, which enhances alertness and focus. This is due to the release of neurotransmitters like dopamine, norepinephrine, and epinephrine, which improve cognitive performance. These chemicals help you stay sharp and focused, making it easier to tackle complex tasks or learn new information.

2. Neuroplasticity

Exercise promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. This is crucial for learning, memory, and overall brain plasticity. BDNF helps your brain adapt to new challenges, making it easier to form new neural connections and retain information.

3. Hippocampus Growth

The hippocampus, a brain region critical for memory, benefits significantly from exercise. Activities that load the skeleton, like jumping or resistance training, release osteocalcin, a hormone that supports hippocampal function. Osteocalcin travels from your bones to your brain, where it encourages the growth of new neurons and strengthens existing ones.

4. Blood Flow and Fuel Delivery

Exercise improves cerebral blood flow, delivering more oxygen and nutrients to the brain. This is especially important for maintaining cognitive function as we age. Increased blood flow ensures that your brain has the resources it needs to perform at its best, whether you’re solving a problem or recalling a memory.

Key Types of Exercise for Brain Health

To maximize the brain benefits of exercise, incorporate these four key types of workouts into your routine:

Long, Slow Distance (LSD) Training

• What it is: Steady-state cardio like jogging, swimming, or cycling for 45-75 minutes.
• Why it works: Improves cardiovascular health and cerebral blood flow, which are essential for long-term brain function. This type of exercise is particularly effective at enhancing the health of your blood vessels, ensuring that your brain gets a steady supply of oxygen and nutrients.

High-Intensity Interval Training (HIIT)

• What it is: Short bursts of all-out effort (e.g., 30 seconds to 4 minutes) followed by rest.
• Why it works: Boosts arousal and cognitive flexibility immediately after exercise. It also increases lactate production, which acts as a fuel source for the brain. HIIT is especially effective at improving executive function, which includes skills like problem-solving, planning, and multitasking.

Resistance Training with Time Under Tension (TUT)

• What it is: Slow, controlled movements during weightlifting to maximize muscle engagement.
• Why it works: Enhances nerve-to-muscle communication and releases growth factors that benefit the brain. Resistance training also helps maintain muscle mass, which is important for overall health and mobility as you age.

Explosive and Eccentric Movements

• What it is: Activities like jumping or box jumps that involve quick, powerful movements and controlled landings.
• Why it works: Loads the skeleton, triggering the release of osteocalcin, which supports memory and learning. These movements also improve coordination and balance, reducing the risk of falls and injuries as you age.

The Fifth Element: Do What You Hate

Here’s a surprising tip: Do something you don’t want to do. Engaging in activities that challenge you both physically and mentally activates the anterior mid-cingulate cortex (aMCC), a brain region linked to grit, persistence, and willpower. Studies show that superagers—people who maintain sharp cognitive function into old age—have larger aMCCs.

Why It Works

The anterior mid-cingulate cortex is a brain area that becomes active when you push through challenges. It’s associated with tenacity, grit, and the ability to persevere in the face of difficulty. By engaging in activities you dislike but know are good for you, you can strengthen this brain region and improve your overall cognitive resilience.

Examples

• If you hate running, try a short sprint.
• If you dislike cold showers, incorporate deliberate cold exposure into your routine.
• If you’re not a fan of coordination-based exercises, try rope flow or dance workouts.

The key is to push through discomfort in a safe and controlled way. Over time, you’ll not only improve your physical fitness but also build mental toughness and resilience.