There are many important reasons to exercise regularly. Among the most important are reducing the risk of heart disease, stroke and diabetes. Or maybe you want to lose weight, lower your blood pressure, prevent depression, or just look better.

In addition to all this, another benefit of exercise, which is particularly relevant for those who experience so-called “brain fog” (blurred thinking) with age, is that it improves memory and cognitive abilities.

In a study conducted at the University of British Columbia, scientists found that regular aerobic exercise, which stimulates heart rate and sweating, increases the size of the hippocampus, the area of ​​the brain responsible for verbal memory and learning. Strength, balance and muscle toning exercises did not produce the same results.

Exercise increases brain volume

Movement improves memory and thinking both directly and indirectly. The immediate benefits of exercise are its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the development of new blood vessels in the brain, and even abundance. and survival of new neurons.

Indirectly, exercises improve mood and sleep, reduce stress and anxiety. Problems that often contribute to cognitive impairment.

Many studies cited by Harvard experts indicate that the area of ​​the brain responsible for thinking and memory has a larger volume in people who exercise compared to those who do not.

“It’s really impressive that a regular program of moderate-intensity exercise over six months or a year is associated with increased volume in certain areas of the brain,” explained Dr. Scott McGinnis, a neurologist at Brigham and Women’s Hospital and professor. in Neurology at Harvard Medical School.

Movement, the antidote to anxiety and depression

A key aspect of the link between exercise and mental health is its ability to reduce anxiety and depression. Research shows that during movement, such useful neurotransmitters as dopamine, norepinephrine, serotonin and acetylcholine are released in the brain. These chemicals act as a “neurochemical bath” that significantly reduces symptoms of anxiety and depression.

Wendy Suzuki, a neuroscientist and professor of neurology and psychology at New York University, says that “it’s important to understand that exercise has a profound effect on the brain. Each movement causes the release of these neurotransmitters, which brings a sense of well-being and relaxation. Movement can be considered a form of mental health therapy.”

Research from the University of British Columbia supports this view, showing that regular exercise can significantly reduce feelings of anxiety and depression. Even a simple 10-30 minute walk or taking the stairs instead of the elevator can have a positive effect on your mood.

Improving concentration and attention through physical activity

In addition to reducing anxiety and depression, exercise has significant effects on cognitive function. Wendy Suzuki conducted a laboratory experiment that demonstrated that even a single exercise can improve concentration and attention. It appears immediately and can last for two hours after 30 minutes of exercise.

A neurologist recommends activities that increase the heart rate, such as brisk walking, running, swimming, cycling, tennis, or jumping rope for best results. This focus can be particularly useful in everyday life, especially for managing multiple tasks at work.

Sports stimulate the growth of new brain cells

One of the most impressive effects of exercise is the stimulation of neurogenesis, the process of producing new brain cells. This process is necessary for improving cognitive functions and memory. In experiments on mice and rats, researchers found that running and other types of physical exercise significantly increase the number of brain cells in the hippocampus, a region important for memory formation and storage.

Exercise also improves the health and function of synapses in this area, promoting effective communication between brain cells. Therefore, movement not only increases the number of brain cells, but also the connections between them become stronger and more efficient.

How much exercise does the brain need?

Standard recommendations suggest half an hour of moderate physical activity most days of the week, or 150 minutes per week. If this goal seems difficult to achieve, you can start with a few minutes a day and gradually increase the duration of exercise by five or ten minutes each week until you reach your goal.

It is important to note that aerobic exercise, which increases the heart rate and delivers more oxygen to the brain, appears to have the greatest benefit. According to one study, participants who walked for an hour twice a week saw significant improvements in focus and attention.

If you don’t like walking, you can consider other moderate-intensity exercises such as swimming, stair climbing, tennis, squash, or dancing. Don’t forget that household activities like sweeping the house or yard, or any other activity that gets your heart pumping until you break a sweat, can also be considered a form of exercise.

If you don’t have the discipline to do it yourself at home, here are some ideas:

– Sign up for an aerobics class or do it with a friend to be more responsible and motivated;

– Carefully monitor your progress by keeping a training diary or using specialized programs;

– If you can, call a personal trainer. In addition to personalized training, the cost of hiring a personal trainer can serve as an added incentive to keep you on track.

Neurology professor Wendy Suzuki emphasizes the importance of consistency in adopting this habit: “Exercise should become part of our daily routine, almost like a prescribed medication. Not only do they not strengthen or shape our muscles, but studies have shown that they have incredible effects on mental health and brain function.”

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