The effect of exercising on the brain

by Patricia Brenner | Dec 14, 2022 | Blog, Body

The positive effects of exercise on the brain aren’t a recent discovery. Socrates, the Greek philosopher (c. 470–399 BC), encouraged his students to exercise because he believed it stimulated the intellect. Our 21st-century technology now allows us to prove what Socrates believed—and even more.

Fact’s & benefits

Exercise has a greater effect on the brain than on any other part of the body. Although the brain isn’t a muscle, it becomes stronger through physical activity. Exercise also stimulates motivation, focus, and memory.

But how exactly can the brain grow stronger? Exercise promotes the growth of new blood vessels in the brain, allowing it to receive a larger blood supply. It also changes the brain’s anatomy, physiology, and function. Notably, it affects the hippocampus (see below), stimulating the growth of new brain cells and increasing its volume—leading to improved long-term memory.

The two areas of the brain most positively affected by exercise are the prefrontal cortex and the hippocampus.

Prefrontal Cortex

The prefrontal cortex is the part of the cerebral cortex covering the front of the frontal lobe (behind your forehead). It makes up over 10% of the brain’s volume.

This region is involved in planning, complex cognitive behavior, personality expression, decision-making, and moderating social behavior. Its basic function is the orchestration of thoughts and actions in alignment with internal goals.

Hippocampus

The hippocampus is a small, curved formation (its shape resembles a seahorse) in the brain and is part of the limbic system. It plays a vital role in consolidating information from short-term memory to long-term memory and in spatial memory, which enables navigation.

It’s also involved in forming new memories and is closely associated with learning and emotions.

The prefrontal cortex and hippocampus are particularly susceptible to neurodegenerative diseases and age-related decline. Exercise strengthens these areas and can delay the effects of aging on the brain!

One Workout Has an Immediate Effect

A single workout releases neurotransmitters—chemicals released by neurons to send signals to other nerve cells—such as:

Dopamine: Plays a role in controlling movement and emotional responses. Known as the “feel-good” hormone, dopamine enables pleasure, euphoria, reward, motor function, compulsion, and perseverance.
Serotonin: Helps regulate mood, social behavior, appetite, digestion, sleep, memory, and sexual desire and function.
Norepinephrine (Noradrenaline): Acts as both a stress hormone and a neurotransmitter. It enhances concentration, increases blood pressure and heart rate, and boosts alertness, arousal, and reaction time.

It Boosts Your BDNF!

BDNF stands for Brain-Derived Neurotrophic Factor—a protein encoded by the BDNF gene and active in the hippocampus, cortex, and basal forebrain, which are areas vital to learning, memory, and higher thinking. BDNF improves the function of neurons, encourages their growth, and protects them from the natural process of cell death.

It’s a crucial biological link between thought, emotion, and movement. Want to boost your memory and learning ability? Increase your BDNF levels!
(By the way, BDNF is also expressed in other parts of the body.)

Frequency and Intensity of Exercise

The recommendations on this subject vary widely—some suggest six hours per week, while others recommend just 10 minutes per day.

Personally, I’d say mix it up: combine aerobic exercise, strength training (like weightlifting), and flexibility/mobility training such as Pilates or yoga. A 30-minute workout is sufficient as long as it’s intense. Aim for at least three workouts per week. On non-training days, take a brisk 10–20 minute walk, use the stairs, or do any activity that raises your heart rate.

(And yes—treat yourself to 20 minutes or more of sex! It’s a fantastic way to boost your dopamine levels.)

The key is to get your heart rate up. Run, dance, swim, cycle, have sex, or combine cardio and weights in a HIIT workout!

If you want to feel motivated, focused, and ready to learn, the best time to work out is before studying or starting work. Even a quick 10-minute cardio session can give your brain a boost!

Summary

Exercise strengthens your brain, stimulates the growth of new brain cells, and releases neurotransmitters and proteins critical for memory, learning, motivation, focus, mood, and overall wellbeing. It can even delay the effects of aging on your brain.