Brain Benefits of Exercise

A recent study conducted at the Department of Physiology, School of Medicine, University of Dublin, Trinity College in Dublin asked a group of male college students who described themselves as "sedentary" to take part in a memory test followed by vigorous exercise. After exercising, they were asked to take the test again.

The study found that volunteers who exercised prior to the memory test performed better the second time around. Those who did not exercise did not show improvement.

What's more, blood samples taken during the test show that immediately after working out, the volunteers had higher levels of a protein known as BDNF, which is known to promote the health of nerve cells.

While scientists are still trying to figure out which parts of the brain are positively affected by exercise, this study conducted by the University of Dublin suggests that higher levels of BDNF brought about by exercise may improve memory and perhaps, overall brain function.

Other Brain Benefits

The cognitive upsides to regular exercise don't stop at memory. In fact, research has found that physical activity can have a variety of brain benefits:

1. Prevents cognitive decline such as dementia or Alzhemier's disease.

2. Improves symptoms associated with depression and bipolar disorder.

3. Combats stress and anxiety.

4. Enhances abilities associated with "planning, scheduling, inhibition, task coordination," according to a study conducted at the University of Illinois at Urbana-Champaign and Vrije Universiteit in Amsterdam.

Get Started Today

Going for a brisk walk three days a week, getting to the gym often, and running or riding your bike regularly can benefit you physically, emotionally, and intellectually. Research has supported this.

However, what if balancing work (maybe even two jobs), a family, and a personal life leaves you with little-to-no extra time or energy? What do you do then? A study published in the Archives of Internal Medicine found that remaining active, even if it means cleaning, gardening, or walking to the store regularly can "[protect] against cognitive impairment."

So whether you're running five miles a day or cleaning five rooms a day, remaining active and keeping yourself moving can, and will, benefit your brain.

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Sources:

Activity Energy Expenditure and Incident Cognitive Impairment in Older Adults
http://archinte.ama-assn.org/cgi/content/full/171/14/1251

Exercise Appears To Improve Brain Function Among Younger People
http://www.sciencedaily.com/releases/2006/12/061219122200.htm

Growing Stronger - Strength Training for Older Adults
http://www.cdc.gov/physicalactivity/growingstronger/why/index.html

Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males.
http://www.ncbi.nlm.nih.gov/pubmed/21722657

How to Make Exercise Fun

People have a million excuses why they slack off on exercise like, "I don't have time," "it's too much work," "it's boring," or "I'd rather be with my friends." But what if exercise was fun? What if you enjoyed it so much that you made the time, looked forward to putting in the effort, found it exciting, and could do it with your friends and family?

These tips will make exercise fun again:

Make it a game. Soccer, tennis, golf, dodge ball, track meets, bowling, racquetball, and basketball are part of an endless list of sporting events that turn plain-old-exercise into game time with friends. These sporting events provide excellent opportunities to bump up your heart rate and stretch those muscles while you go out to play.

You can burn about 280 calories with a half-hour pick-up game of basketball and about 240 playing racquetball. Don't worry if none of your friends are game to join you. Exercise provides plenty of opportunities to meet new people.

Call your local golf course and ask to be added to a foursome. Show up at the park with your ball or sign up for your gym's handball tournament. Once you've found your buddies, schedule regular workouts to keep your game on.

Make it a party. When you exercise with other people, doing something you enjoy, suddenly, is no longer tedious. Try out the Zumba® class at your local community center or sign up for Tango lessons. Dance, kickboxing, spinning, and other group fitness activities pack all the exercise you need into super-social, fun events. Gather a group of friends and host a Wii^TM fitness party in your living room or take turns in each other's homes doing a new workout DVD every week. Nobody says you can't follow your fitness with a glass of something sparkly if that's what it takes to keep the party going.

Make it creative. If you've been doing the same old fitness routine for too long, it's time to mix it up. Get off the treadmill and try something new. Challenge yourself to try things you've never done before like kayaking, Pilates, ballroom dancing, power-yoga, swimming, skiing, and even wrestling. The point is to make your fitness routine challenging, motivating, and rewarding. If you try something and discover it's not for you, cross it off your list and move on to something else. Before you know it, you'll be toned, fit, and inspired.