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Building Your Best Muscle: The Neurological Benefits of Exercise

It has been widely acknowledged that a regular fitness regime is greatly beneficial to the physical body. Most people voluntarily adopt a physically active lifestyle with the ultimate objective of controlling or achieving weight loss. Another factor that could entice individuals to introduce physical activities into their lives is the prospect of better health as they gradually progress into old age.

However did you know that physical exercise also has amazing benefits on your cognitive function?

Scientists have discovered that being physically fit offers some serious neurological advantages. As a matter of fact, extensive experiments and studies have shown the neurological benefits of exercise involving multiple aspects of both structure and function of the human brain.

Below I will explore how the brain benefits from physical activities and its potential positive impacts for cognition, emotion and aging.

The Neurological Benefits of Exercise

  1. Enhanced Cognitive Capabilities

In examining the theory that regular exercise enhances cognitive capabilities, Colcombe and Kramer (2003)conducted a meta-analytic study of eighteen independent reports published between 1966 and 2001. At the end of their thorough analysis, both experts were convinced by evidence that regular exercise helps to enhance cognitive functions.

Colcombe and Kramer (2003) further elaborated that individuals who actively exercised experienced a 0.5 SD increase in cognitive performance. Furthermore this statistic remained constant across different types of exercise, cognitive tasks, and personal characteristics.

  1. Promotes Brain Longevity

Other than promoting better health, Wright et al. (2016) put forward the theory that regular physical exercise can help to promote brain longevity.

The longitudinal study involved 876 participants who were tested with a brain MRI and several thinking tests at baseline, 7 years and 5 years later. When these results were compared, it was discovered that participants with low levels of physical activity also recorded a significant cognitive decline.

The results were controlled for the variables of smoking, high blood pressure, and body mass index which also impact cognitive functioning, and even with these factors controlled the decrease in cognitive function equated to ten years of aging!

  1. Effective Stress and Anxiety Management

The demands of modern society mean that majority of the population have to cope with excessive stress and anxiety levels. Ineffective stress management techniques can have dire consequences and lead to a myriad of health implications.

Streeter et al. (2010) addressed this issue by conducting a 12-week intervention to measure the effects on stress of yoga exercises versus walking. The study concluded with convincing results showing increased GABA levels in each participant, which led to decreased stress and anxiety levels. The benefits of yoga are not restricted to stress and anxiety management only, majority of the study participants were using it as an alternative back pain treatment.

  1. Improved Brain Health

In Cotman and Berchtold (2002), both authors acknowledge that exercise benefits the brain in various ways such as increasing the levels of brain-derived neurotrophic factor (BDNF), which stimulates neurogenesis and promotes resistance to brain insult.

In a general sense, the authors were of the opinion that regular physical activity as a global behavioral practice activates cellular and molecular cascades that maintain brain health.

Through each activity, the brain receives important information from the environment and activates mechanisms to protect itself from damage. Each exercise session strengthens this process and ultimately promotes brain health even as the human body enters its older years.

  1. Facilitate Learning and Memory Performance

Multiple scientific studies have established that exercise improves learning and memory performance. However, Berchtold, Castello and Cotman (2010) took it a step further by examining whether these neurological factors are time-dependent. The test subjects participated in a 3-week running program and were analyzed at three stages: immediately after the exercise period, after one week and again after two weeks.

Interestingly, each test period showed drastic improvements in learning and memory capabilities. The results after one week recorded the shortest latency and least number of errors, whilst memory functions were most affected immediately after the exercise activity.

The enhanced cognitive capabilities returned to baseline after 3-4 weeks, thus validating the need to exercise regularly to maintain increased performance.

  1. Better Mood Regulation

Frequent physical exercise sessions increase neurotransmitters, neuropeptides, and neuromodulators in the brain. Some of the well-known ones include phenethylamine, endorphin, and anandamide- each of which play a vital role in mood regulation, letting go of gloomy moods and elevating positive feelings.

  1. Short-Term Euphoria

An immediate neurological benefit that most fitness enthusiasts experience after exercise is the temporary state of euphoria. Also known as “runner’s high”, this affective state is characterized by feelings of profound elation, contentment, and well-being.

Raichlen et al. (2012) explain that this unique experience is the result of activated cannabinoid receptors in the brain which reward regions throughout the brain immediately after each exercise period. These receptors are only activated during high-intensity exercises, which may explain why endurance exercises are highly popular even though they are associated with higher energy depletion and risk of injury.

  1. Prevention and Treatment of Depression

Last but not least, as Cooney et al. (2013) famously theorized, the neurological benefits of exercise are moderately more effective at managing depression as compared to other forms of treatment methods. Although the study was limited to a few relatively small trials, the results were all in favor of utilizing exercise as a form of treatment for depression. Moreover, physical exercises do not possess the potential side effects that are associated with depression medications, further substantiating its case as a viable treatment for depression.

In addition to depression, other medical studies have also shown that regular exercise can be beneficial in preventing neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease.

