Can running and lifting weights grow new brain cells? Whom are you kidding!!

Years of studies conducted in the field of neurology have confirmed the benefits of exercise for the well-being of not just the physical body but also for mental well-being. 

Apart from muscle development, increased immunity, flexibility and  improved breathing, exercise also has a huge impact in how our brain functions. Experiments have proven that regular and consistent physical activity can help in improving memory, cognitive functioning, brain plasticity, learning, etc. This makes exercise a “medicine” in dealing with Alzheimer’s, Dementia, Mood and Emotional disorders. It is also particularly helpful in Trauma recovery and healing. 

Neurogenesis

One of the key pathways through which exercise has a remarkable effect on our mental health is through neurogenesis.

Till recently it was believed that no new neurons are formed in an aged brain. But scientists found that new neurons are being created in the hippocampus area of an adult brain. This process of production of new nerve cells is called neurogenesis.

The hippocampus is one of the most studied parts of the brain in relation to neurogenesis. It is also responsible for memory, learning, emotions and spatial orientation. Smaller size of the hippocampus is linked to various mental health issues. New neuronal growth also can benefit the cortex - responsible for thinking and executive function. All of this helps us modulate excessive emotions and recall positive memories - which is critical for our mental health. 

Lifestyle choices like good eating habits, sleep and regular exercise and contemplative practices such as meditation and yoga are helpful in neurogenesis. 

Types of exercise that help neurogenesis:-

Aerobic exercises

Exercises like biking, running and swimming have huge benefits in neurogenesis. A study conducted in 2016 links the effect of aerobic workouts to nerve cell production.

Dance

Dance requires coordinated movement of the body which takes mental effort and concentration. It regulates the heart rate and brings an overall flexibility to the body.

Yoga and meditation

An interesting study conducted on participants of a yoga retreat provided evidence of the production of Brain-Derived Neurotrophic Factor (BDNF) which is essential in the production of new brain cells, their regulation and maintenance. Yoga and meditation help in reducing stress levels and enhanced mental health.ß

Mental exercises

Apart from physical exercises, scientists have insisted on the importance of keeping the brain active by giving it various mental exercises. Learning new skills, learning new languages, solving puzzles, brain games are a few means  that help in engaging the brain. Learning a musical instrument can be immensely neurogenerative. 

Conclusion

Exercises help in keeping the brain resilient, managing emotions, less dependence on drugs for depression and anxiety. Even minimal commitment to regular physical activity can go a long way in terms of keeping the body and mind healthy and rejuvenated. But remember – Consistency is the key. Please find many ideas of exercises on Thunai.org as well as on the internet to keep yourself and your brain growing!