EXERCISE AND THE BRAIN: How regular routine exercise can affect mental health
It is well documented that physical activity can be beneficial for the body, but what about the effects of exercise on the brain? Exercise enthusiasts will be glad to learn there are some notable ways that physical activity can benefit the brain.
A 2018 study published in Frontiers in Psychology indicated that much evidence shows that physical exercise is a strong gene modulator that causes structural and functional changes in the brain that can benefit cognitive functioning and well-being. Exercise also seems to be a protective factor against neurodegeneration.
Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School, says there is a lot of science behind exercise boosting memory and thinking skills. Exercise can encourage production of growth factors, which are chemicals that affect the growth of new blood vessels in the brain and even the number of brain cells and their ability to thrive. Various studies point to exercise causing growth in the parts of the brain that control thinking and memory. The World Health Organization even notes that about two hours of moderate activity or 75 minutes of vigorous activity per week can help improve thinking and memory skills.
Another study, led by a team of sports scientists at the University of Geneva, grouped 350,000 people in the United Kingdom according to genetic variants associated with more or less physical activity. Those who had a genetic proclivity toward being active tended to perform better on a set of cognitive tests. Additional studies have found that more physical activity correlated to better cognitive performance at age 69 among individuals who had been tracked for 30 years.
Although many health professionals agree that exercise is good for the brain, the amount of exercise and where it takes place also may play a role in cognitive health. A 2023 study published in Scientific Reports found that time spent in natural outdoor environments led to increases in cognition similar to those resulting from acute exercises. Researchers found that when exercise and nature are combined, the impact on cognition is magnified.
Researchers have not pinpointed whether one exercise is better than another for improving brain health. Walking is one way to start, as it is accessible for people of all ages and requires little to no equipment. Anyone beginning an exercise regimen should discuss plans with a doctor and speak about their exercise goals.
Positively affecting mood
According to the Mental Health Foundation, physical activity releases chemicals in the brain that positively affect mood, thus making exercise a tool anyone can utilize to improve their mental health.
Studies have found that exercise is an effective treatment for depression. A review and analysis, published in the peer-reviewed medical journal “The BMJ” in 2024, reviewed 218 unique studies involving more than 14,000 participants. Walking, jogging, yoga, and strength training were found to be especially effective at treating depression, which affects about 280 million people worldwide.
In relation to stress, the most common physical signs of stress include difficulty sleeping, sweating and loss of appetite, symptoms that are triggered by a flood of the stress hormones adrenaline and noradrenaline released in the body. Those hormones increase blood pressure and heart rate. Exercise can help to alleviate stress, and adults who are highly active have been found to have lower rates of stress than those who live more sedentary lifestyles.