Conclusion

We all know that exercise can improve our physical fitness however based on the evidence stated above there seems a strong argument for its benefits to emotions and cognitive functioning. These benefits progress are both an immediate reward and will serve the brain in its twilight years. Last but not least, physical activities have also been proven to be beneficial in preventing mental disorders such as depression and other neurodegenerative diseases whilst helping to regulate mood and emotions. All of these convincing factors encourage the world to incorporate regular exercises actively into their lifestyle not only for the muscles but for the future of their mental and cognitive health.

Source: Positive Psychology Program

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Exercise for brain health

Introduction to brain health and exercise

According to the World Health Organisation, up to 60% of the population do not achieve the recommended 30 minutes a day of moderate physical exercise. Accordingly, the prevalence of many physical health problems are skyrocketing and the western population is experiencing what is known as the “obesity epidemic”. The physical problems associated with lack of exercise are not the only concern. Physical activity has repeatedly been shown to influence psychologyand neurology. Studies in this area suggest that exercise significantly improves cognition (thinking), decreases stress and anxiety, improves self-esteem and decreases depression.

Physical activity or exercise is defined as any physical movement induced from skeletal muscle activity that results in energy expenditure and is often described as a cheaper non-drug treatment alternative, or exercise therapy, for many medical conditions as the benefits of exercise are widespread throughout the body system.

People who initiate and maintain a strict exercise regime report increased fitness, mood and overall quality of life. However, it is getting to this stage that is a hurdle. Psychological disturbances are often accompanied by low enthusiasm, self-esteem and motivation which all impact on an individual’s determination and ability to start up and maintain a healthy exercise regime.


The neurological effects of exercise

Brain imaging and post mortem brain studies have identified significant changes in the brains of people that exercise regularly compared to those that do not. Many of these neurological changes are thought to be responsible for the positive psychological benefits associated with exercise. The major neurological findings are:

  • Stimulation of brain monoamine;
  • Stimulation of neurotrophins;
  • Neurogenesis in the hippocampus;
  • Decrease in brain atrophy;
  • Increased brain plasticity;
  • Increased blood flow throughout the brain;
  • Reduced inflammation; and
  • Increased availability and production of neurotransmitters.

Further evidence from animal studies have also suggested that physical activity improves neuronal survival. This means that, in some cases, if the brain is exposed to any trauma or injury it will be less likely to be permanently damaged.


Exercise and the hippocampus

The hippocampus, the brain centre for learning and memory, is greatly activated during exercise. Furthermore scientists have recently discovered that exercise, especially running, increases production of brain derived growth factor (BDGF), in the hippocampus. BDGF is a chemical released in the brain that protects neurons and promotes their growth. This is believed to be a positive finding, but further studies are required to identify the direct effect increased BDGF has on memory and mood.


Exercise and self-esteem

Self-esteem or self-worth is a very important aspect of psychological health. A person’s self-esteem is the confidence they have in themselves and has been suggested to have separate athletic, scholastic, social, behavioural and physical components. Many people may only feel confident in one of the components and as such do not fully realise self-worth. Increasing self-esteem plays a major role in improving psychological profile.

Exercise can improve the athletic component of self-esteem which is thought to embody athletic competence, fitness, strength and attractiveness. Furthermore, the skills developed as a result of engaging in regular physical activity can improve confidence.

Physical activity can also have a positive impact on social self-esteem. Playing in a team sport or even simply receiving acknowledgement from familiar walkers exercising at the same time each day will increase feelings of acceptance and group belonging.


Exercise and cognition

Exercise has also shown positive effects in brain functioning with accumulating evidence that memory and learning can improve with regular physical activity. This is especially relevant for studies looking into various strains of dementia. Evidence to date supports the notion that physical activity can delay or even prevent cognitive function loss. In fact, even a relatively small amount of physical activity, equivalent to either 4 hours of light exercise or 1.3 hours of vigorous activity per week, is associated with a lower incidence of dementia risk. Although it is preferable that physical activity begins at an early age the positive effects on brain functioning can even be seen in 77 year olds which stresses the point it is never too late to begin an exercise regime!


Exercise and depression

Exercise has long been associated with improvements in depressive disorders and has been indicated as a treatment when performed regularly at moderate intensity.

The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. Exercise may be a way to break this cycle.


Exercise in children and adolescents

Similarly to adults, exercise studies have yielded positive psychological effects in children and adolescents. The prevalence of psychological problems in this age group is estimated to be 10-20%. Depression and anxiety are the most common problems.

The amount of time spent exercising as well as the intensity of the exercise has been shown to significantly correlate with the psychological profiles of children aged 8-10. Although further research needs to be carried out in order to generalise this finding over a wider age group the preliminary results suggests that children that undertake at least 4 hours of light to moderate activity per day had more positive outlooks then those that participated in less than 4 hours. Playing catch is an example of a light exercise and walking is considered moderate exercise. Furthermore, if 30 mins of this light exercise was replaced with more vigorous activity the children’s moods improved even further.

