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Did you know a “runner’s high,” the mood boost attributed to exercise, isn’t exclusive to runners? Anyone who moves their body 30 minutes three to four times a week can experience brain health benefits. Along with a healthier heart, stronger muscles and more, experts contend that “exercising is one of the most transformative things you can do to improve cognitive abilities.” If you needed another reason to begin or stick to a regular exercise routine, check out these five ways exercise changes your brain.  

Boosts neuroplasticity

Neuroplasticity is your brain’s ability to adapt, rewire itself and change from experience. There are approximately 100 billion neurons in the human brain. At birth, there are 2,500 synapses (gaps between neurons where nerve impulses are relayed), but by age 3 every neuron has 15,000 synapses. As a result, this is a time of rapid brain growth. However, by adulthood, there is only half the number of synapses because of “pruning” to strengthen some connections between neurons and eliminate others. Neuroplasticity improves the ability to learn new things, recover from brain injuries or stroke, and more. Studies show exercise helps prevent neuron loss and boosts brain plasticity.

Promotes neurogenesis

Neurogenesis, the growth of new brain cells, is essential for cognitive function. It was once believed that it only occurred in embryonic development. Adult neurogenesis was discovered in the 1960s and new brain cells in the hippocampus play a crucial role in memory formation and mood. Exercise is known to improve neurogenesis.

Increases the size of the prefrontal cortex and hippocampus

Exercise increases the size of your brain. Since the hippocampus shrinks the older you get and leads to impaired memory, research confirming exercise combats this and increases hippocampal volume is good news. It’s never too early to get moving to protect your brain from aging.

Improves concentration and focus

The next time you’re struggling to focus on a task, test out the theory that exercise helps improve concentration and focus by taking a 10-minute walk around the block. Serotonin, norepinephrine and dopamine are released in the brain when you exercise. These neurotransmitters and hormones improve focus as well as decrease feelings of anxiety and depression.  

Helps your brain get deeper sleep

When you’re in deep sleep, your brainwaves slow down allowing your memories to be consolidated and giving your brain important restorative time according to the American Sleep Association. When you include physical activity in your day, your brain is more apt to get into deep sleep quicker so your cells can begin to repair.

How much exercise do you need to get brain health benefits?

More than 55 million people live with dementia worldwide, with nearly 10 million new cases each year. The sooner you can adopt a brain-healthy lifestyle that includes social interaction, good sleep, nutrient-rich foods and exercise, the healthier your brain will remain.

If you’re feeling overwhelmed with the idea of adding exercise to your day, just start with 10 minutes or incorporate movement into your regular day. You can dance in the kitchen while you’re prepping for dinner or take the stairs instead of the elevator. If your heart is pumping and you’ve worked up a light sweat, you know you’re moving enough to benefit your brain health.

Work up to 30 minutes of moderate-intensity physical activity three or four times a week. Signing up for a class is another way to boost your commitment to exercise and can help keep you motivated.

Pilates sessions, functional training, and OOV classes are a great way to move well, live well and feel well. Schedule a session by calling or texting 303-472-6742.