Exercise is often associated with physical fitness, but its benefits extend beyond just diet and the way we look. Regular physical activity impacts cognitive function significantly. One key reason behind this mental boost is the increased production of Brain-Derived Neurotrophic Factor (BDNF), a protein essential to brain health. Today in this blog, we will discuss the benefits of exercise on cognition, explain the role of BDNF and its positive impact on the brain, discuss the recommended exercise duration for increasing BDNF levels, suggest suitable exercises, discuss the ideal intensity level, and shed light on the potential adverse effects of excessive exercise.
Brain-Derived Neurotrophic Factor (BDNF) is a protein that supports the growth, survival, and plasticity of neurons in the brain. It plays a crucial role in promoting neurogenesis, synaptic plasticity, and neuronal communication. Increased levels of BDNF are associated with improved cognitive function, enhanced memory, and a reduced risk of neurodegenerative diseases such as Alzheimer's and Dementia.
Regular exercise boosts the production and release of BDNF in the brain. The increase in BDNF release is particularly significant in the hippocampus, the area of the brain vital for learning and memory.
Studies have shown we should engage in at least 150 minutes (30 minutes, five days a week) of moderate exercise (such as brisk walking, jogging, cycling, swimming, or dancing) to optimize BDNF levels and reap cognitive benefits. This level of activity should make you break a sweat and be able to carry on a conversation comfortably. These exercises increase your heart rate and blood flow to the brain, making them particularly beneficial for cognition. Additionally, two or more days per week, incorporating strength training exercises can further enhance BDNF production. It is important to spread exercise sessions throughout the week for maximum effectiveness.
Finding activities you enjoy and can sustain in the long run is essential to keep yourself motivated.
But don’t get too ambitious and overdo it. Excessive exercise, without adequate rest and recovery, can negatively impact the body, leading to fatigue, stress, mood disturbances, and even decreased BDNF production. Thus, counteracting what we are trying to do. Gradually increase the intensity of your workouts, but always listen to your body's signals and avoid pushing beyond your limits.
So, while exercise offers numerous benefits, balancing exercise and rest is crucial for overall well-being. Exercise is a powerful tool to enhance cognition through increasing BDNF levels in the brain. By incorporating regular moderate-intensity aerobic exercises and strength training, you can promote brain health, improve cognitive function, and reduce the risk of neurodegenerative diseases. Remember to prioritize rest and recovery and listen to your body's needs.
Action Steps for Daily Brain-Boosting Exercise:
Incorporate at least 30 minutes of moderate-intensity aerobic exercise most days of the week. This can include jogging, brisk walking, cycling, swimming, or any activity that elevates your heart rate and makes you break a sweat.
Incorporate strength training exercises two or more days per week. These exercises include weightlifting, resistance band workouts, bodyweight exercises, or yoga. Focus on working different muscle groups to promote overall fitness.
Make physical activity a daily habit. Set specific goals and create a routine that includes exercise, even if it means breaking it into shorter sessions throughout the day. Consistency is critical to reaping the cognitive benefits.
Take advantage of opportunities for active movement throughout the day. Take the stairs instead of the elevator, walk or bike to nearby destinations, or incorporate physical activity breaks during long periods of sitting.
Choose activities that you enjoy and find motivating. It's easier to stay with it when you genuinely enjoy the activity you choose. Experiment with different types of exercise to find what suits you best.
Seek social interaction during exercise whenever possible. Join group fitness classes, find a workout buddy, or participate in team sports. Social engagement can further enhance the cognitive benefits of exercise.
Stay hydrated before, during, and after exercise to support optimal brain function. Dehydration can negatively impact cognitive performance, so drink enough water throughout the day.
Prioritize rest and recovery. Allow your body and brain to recuperate after intense exercise sessions. Get enough sleep, practice relaxation techniques, and incorporate activities like stretching or gentle yoga to aid recovery.
Remember, consistency and balance are key. Finding a sustainable exercise routine that fits your lifestyle and physical capabilities is essential. Always listen to your body's needs and consult a healthcare professional before starting any new exercise program.
Sources:
Cotman CW, Berchtold NC, Christie LA. Exercise builds brain health: key roles of growth factor cascades and inflammation.
Voss MW, et al. Exercise, brain, and cognition across the life span. Journal of Applied Physiology. 2011;111(5):1505-1513.
Dinoff A, et al. The effects of exercise on cognition in adults with major depressive disorder: A systematic review with meta-analysis of randomized controlled trials. Journal of Clinical Psychiatry. 2016;77(6):e739-e756.
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