It is well known that exercise increases perfusion and angiogenesis directly increases the perfusion of the brain.since the brain depends on oxygen and glucose, increased capillary beds enhance their delivery to brain tissue and consequently facilitate neuroplasticity.
Exercise promotes neurogenesis or the birth of new brain cells. This is essential to improving cognitive function.
The human brain often referred to as the ‘control centre ‘of our body. It is the primary organ which is responsible for our thoughts, emotions and complex biological processes. Throughout our lives, the brain is constantly adapting and recognizing itself in response to new experiences and stimuli.
Everyone knows that exercise is very important for physical and mental health. Any activity that raises your heart rate and helps strengthen your muscles and nones is very important.
It comes as different ways as walking, jogging, swimming, workout at Gym, weightlifting or participating in a group exercise class, regular physical activity can have numerous benefits for both the body and the brain
Neuroprotective Benefits of Exercise
Regular and proper exercise offers the benefits for overall physical and mental health, including the promotion of neurogenesis, enhanced synaptic plasticity, improved cognitive function and a reduced risk of neurodegenerative diseases.
1) Neurogenesis – It is the process by which new neurons are generated and integrated into the existing brain circuit,a process that is crucial for learning, memory and cognitive function. Exercise helps in developing the new neurons.
This increase in neurogenesis can lead to improved cognitive function, enhanced memory retention and a slower rate of cognitive decline in older adults.
2) Synaptic plasticity –It refers to the ability of neurons to modify and strengthen their connections with one another,a process that is essential for learning and memory.Exercise has been shown to enhance synaptic plasticity by promoting the growth and balancing of neurites , the slender protrusions that extend from the cell body of a neuron and facilitate communication with other neurons. This enhanced connectivity can lead to improved cognitive function,better problem -solving abilities and more information processing.
3) Brain vascularization– Exercise has been shown to promote the growth of new blood vessels in the brain,a process known as angiogenesis. These new blood vessels can improve oxygen and nutrients delivery to brain cells, facilitating optimal neuron function and overall brain health.
4) Neuronal resilience –Exercise can enhance the brain’s ability and recover from various stressors a concept known as neuronal resilience. Regular physical activity can help maintain optimal brain function by promoting the production of essential growth factors, reducing inflammation and protecting neurons from damage caused by oxidative stress.
The impact of exercise on specific cognitive functions – All of us know that exercise can also have a significant impact on specific cognitive functions such as attention, executive function and memory.
1) Executive function – executive function refers to a set of cognitive processes that gover good -directed behaviour including planning, problem-solving, decision -making and self control. Exercise has also enhances executive function by improving working memory, cognitive flexibility and the ability to inhibit distracting stimuli.
2) Attention – Attention is the ability to focus on relevant stimuli while filtering out irrelevant information. Exercise can help improve attention by enhancing the efficiency of cognitive processing, reducing the impact of sensory noise and improving the ability to maintain focus over prolonged periods.
3) Memory – Memory is the ability to encode ,store and retrieve information. Exercise has enhanced memory by promoting the production of new neurons in the hippocampus, enhancing synaptic plasticity and improving communication between different areas of the brain.
Factors influencing the effects of exercise on the brain
It is clear that the effects of exercise on the brain can vary depending on several factors including age, fitness levels and type of exercise. Older adults and individuals with cognitive impairments may experience greater benefits from exercise compared to younger healthier individuals. Aerobic exercise has been shown to have a more pronounced impact on brain health compared to resistance training although both forms of exercise can confer benefits.
Now, We understood that exercise can have a profound impact on š§ brain function and overall brain health. Regular physical activity can stimulate the production of new neurons, enhance synaptic plasticity, improve cognitive function and reduce the risk of neurodegenerative diseases. By doing exercises regularly,it can help maintain optimal brain function and contribute to a happier , healthier and more mentally vibrant life
Brain – boosting exercises
1) Aerobic exercise
1) Lifting weights
2) Weightlifting
3) Yoga
4) Tai Chi
5) Dancing
Brain regions affected by exercise
1) Weight lifting
Prefrontal cortex
Complex thinking, reasoning, multitasking, problem solving
2) Sports drills
Prefrontal cortex
Basal ganglia
Attention, switching between tasks, inhibition
3) Parietal lobe
Visual -spacial processing
4) Cerebellum
Attention
5) Hippocampus
Aerobic exercise
Memory
6) Yoga- Frontal lobe,Insula
Integrates thoughts
Emotions
7) Amygdala
Focus and anxiety
8)High intensity intervals
Hypothalamus
Appetite regulation
Now, I think All of you understand that exercise is very important for brain health as well as physical health.
Dr S.K.jha