Compiled & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

   Physical exercise or work out  for mental wellness & better cognition

  Physical exercise has pivotal role in the brain cell functions and mental abilities of a person. It can make a positive impact on both physical and mental [cognitive] health.

Physical activity and physical exercise are slightly different terms. According to World Health Organization, 2010 definition physical activity is “any bodily movement produced by skeletal muscles that requires energy expenditure”. Physical exercise is “a sub classification of Physical activity that is planned, structured, repetitive, and has as a final or an intermediate objective the improvement or maintenance of one or more components of physical fitness”. That means physical exercise improves your physical and mental fitness.

 Physical exercise is considered as a strong gene modulator that induces structural and functional changes in the brain, and thus impact both cognitive functioning and mental wellbeing.

Cognitive functioning includes your mental abilities to think, understand, comprehend ,memorize etc. Physical exercise is capable of improving these potentials through complex mechanisms happening within nerve cells .

How to improve your focus & concentration  through work outs?

      Work out or physical exercise may help you attain an emotional balance. It can improve memory and reduce anxiety or depression. Regular physical activity can also reduce your risk of cognitive decline, including dementia or memory loss associated with ageing. It is a protective factor against  neurodegeneration or degenerative changes occurring in brain and nervous system mostly with ageing.

      Neuroplasticity is an important feature of the nervous system, which can modify itself in response to stimuli from environment. Physical exercise is a great enhancer of  this potential of brain and nervous system. Neuroplasticity. 

Neuroplasticity is the potential of brain to change and adapt due to experience or stimulus from surroundings. It is referring to the brain's ability to change, reorganize, or grow new neural networks in response to new experience . This can involve functional changes due to brain damage or structural changes due to learning.

The effect of neuroplasticity is beneficial to the individual if the stimulus which brain reads is good. for example if you learn a new language ,brain prepares for learning it due to its neuroplasticity. Similarly physical exercise also is a stimulus or experience which triggers formation of new neuronal connections and other changes in brain.

[Read more about neuroplasticity]

     Many human studies shows that physical exercise determines structural changes such as increased gray matter volume in frontal and hippocampal regions of brain and reduced damage in the gray matter.

According to Harvard health, a study done at the University of British Columbia, researchers found that regular aerobic exercise appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.

       Physical exercise helps brain health in two different ways. One is its potential to reduce insulin resistance of your body particularly in the obese people. Insulin resistance is a condition in which glucose is not used by insulin produced by pancreas and glucose levels as well as insulin levels remain high in blood. This state of resistance to the action of insulin in the body may eventually cause chronic inflammatory state in any part of body. The practice of regular exercise can  reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.

      Another benefit of physical exercise or work out on your body is that it can improve mood and sleep, and reduce stress and anxiety. Sleep deprivation, stress and anxiety are the major risk factors for cognitive impairment in the long run if not addressed on time. These risk factors can impact much detrimental effects on brain cells. Physical exercise helps to reduce the risk and maintain healthy functions of brain or cognitive health.

       Various research studies on human brain and effect of physical exercise[3,4] have suggested that the parts of the brain that control thinking and memory ( prefrontal cortex and medial temporal cortex) have greater volume in people doing exercise or work out.

    Physical exercise helps the release of neurotrophic factors such as peripheral BDNF, increases blood flow, improves health of blood vessels of brain; determines benefits on glucose and lipid metabolism carrying “food” to the brain [5,6].

 Physical exercise enhances cognitive functions in young and older adults improving memory abilities, efficiency of attentional processes and executive-control processes [7].

Numerous studies have shown that that physical exercise prevents cognitive decline [memory problems, poor focus ,understanding and comprehension] associated with aging [8].

 According to a study light and moderate physical exercise, appear to be beneficial to mental function in individuals with type 2 diabetes[8].

Physical exercise has many benefits for people of any age, in improving  their psychological wellbeing and quality of life.

 Physical exercise  may promote increased cerebral blood flow, maximal oxygen consumption and delivery of oxygen to cerebral tissue, reduction in muscle tension, increased serum concentrations of endocannabinoid receptors. It also may lead to cerebral structural changes and  increased levels of neurotransmitters (e.g., serotonin, beta-endorphins) . As a result occurrence of anxiety, depression, psychotic behaviors, hostility, tension, phobias or fears, headaches  etc. are reduced or prevented.

Physical exercise increases assertiveness, confidence, emotional stability, cognitive functioning, positive body image, self-control, sexual satisfaction.

     In children regular work out has shown to improve self-efficacy, tasks goal orientation, and perceived competence. In youth and adulthood, most studies show that physical exercise is associated with better health outcomes, such as better mood and self-concept.

      In the aged people physical exercise helps maintaining independence, favoring social relations and mental health. Therefore include physical exercise in your routine or work out every day for some time regularly.

Recommendations for moderate work out:

     Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight per hour.

 According to Harvard health , Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs.

Moderate intensity exercises are listed below:

·       Brisk walking  (4 mph)

·       Cleaning house

·       Mowing lawn (power mower)

·       Bicycling  (10-12 mph)

·       Badminton 

·       Tennis 

Light to moderate exercises are more advantageous than rigorous training. Old and aged people are advised to do light to moderate intensity exercises only after taking into account the other physical diseases. Physical activity and exercise in moderate intensity may help to improve the mental wellness and fitness. Therefore include it as a part of your daily routine and stay healthy and happy.

References

1.    https://www.cdc.gov/nccdphp/dnpao/features/physical-activity-brain-health/index.html

2.    https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

3.    https://pubmed.ncbi.nlm.nih.gov/25191243/

4.    https://pubmed.ncbi.nlm.nih.gov/21282661/

5.    https://pubmed.ncbi.nlm.nih.gov/27437149/

6.    https://pubmed.ncbi.nlm.nih.gov/28740740/

7.    https://pubmed.ncbi.nlm.nih.gov/12661673/

8.    https://pubmed.ncbi.nlm.nih.gov/18585646/

9.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/

10.           https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/

11.https://www.verywellmind.com/what-is-brain-plasticity-2794886