The Effect of Exercise on the Brain

I think by now we all know that exercise is going to be on the list of recommendations when we are looking to improve our mental and/or physical health. But do you know why? It’s not just something therapists and doctors recommend because it’s cliché, it’s because it’s backed by… you guessed it… science!

Exercise has a powerful effect on your brain by improving three important things; neurogenesis, neuroplasticity, and neurochemistry. Neurogenesis is the creation of new neurons, neuroplasticity changes how existing neurons work, and neurochemistry relates to the neurotransmitters in your brain.

Neurogenesis happens primarily in the hippocampus, an area in the brain responsible for learning and memory. The hippocampus is a region of the brain significantly impacted by exercise, which means exercise can improve cognitive function and memory. This happens through brain derived neurotrophic factor, or BDNF. BDNF is a key component in neuroplasticity. Low levels of BDNF have been associated with depression, anxiety, chronic stress, poor memory and brain degeneration as seen in conditions such as Alzheimer’s and dementia. Increased BDNF is linked to improved memory and learning, improved mood, lower rates of Alzheimer’s and improved ability to acquire new skills. Both aerobic exercise and strength training, specifically for hypertrophy (muscular fatigue) have been shown to increase BDNF the most. However, if exercise isn’t already in your playbook, simply moving your body more will do it! 

There are other ways that have been shown to increase BDNF, like a high protein diet, supplements, social connection and apparently… getting naked in the sun. But… let’s stick to exercise for today.

Exercise has also been shown to increase mood regulating neurotransmitters such as dopamine, serotonin and norepinephrine.  According to studies, other neurochemical factors that may be released during physical activities include opioids and endocannabinoids, which promote a sense of euphoria and well-being, anxiolytic effects, sedation and decreased sensitivity to pain in humans.

So what did we learn? Exercise can actually change your brain. It’s not something we suggest just because it sounds good. I understand it can be difficult to prioritize exercise, our lives are so busy! But love your brain enough to move your body for AT LEAST 10 minutes a day and see how you feel. Once you find something you don’t mind doing and it becomes a habit, it’s actually kind of fun!

Written by: Grace Williamson, LPCC, BCN