BRAIN HEALTH: THE BENEFITS OF EXERCISE
Read this information on the impact of exercise on the human body and you will never want to miss a day of physical activity again. Most of us know that exercise is good for us and our health, and exercise in any form has been proven to be beneficial over and over again for our general health. The Why of this is now beginning to be investigated and clarified. We can now provide you better to context to completely understand the benefits of exercise. Due to the understanding of the beneficial effects of exercise we are now at a point in medicine where we can begin to prescribe exercise regimens for disease prevention and also to compliment treatments. Understanding the molecular pathways of the benefits of exercise will also help scientists to begin to identify targets for prevention and treatment.
Understanding the Why exercise can benefit your body at the scientific and molecular level may help you wrap your head around it and be more proactive with your attention to exercise in your life. While most of us understand that exercise will be beneficial for our cardiac health and metabolic health, you may not be aware that it transmits into better brain health, bone health, better mood and sleep.
Exercise exerts both direct and indirect effects on the brain, contributing to improved brain health and influencing cognitive function, memory, and learning. Directly, exercise enhances cognitive function by increasing blood flow and oxygen delivery to the brain. It has been demonstrated to mitigate neuroinflammation, reducing the activity of pro-inflammatory compounds while promoting the production of anti-inflammatory substances. This leads to cognitive enhancement by fostering neuroplasticity, which includes the growth of brain volume and connectivity. The neuroprotective benefits of exercise are facilitated through numerous molecular mechanisms.
To illuminate this burgeoning field of research and underscore the remarkable effects of exercise, we can review some of these mechanisms. The neuroprotective impact of exercise is governed by various molecular factors. Exercise stimulates the production of molecules such as brain-derived neurotrophic factor (BDNF), irisin (named after the Greek Goddess Iris), and clusterin (CLU), all of which play crucial roles in enhancing brain health by fostering the development of neurons, synapses, and neuronal networks.
BDNF, for instance, enhances neuronal function, thereby improving learning, memory, and cognition. Exercise-induced increases in BDNF levels follow a dose-response pattern, with higher levels observed with greater exercise intensity. Notably, there are gender differences in BDNF release, potentially influenced by interactions with sex hormones.
Irisin serves as a communicator between exercising muscles and various body systems, including the brain, forming what is known as the muscle-brain axis. In addition to its effects on metabolic regulation, irisin promotes synaptic plasticity, reduces oxidative stress, and mitigates neuroinflammation. The release of irisin into the bloodstream increases with greater muscle mass and aerobic capacity.
Furthermore, there is an exercise-induced liver-brain axis mediated through pathways such as the production of ketone bodies and insulin-like growth factor-1 (IGF-1) in the liver in response to exercise. Ketone bodies and IGF-1 can enter the brain, elevating BDNF levels and thereby enhancing brain health.
Exercise also influences methylation patterns and gene expression in the brain, impacting genes involved in processes such as amyloid formation, intracellular protein transport, and lipoprotein mediation. Additionally, exercise can enhance the expression of antioxidant genes in the brain.
Exercise has been shown to increase the richness and diversity of the gut microbiome which can lead to many healthful outcomes including improved metabolism, mood, sleep, HPA axis and cognitive function amongst many. The level of ones fitness has been correlated with the health of ones microbiome.
In summary, exercise exerts profound effects on brain health through a multitude of molecular mechanisms, highlighting its importance in optimizing cognitive function and overall well-being.
Exercise Recommendations:
Physical activity is defined as a physical action using skeletal muscles that produces energy expenditure. These can be activities of daily living such as going up and down stairs or walking. Exercise is defined as a subset of a physical activity that is structured and intended to be for the immediate objective to develop or maintain physical fitness. There are two types of exercise, aerobic and anaerobic. Aerobic exercise, also known as cardio exercise, involves the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. It is characterized by using low and repeated loads to the body where the cardiorespiratory system predominates. It is characterized by activities that are moderate in intensity and can be sustained over long periods of time. Examples of aerobic exercises include walking, running, swimming, cycling, dancing, and rowing. These activities increase heart rate and breathing rate. These activities increase heart rate and breathing rate, promoting cardiovascular health by improving heart and lung function, enhancing blood circulation, and reducing the risk of heart disease, stroke, and high blood pressure. Aerobic exercise also aids in weight management, improves endurance, boosts mood, and can have a positive impact on mental health by reducing anxiety and depression.
Anaerobic exercise is characterized by higher loads to the body (such as weights) at low repetition. This is generally referred to as strength training. The primary goal of strength training is to increase the strength of muscles, but it also offers several other benefits, such as:
Enhancing muscle mass and tone.
Increasing bone density and strength, which can help prevent osteoporosis.
Improving joint function and reducing the risk of injury.
Boosting metabolic rate, which can aid in weight management or weight loss.
Enhancing performance in sports and daily activities.
Improving balance, coordination, and posture.
Strength training exercises can be categorized into compound exercises, which target multiple muscle groups at once (like squats, deadlifts, and bench presses), and isolation exercises, which target a single muscle group (like bicep curls and leg extensions). It's recommended to incorporate strength training into a fitness routine at least two days per week, with a focus on major muscle groups, for overall health and fitness benefits.
Current recommended exercise guidelines for adults is at least 150 to 300 minutes of moderate intensity aerobic physical activity each week or 75 to 150 minutes of vigorous intensity activity or an equivalent combination. During moderate intensity activity, a person can talk, but not sing. During visit vigorous activity a person cannot say more than a few words without pausing for breath. It is also recommended that adults do muscle strengthening or strength training and at least two days per week that involve all major muscle groups. For our patients, I generally recommend strength training three times per week in order to maintain good muscle mass. I also recommend 48 hours between sessions to let the body recover, as this type of training can initiate an inflammatory response. Meeting these guidelines should be your ultimate goal however, the good news about physical activity and exercise is just start somewhere and let every little bit helps. These guidelines serve as a general framework for physical activity, but you should consider your health status, fitness levels, and medical conditions when deciding how much and what types of exercise to do. These guidelines can be tailored for your personal health status and goals.
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