Exercising as we all know is good to keep yourself physically fit. A simple 30-minute walk every day can already give you several benefits such as increased cardiovascular endurance, increased muscle and bone strength, reduced body fats, and many more. Think of all those benefits from just one exercise, how much more can you get if you add more exercises to your routine? Now I am not going to tell you the usual benefits of exercising that you probably know of. Today I’m going to focus on how exercise benefits the most important organ - the brain. 

What happens to our brains when we exercise?

Increased blood flow in the brain 

When we exercise, our heart starts to beat faster, which results in an increase in blood flow. Within just the first few minutes of exercising, you would already notice an increase in heart rate.  And as the flow of blood in parts of the body such as the brain increases, the brain acquires more oxygen and nutrients. Increased brain oxygen levels lead to more energy production, reduced brain inflammation, and improved reaction time  

Increases release of happy hormones and reduces stress hormones

Have you ever wondered why exercising gives you a feeling of happiness? This is because it causes the brain to release happy hormones such as endorphins and dopamine. Endorphins cause you to feel better by helping relieve pain, reduce stress, and promote pleasure. According to Healthline, research suggested that endorphins are released after just 30 minutes of exercise. On the other hand, dopamine is a neurotransmitter that regulates pleasure, motivation, and learning. Both combined can give you an immense level of relief and relaxation. Examples of exercises that release happy hormones include walking, cycling, dancing, hiking, etc… Exercise has also been shown to lower levels of cortisol, a stress hormone that can damage the brain if elevated or extended periods. However, exercising too much is not always better, studies have found that the amount of time you spend exercising and the intensity of it affects the level of cortisol release. 

Better sleep

There had been several studies throughout the years proving that exercising can give you better sleep. Exercising can decrease the chance of insomnia or sleep apnea.  One study found that adults between 23 to 60, 76-83% of adults who exercised reported that they have a sleep quality ranging from very good to fairly good. The good quality of sleep can also be attributed to the stress relief that exercising gives. You can try doing some exercises a few hours before going to bed, morning exercises too can give you sleep benefits. Do some experiments and find out when is the best time for you to exercise while also getting the most of the sleep benefits. 

Increases cognitive function 

Exercising can increase your memory and thinking skills. According to Health Harvard, many studies have found that people who exercise have a larger volume in parts of the brain that controls critical thinking and memory than in people who don't. A study found in the National Library of Medicine found that Tai Chi enhances cognitive function in older adults. Tai Chi improves agility and mobility, which has an impact on cognitive function via neurophysiological pathways distinct from those associated with aerobic exercise.

Boosts brain plasticity

The ability of the brain to change and adapt throughout life is referred to as plasticity. This is described as the brain rewiring itself or making new connections. It has been demonstrated that exercise increases the production of growth factors that promote brain plasticity and the formation of new connections between brain cells. This can result in better cognitive function, better memory, and a lower risk of brain diseases like dementia and Alzheimer's. The risk of Alzheimer’s disease can be reduced by 40% through exercise. Aerobic exercises are found to increase brain volume after several months to a year.  

Slows Down Brain Aging 

Our brain function can decline as we age, resulting in a reduction in cognitive abilities and an increased risk of brain diseases. Regular exercise, on the other hand, has been shown to support brain aging by promoting plasticity and lowering the risk of brain diseases. Exercise has also been linked to improved cognitive function in older adults, aiding in the slowing of brain function decline with age. This can also be attributed to the increase in nutrients that is going to our brain from the increase in blood flow. Stress accelerated aging,  exercising reduces stress and increases happy hormones, thus aging decelerates. Insufficient sleep can also make you age faster, and exercise helps with sleep. 

Final Thoughts

Can you see the connection here between exercising and all of these brain-changing benefits?  They are all a chain reaction that leads to a healthier and better life quality. Exercising has a powerful impact in our brain that affects our whole body and cognitive capabilities. With the right intensity and amount of time exercising you would be able to reek all of these benefits, by continuing to do so, the benefits would be long-term. And your future self 30-50 years from now would thank you for exercising and caring about your health early on. 

Which of these benefits surprised you? If you want to gain them all, start exercising first thing tomorrow. Start with simple exercises, do not do more than your body can handle, this can do more harm than good. Try simply just walking, taking a job, doing some stretches, and slowly adding more exercises into your routine. 

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