Source: MY VMC

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7 principles of neuroscience every coach and therapist should know

What does neuroscience have to do with coaching and therapy?

Short answer: EVERYTHING!

If you’re a coach or therapist, your job is to facilitate change in your client’s

  • thinking (beliefs and attitudes)
  • emotions (more mindfulness and resilience)
  • behaviour (new healthy habits).

Coaching builds the mental skills needed to support lasting change. Skills such as:

  • mindfulness
  • self-awareness
  • motivation
  • resilience
  • optimism
  • critical thinking
  • stress management

How can neuroscience more deeply inform coaching and therapy?

Back in the mid-1990s when I was an undergrad, the core text of my neuroscience curriculum was ‘Principles of Neural Science’ by Eric Kandel, James Schwartz and Thomas Jessell. Kandel won the 2000 Nobel Prize in Physiology or Medicine for his research on memory storage in neurons.

A few years before his Nobel, Kandel wrote a paper ‘A new intellectual framework for psychiatry’. The paper explained how neuroscience can provide a new view of mental health and wellbeing.

One fundamental principle is,

“All mental processes, even the most complex psychological processes, derive from the operation of the brain.”

And another is:

“Insofar as psychotherapy or counseling is effective . . . it presumably does so through learning, by producing changes in gene expression that alter the strength of synaptic connections.”

That is, human interactions and experience influence how the brain works.

Seven principles of neuroscience every coach should know.

1. Both nature and nurture win.

Both genetics and the environment interact in the brain to shape our brains and influence behaviour.

Therapy or coaching can be thought of as a strategic and purposeful ‘environmental tool’ to facilitate change and may be an effective means of shaping neural pathways.

2. Experiences transform the brain.

The areas of our brain associated with emotions and memories such as the pre-frontal cortex, the amygdala, and the hippocampus are not hard-wired (they are ‘plastic’).

Research suggests each of us constructs emotions from a diversity of sources: our physiological state, by our reactions to the ‘outside’ environment, experiences and learning, and our culture and upbringing.

3. Memories are imperfect.

Our memories are never a perfect account of what happened. Memories are re-written each time when we recall them depending on how, when and where we retrieve the memory.

For example, a question, photograph or a particular scent can interact with a memory resulting in it being modified as it is recalled.

With increasing life experience we weave narratives into their memories. Autobiographical memories that tell the story of our lives are always undergoing revision precisely because our sense of self is too.

Consciously or not, we use imagination to reinvent our past, and with it, our present and future.

4. Emotion underlies memory formation.

Memories and emotions are interconnected neural processes.

The amygdala, which plays a role in emotional arousal, mediate neurotransmitters essential for memory consolidation. Emotional arousal has the capacity to activate the amygdala, which in turn modulates the storage of memory.

5. Relationships are the foundation for change

Relationships in childhood AND adulthood have the power to elicit positive change.

Sometimes it takes the love, care or attention of just one person to help another change for the better.

The therapeutic relationship has the capacity to help clients modify neural systems and enhance emotional regulation.

6. Imagining and doing are the same to the brain.

Mental imagery or visualisation not only activates the same brain regions as the actual behaviour but also can speed up the learning of a new skill.

Envisioning a different life may as successfully invoke change as the actual experience.

7. We don’t always know what our brain is ‘thinking’.

Unconscious processes exert great influence on our thoughts, feelings, and actions.

The brain can process nonverbal and unconscious information, and information processed unconsciously can still influence therapeutic and other relationships. It’s possible to react to unconscious perceptions without consciously understanding the reaction.

Source: Your Brain Health

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How to understand, deal with and grow from emotional pain

All emotions are cyclical.

You cannot experience love without also experiencing fear,

You cannot experience peace without at the same time creating a war,

You cannot experience joy if you have never experienced pain

And you cannot experience a high without plunging back into a low.

Searching for just a “positive” life with only “positive” experiences will cause many to live in pain.

Once a person understands that everything has to remain in balance or equilibrium, the less pain a person will have as they will lose the desire for an only a positive (pleasurable) life an realise that both have to exist for our individual growth.

If everything were only positive then no one would grow and if a person does not learn the lesson of life they will keep repeating the lesson and feel stuck or trapped.

The fastest way to grow is to appreciate the lesson that pain brings, as pain is our greatest teacher.

NOTE:

Pain creates growth. If you do not learn from your pain then you will live in pain.

There is no positive without negative, so do not indulge in positive thinking or positive psychology. To others, you may appear more positive, but this will leave you miserable, guilty and judgemental in private.

If you believe life should be easy and happy you will live with pain. As you continue to try and reject pain in order to believe that a (fairytale) life, full of only happiness and ease exists.

All emotions are cyclical (bipolar), like the weather. They are always in a state of transition back to harmony, which is experiencing both “good and bad” (growth).

The easiest way to deal with your emotional cycles is to know your life mission, purpose, life goals and have a life map. Then you will understand how your emotions and your pain serve your life mission.

Syndicated from: The Mojo Master

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