The Surprising Benefits of Exercise

According to the Department of Health and Human Services, “The average adult should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise a week.”

In the recommendations, the DHHS website goes on to explain the many benefits of exercise. The usual suspects are mentioned. They are as follows; losing weight, preventing cardiovascular disease and controlling Type II Diabetes.   

However, most people don’t know that there is another surprising benefit of exercise.

Exercise Strengthens The Brain

When we think about exercise, we think about stronger muscles. But science has now shown that exercise strengthens the brain too. Exercise does this by enhancing the production of a key protein called BDNF. What is BDNF?

BDNF (Brain-derived neutrophil factor) is a protein responsible for learning, memory and higher cognitive thinking. Not only that, but exercise has poised many benefits for the aging brain.

Exercise Prevents Age-Related Cognitive Decline

In a study fromSports Health, research found that maintaining fitness later on in life may very well help shield against the onset of Dementia. The concluded date came from, how exercise increases the size of the hippocampus – a part of the brain. (1) As we age, the hippocampus begins to shrink.

In another study, they measured how fit individuals have been proven to have a larger hippocampus. The study points out that consistent exercise can not only slow the decline of various cognitive issues such as Dementia and Alzheimer’s. (2,3)

A Natural High

Have you ever heard the phrase, “Runners High?”

Well, research has concluded that activities such as sprinting and long distance running releases opioid receptors in the brain that relates to mood and feeling of wellbeing. (4)

If you don’t enjoy jogging or running, don’t worry. You can still release these positive endorphins in the brain by engaging in something you enjoy.

Such as, Tai Qi, hiking, even leisurely walking through the woods.

Bottom Line

There is so much known scientifically proven benefits of exercise that we all know about. We can very well talk about how exercise improves sleep, anxiety and even reduces high blood pressure.

But as we age, the bottom line is this: we need to keep our brains strong and fit – just as much as everything else in our body.

Anyway, I’m off to the gym, who’s with me?

Christopher Maslowski, L.Ac.

SOPHIA Natural Health Center

References

1.         Zhao, E, Tranovich MJ, Wright (2014). The role of mobility as a protective factor of cognitive functioning in aging adults: a review. Sports Health; 6 (1): 63-69.
2.         Erickson KI, Voss MW, Prakash RS, Basac C, (2011) Exercise training increases the size of hippocampus and improves memory. Pic Natl Acad Sci USA; 108(7): 3017-3022.
3.         Intlekofer KA, Colman CW (2013). Exercise counteracts declining hippocampus function in aging and Alzheimer’s disease. Neurobiology Dis; 57; 47-55.
4.         Buchanan AS, Wilson RS 2012) Total daily physical activity and the risk of AD and cognitive decline in older adults. Neurology; 24;78 (17); 1323-1329.