Exercise Benefits Brain.
Apart from body fitness, physical exercise also
has beneficial effects on the brain. A regular routine of aerobic exercise
can improve memory, thinking skills, moods; and have protective
effects against aging, injuries and neurodegenerative disorders. It
is noteworthy that these effects are specific to “aerobic” exercise – the
kind of exercise that accelerates heart rate and respiratory rate,
such as running, cycling, swimming... Non-aerobic activities, such
as stretching or muscle building, do NOT have the same
effect. The effects appear to result from increased blood flow
to the brain and subsequent increase in energy metabolism. A certain
degree of intensity is required to achieve the beneficial
outcome. Aerobic exercise increases the production of several growth
factors of the nervous tissue, known as neurotrophic factors, among which BDNF,
for Brain-Derived Neurotrophic Factor, has a central role. BDNF exerts a
protective effect on existing neurons, and stimulates formation of
new neurons from neural stem cells in a process called
neurogenesis. BDNF appears to coordinate its action with at least
other growth factors: Insulin-like growth factor, IGF-, and vascular endothelial
growth factor, VEGF, whose expression levels also increase following
aerobic exercise. BDNF interacts with IGF- to induce neurogenesis, while
VEGF stimulates growth of new blood vessels, a process known as
angiogenesis.
Together these processes improve
survival of existing neurons, produce new brain tissue, and constitute
the brain’s enhanced plasticity that underlies the
exercise-induced protective effect against aging, degenerative
diseases and injuries. Changes in BDNF levels are observed throughout the
brain but are most remarkable in the hippocampus, the area that is
responsible for memory retention and learning. In fact, regular exercise
has been shown to increase the size of the hippocampus and improve
cognitive functions. While acute exercise, defined as a single workout, can
produce significant changes in BDNF levels and subsequent improvements in
learning performance; a regular exercise program progressively increases BDNF
baseline level and make its response steadier overtime. It appears that
some cognitive functions are enhanced immediately after a single
workout, while others only improve following a consistent exercise
routine. The immediate effect of acute exercise is most remarkable on
the body’s affective state.
A single bout of exercise can promote positive
emotions, suppress negative feelings, reduce the body’s response to
stress, and sometimes, after intense exercise, induce a euphoric
state known as “runner’s high” sensation. These effects may persist for
up to hours, and are thought to result from exercise-induced upregulation
of several neurotransmitters involved in mood modulation. These include: -
Dopamine - a neurotransmitter of the brain reward pathways; - Serotonin,
commonly known as the substance of well-being and happiness, whose low
levels in the brain have been associated with depressive disorders. -
Beta-endorphin, or endogenous morphine, an endogenous opioid; - and
anandamide, an endogenous cannabinoid, a substance related to psychoactive chemicals
in marijuana. Endogenous opioids and cannabinoids are involved in
pain modulation, stress and anxiety reduction and are believed to
underlie the “runner’s high” sensation.
After Correcetion
Part
from body fitness, physical exercise also has beneficial effects on the brain.
A routine of aerobic exercise can improve memory, thinking skills, moods; and
have protective effects against aging, injuries, and neurodegenerative
disorders. It is noteworthy that these effects are specific to “aerobic”
exercise – the kind of exercise that accelerates heart rate and respiratory
rate, such as running, cycling, swimming... Non-aerobic activities, such as
stretching or muscle building, do NOT have the same effect. The effects appear
to result from increased blood flow to the brain and subsequent increase in
energy metabolism. A certain degree of intensity is required to achieve the
beneficial outcome. Aerobic exercise increases the production of several growth
factors of the nervous tissue, known as neurotrophic factors, among which BDNF,
for Brain-Derived Neurotrophic Factor, has a central role. BDNF exerts a
protective effect on existing neurons and stimulates the formation of new
neurons from neural stem cells in a process called neurogenesis. BDNF appears
to coordinate its action with at least other growth factors: Insulin-like
growth factor, IGF-, and vascular endothelial growth factor, VEGF, whose
expression levels also increase following aerobic exercise. BDNF interacts with
IGF- to induce neurogenesis, while VEGF stimulates the growth of new blood
vessels, a process known as angiogenesis.
Together
these processes improve the survival of existing neurons, produce new brain
tissue, and constitute the brain’s enhanced plasticity that underlies the
exercise-induced protective effect against aging, degenerative diseases, and
injuries. Changes in BDNF levels are observed throughout the brain but are most
remarkable in the hippocampus, the area that is responsible for memory
retention and learning. Regular exercise has been shown to increase the size of
the hippocampus and improve cognitive functions. While acute exercise, defined
as a single workout, can produce significant changes in BDNF levels and
subsequent improvements in learning performance; a regular exercise program
progressively increases the BDNF baseline level and make its response steadier
over time. It appears that some cognitive functions are enhanced immediately
after a single workout, while others only improve following a consistent
exercise routine. The immediate effect of acute exercise is most remarkable on
the body’s affective state.
A
single bout of exercise can promote positive emotions, suppress negative
feelings, reduce the body’s response to stress, and sometimes, after intense
exercise, induce a euphoric state known as “runner’s high” sensation. These
effects may persist for up to hours and are thought to result from
exercise-induced upregulation of several neurotransmitters involved in mood
modulation. These include: - Dopamine - a neurotransmitter of the brain reward
pathways; - Serotonin, commonly known as the substance of well-being and
happiness, whose low levels in the brain have been associated with depressive
disorders. - Beta-endorphin, or endogenous morphine, an endogenous opioid; -
and anandamide, an endogenous cannabinoid, a substance related to psychoactive
chemicals in marijuana. Endogenous opioids and cannabinoids are involved in
pain modulation, stress, and anxiety reduction and, are believed to underlie
the “runner’s high” sensation.