Breaking a little sweat sometimes is all it takes to ignite your creative spark, or to prime your mind for peak productivity. And sometimes that might be just what you need, since it might not always feel easy to get things done. Or to overcome those mental roadblocks. Not to mention the procrastination bug that we all fall victim to time and time again.
We've all heard that exercise is "good" for you. It's no secret that leading an active lifestyle enhances vitality but do you know how and why? And that being active can do wonders for your mind? Intrigued? Here’s 4 ways that including a little exercise here and there can truly become a catalyst for a sharper, healthier, more focused mind.
How Exercise Boosts your Brain Health:
1. Protects your Brain and Memory
As we and our loved ones get older, taking care of our cognition and well-being is ever important. Fortunately, there are many positive effects of exercise on brain health.By making physical activity a lifestyle choice, studies (1) show that including exercise for just one to three months can enhance memory and attention span in one’s adult or senior years. An increase in physical activity can also promote the growth of new brain cells, called neurogenesis, which is essential for cognitive functions like executive processing and forming memories. Regular exercise also protects against cognitive decline and reduces the risk of dementia later in life.
The earlier you start including regular physical activity, the greater the benefits you’ll also get throughout life.
2. Improves Neuroplasticity and Learning
Working out also has a vital impact on your neuroplasticity, which is your mind’s ability to adapt and learn from experience and growth – like learning a new skill or developing new ways of thinking. Even low-intensity activities, such as jogging or playing a leisurely round of pickleball, can enhance our mental fitness and flexibility.A recent study by Dr. Michelle Ploughman (2), an esteemed neuroscientist and researcher, revealed that low-intensity cardiovascular exercises can trigger the production of neurotrophins – natural messengers in our brain that affect the growth and function of brain cells. These critical compounds, including brain-derived neurotrophic factor (BDNF), regulate neuroplasticity and improve executive function impacting our focus and attention.
By incorporating physical activity into your regular routine, not only are you boosting your physical health but also enhancing your mind's flexibility and learning capacity.
3. Boosts Mood, Combats Stress & Anxiety
You know that Happy Girl Walk trend you’ve probably been seeing in your social feed? Well, it turns out there’s actually science-backed evidence that supports its benefits for your mood, stress, and anxiety.Psychologists have discovered that even any activity from as mild as a 10 minute walk (3) can provide a boost in mood, alleviating short-lived spikes in unpleasant feelings or pent up sadness and anger. More intense exercise can also be beneficial to your mental well-being, associated with a reduced risk of psychiatric illness, while also enhancing your overall mood in the long term.
An important note, though exercise can have incredible benefits for mood, it is best recommended as a complimentary activity and not a replacement for therapy. Together, they’re a great way to boost happiness and help manage stress and anxiety.
4. Heightens Productivity
For those of us that perform much of our work at a desktop, there’s always those pesky tasks that linger, and that we might never get around to (procrastination, anyone?). Perhaps all too familiar, they can accumulate, and your mind might be sent into a state of panic as deadlines loom. The sedentary nature of an office job also does us no favors, but as it turns out, exercise might be the answer.
Just 1 hour of physical activity during a work week is sufficient to kickstart productivity, enhance performance and also improve well-being (4). Studies (5) have highlighted how this may reduce cortisol levels, in turn decrease stress levels, and ultimately help prime your state of mind to get on top of the tasks that once seemed so daunting.
Taking Small yet Mighty Action
The benefits of exercise extend well beyond improved physical fitness, and can be as nourishing for your mind as it is for your body. By embracing light or moderate workouts throughout your week, even as simple as a few short walks outside, you can enhance your ability to focus, heighten your mood, and become a better learner, while also protecting your brain and well-being now and with age. With so much to gain and nothing to lose, who will be taking that walk today? Count us in!If you’re looking for the perfect refreshing drink to boost your exercise goals and nourish your mind, check out Flojo drinks infused with 7 brain-boosting botanicals for natural energy and focus.
Works Cited:
1. Baek, S.-S. Role of Exercise on the Brain. Journal of exercise rehabilitation 2016, 12 (5), 380–385. https://doi.org/10.12965/jer.1632808.404.
2. Ploughman, M. Exercise Is Brain Food: The Effects of Physical Activity on Cognitive Function. Developmental Neurorehabilitation 2024. https://doi.org/10.1080//17518420801997007.
3. Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA. Adaa.org. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. (accessed 2024-06-21).
4. Sjøgaard, G.; Jeanette Reffstrup Christensen; Just Bendix Justesen; Murray, M.; Dalager, T.; Gitte Hansen Fredslund; Søgaard, K. Exercise Is More than Medicine: The Working Age Population’s Well-Being and Productivity. Journal of sport and health science/Journal of Sport and Health Science 2016, 5 (2), 159–165. https://doi.org/10.1016/j.jshs.2016.04.004.
5. Hansen A.M., Blangsted A.K., Hansen E.A., Søgaard K., Sjøgaard G. Physical activity, job demand-control, perceived stress-energy, and salivary cortisol in white-collar workers. Int Arch Occup Environ Health. 2010;83:143–153.