Young and active brain? Exercise as a daily activity
Physical activity triggers a cascade of reactions at the cellular level that promote brain health
The connection between body and mind is indissoluble. What we do with our bodies has a direct impact on our brains. Physical exercise, which has always been associated with cardiovascular and muscle health, reveals an even deeper power: that of shaping and enhancing our most complex organ.
The brain in motion: neurobiological mechanisms
When we engage in physical activity, we trigger a cascade of reactions at the cellular level that promote brain health. The most important mechanisms include:
- Neurogenesis: Exercise stimulates the birth of new neurons, particularly in the hippocampus, a region crucial for memory and learning
- Synaptogenesis: Connections between neurons, synapses, strengthen and multiply, improving the efficiency of brain communications
- Neurotrofines: Increased production of neuronal growth factors, such as BDNF (Brain-Derived Neurotrophic Factor), which nourish and protect the brain cells
- Angiogenesis: A richer vascular network is formed, which ensures an increased supply of oxygen and nutrients to the brain
Benefits for cognition and mental health
The benefits of exercise on cognitive health are multiple and well documented:
- Improved memory and learning: Exercise improves the ability to consolidate new information and recall it in memory
- Increased brain plasticity: The brain becomes more adaptable and able to reorganize itself in response to new experiences
- Stress and anxiety reduction: Physical activity stimulates the release of endorphins, neurotransmitters with powerful analgesic effects and antidepressants
- Protection against neurodegenerative diseases: Exercise can reduce the risk of developing diseases such as Alzheimer’s and Parkinson’s, slowing down cognitive decline associated with aging
- Improved mood: Regular physical activity helps prevent depression and improve self-esteem
Types of exercise and impact on the brain
Not all exercises are the same. Different types of physical activity can have specific effects on the brain:
- Aerobics: Activities such as walking, running, swimming and cycling increase cerebral blood flow and stimulate BDNF production
- Resistance exercises: such as weight lifting and pushups, improve the executive function and memory
- Balance and coordination: Activities such as yoga, pilates and dance improve brain plasticity and hand-eye coordination
How to integrate physical exercise into everyday life
To get the most benefit from exercise, it is important to:
- Start gradually: You don’t need to overdo it at the beginning. Even short daily physical activity sessions can bring significant benefits
- Find an activity you like: Choosing a fun activity will help you to stay consistent over time
- Be consistent: The important thing is to do physical activity regularly, even for just a few minutes a day
- Vary activities: Alternate different types of exercise to stimulate different areas of the brain
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