Physical Activity and Brain Health

Human beings need to move and to refrain from sedentary behavior. Indeed, sedentary behavior has been shown to be a major impediment to health and contributor to illness and disease. We already know that exercise and physical activity is important for cardiac health, but with advancement in the neurosciences, we now know that physical activity is also critical for brain health!

The human brain operates with neural plasticity - that means it is a dynamic, constantly reorganizing, and malleable system that can be shaped by environmental input and by our thoughts. Nearly 25 years ago, I developed a Brain Health Lifestyle® that provides an organizational and practical blueprint for all to learn and follow across the lifespan. There are five distinct but related pillars to the Brain Health Lifestyle® that each contain research-based behaviors leading to health-promoting changes in both structural and functional aspects of the brain. This column shall focus on the positive aspects of physical activity on the brain and brain health.

We know the brain demands 25% of the blood, nutrients, and oxygen from every heartbeat even though your brain only weighs about three pounds. This is the definition of market share!! This physiological fact is the underlying principle as to why physical activity is so important to brain health. Consider that your brain has three primary systems to include: a motor system, cognitive system, and emotional system. Each has distinct neuroanatomy and neurochemical properties, but they are also interrelated. We tend to feel better when we move and exercise and it has been found to be an antidepressant and can help alleviate anxiety. Movement can also help to reduce obesity which is a major problem in the United States at all ages and a leading factor in disease, including stroke and dementia. Exercise has been shown to enhance our memory and learning and to grow the size or volume of the hippocampus, the critical structure within each middle temporal lobe (underneath the temple on the side of your head) responsible for memory.

Physical activity of all types is helpful to promoting brain health including walking 7,000 steps a day, swimming, biking, stationary biking, jogging, recreation sports, dancing, housework, yard work, walking your dog, etc. The important thing is to move, to reduce sedentary behavior, and get the heart pumping blood to the brain. Such daily physical activity will promote brain health benefits to your motor, cognitive, and emotional systems.

Physical activity has positive effects combatting obesity, hypertension, high cholesterol, diabetes, heart disease, stroke, mental illness, and even cognitive decline. Human beings were created to move, and movement has always been vital to our health and well-being. Most of us will feel better overall after we move or exercise. Such physical activity can be done in isolation but can also be done with others, promoting socialization that is helpful to brain health.

Physical activity has a direct positive effect on learning, which is why I promote the information to our nation’s school system where our children are far too sedentary. Our classrooms are set up to be sedentary and should rather promote movement. One example is to have classrooms designed with stationary bikes rather than fixed chairs. Learning will be promoted if the student is moving and there is no reason one cannot learn English or math while moving. Physical education class should be more prominent in our education system when the reality is that this is a course or program that often is cut with budgetary concerns. We need to remember that our education system is designed to enhance learning, to promote brain health for our children, and we should follow what neuroscience teaches us about ways to promote such learning.

A natural challenge to developing an exercise routine or increasing your physical activity is resistance. There are a variety of reasons we do not move or exercise and a first step in overcoming resistance is to take some time to explore why you resist. Learn about the positive effects of moving and exercise for your overall health and brain health. Start with baby steps and experience small victories as you walk a short distance or take a short bike ride, etc. Once you have completed your activity, be mindful as to how you feel and give yourself some credit for caring for your health and wellbeing. You are worth it!

Marco Island and southwest Florida provide us the enormous benefit of nature where we can engage with water, blue sky, sunshine, and clean air daily. We can walk the beach, swim, ride a bike, play recreation sports and do all the activities outside! Nature and our beautiful surroundings encourage us to engage and to experience the healing and therapeutic properties of our beautiful home. Your brain and body will be immersed in health promotion simply by moving while being exposed to nature’s medicine.

As a clinician involved in the assessment and treatment of conditions that affect our brain’s cognitive, motor, and emotional functioning, physical activity is always part of the treatment approach. Physical movement triggers endorphins, hormones, and neurochemicals important to health promotion. It also builds muscle mass so important as we age. Our arms and our legs are direct pathways to our brain and its functioning, which is often lost when we consider ways to improve our health. Try to remember that the next time you are moving, as we can stimulate both sides of our brain and build brain resilience regardless of age directly by engaging in our exercise and physical activities.

Get moving and remain physically active, your brain will be grateful!