Guess what’s considered one of the best medicines for your brain? If you said “exercise”, give yourself a pat on the back! But the truth is, exercise is truly one of the best things you can do for your brain.
As a teacher for over 30 years, I’ve often heard a colleague of mine say to her students, “Good, better, best—never let it rest until your good becomes your better and your better becomes your best.” It’s cute, but the sentiment behind it is spot on. We all want the best for ourselves: the best jobs, the best deals, and when it comes to our brain, we should want the best too. And that’s where exercise comes in. It’s not just for your body, but your brain, too. Let’s dive into why that’s the case.
Exercise Benefits for Both Children and Adults
Did you know that if your child or grandchild is between the ages of 6 and 13, their thinking can improve immediately after they exercise? That’s right, research has shown that even just a little bit of physical activity can boost their cognitive functions. I’m thinking maybe we need to go back to how schools used to operate. Back in the day, if you came to school early, you could go straight to the playground and actually play. I’m not talking about walking around in a line waiting for the bell to ring or standing around like zombies—no, I’m talking about running, jumping rope, playing basketball, and just moving.
Research suggests that children would be better prepared to start their school day if they exercised first. Something to think about, right?
And what about us adults? Exercise does wonders for us, too. In fact, it directly diminishes anxiety and improves mood. You’ve probably noticed that you feel better after a workout, and that’s no coincidence. That’s also why many mental health experts recommend exercise as part of their treatment routines—because of its powerful effects on reducing symptoms related to mental health conditions like anxiety and depression.
Direct Benefits of Exercise on the Brain
Beyond just feeling better, exercise has some amazing direct benefits for the brain. For one, it reduces inflammation and improves insulin resistance. So, if you’re diabetic or pre-diabetic, regular exercise can make a huge difference in your health. And here’s another exciting fact: exercise actually stimulates the growth of new brain cells. Yes, that’s right—new brain cells! Who doesn’t need a few more of those?
The Role of Brain-Derived Neurotrophic Factor (BDNF) in Brain Plasticity
Speaking of brain growth, there’s something called BDNF, or Brain-Derived Neurotrophic Factor, which acts like fertilizer for our brain. It’s sometimes referred to as “Miracle-Gro” for the brain because it gets released when you exercise, promoting the growth of new, healthy brain cells. And it’s not just about brain cell growth—BDNF is also key in keeping our brain plastic, or adaptable. This concept of “plasticity” means that our brain can change and adapt to new challenges as life unfolds.
Having a brain that’s flexible and resilient helps you bounce back from difficulties. Low levels of BDNF, on the other hand, are linked to depression, anxiety, poor memory, and even neurodegenerative diseases like Alzheimer’s. So, if you want to keep your brain sharp and healthy, exercise regularly to stimulate that BDNF!
Best Brain Exercises: Aerobic and Coordination Activities
Now, what type of exercise is best for boosting BDNF? Of course, aerobic activities like jogging, running, and brisk walking are great. But did you know that coordination exercises are especially beneficial for the brain? These exercises require both motor movement and mental effort, making them a double win for brain stimulation.
Think of activities like dancing, where you have to coordinate your steps with the music and stay on beat. Or running on a trail, where you have to navigate bends and avoid obstacles. These types of exercises engage both our body and our mind, promoting the release of more BDNF and ultimately helping our brain grow and stay adaptable.
Team sports are another fantastic option. When you play a sport, you not only move your body but also have to think about strategies, your teammates, and the dynamics of the game. This added layer of cognitive effort further stimulates our brain, leading to the growth of new brain cells and the release of more BDNF.
Indirect Benefits of Exercise on the Brain
Exercise doesn’t just help our brain directly—it also has a range of indirect benefits. For one, it can drastically improve our mood and reduce our stress levels. While it doesn’t necessarily reduce the amount of stress hormones like cortisol in our body, it does reduce the impact those hormones have on us, making us feel less stressed and more relaxed.
Exercise also improves our sleep, and we all know how important good sleep is for brain function. It increases our melatonin levels (the sleep hormone) and resets our circadian clock, making it easier for us to fall asleep and stay asleep. Plus, regular exercise can help us lose weight, reducing the risk of conditions like sleep apnea that can interfere with our sleep quality.
Timing and Duration of Exercise: How Much Do You Need?
So, how much exercise do we need to reap all these benefits? Experts recommend aiming for about 30 minutes a day. And don’t worry, you don’t have to do it all at once—you can break it up however you like. Whether it’s 10 minutes here, 5 minutes there, or a full 30 minutes all at once, the key is consistency. Just be mindful of your timing. Try not to exercise one or two hours before bedtime, as it may energize you and make it harder to wind down when you need to relax.
The Best Place to Exercise: It’s Not the Gym!
Now, let’s talk about where we should exercise. Spoiler alert: it’s not the gym! Actually, as long as the air quality is good, the best place to exercise is outdoors. Being in nature has its own set of health benefits, so combining outdoor time with exercise is a win-win for our body and mind. We get the best of both worlds—physical activity and the calming, restorative effects of nature. So, whenever you can, opt for an outdoor workout!
Join My Better Brain Parties!
To make all this even more fun, I’ve created Better Brain Parties! These are free Zoom or in-person parties that are informative and fun, designed to get you moving, learning, and boosting your brain health. You can join these parties right from your home if you can’t make it in person. Just complete the form above to join or hop on over to my website, keepyourbrainsharp.com/events, or to check out the schedule and sign up for the next one.
In conclusion, exercise is not just great for our body—it’s an amazing medicine for our brain too. Whether you’re a child, adult, or senior, you can benefit from the direct and indirect ways exercise boosts brain function, improves mood, and helps you sleep better. So, let’s get moving and give our brains the love they deserve!
Learn More From Me
If you’re interested in learning more about this topic, or if you want advice that’s just right for you, consider attending one of my free Better Brain Masterclasses. These classes give you great tips and strategies for keeping your brain sharp as you get older. For more printable resources, be sure to check out my resource library and don’t forget to connect with our supportive community on Facebook. Together, we can make the most of every brain-boosting opportunity!
If you’re ready to take your brain health to the next level, consider joining the KYBS Partners Club, a monthly membership program that provides exclusive access to resources, recipes, and personalized support from me. I’d love to have you on board!
Your brain’s destiny is in your hands.🧠
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