Sweat Your Way to a Better Brain
Surprising Benefits of Aerobic Exercise
So, you’ve probably heard it all before… about how exercise is ‘good for you’. But to keep it short and sweet, here are some surprising benefits of aerobic exercise (backed by research) that may just get you off that couch…
First of all… what exactly is Aerobic Exercise?
Aerobic exercise, also known as cardiovascular exercise, is a type of physical activity that increases your heart rate and breathing, and requires the use of oxygen to generate energy. Examples include:
Walking
Running
Swimming
Dancing
Exercise helps your brain, not just your heart..what?!
In the context of the brain, exercise is a potent stimulant of brain-derived neurotrophic factor (BDNF). BDNF promotes the growth and survival of neurons, improving cognitive function and reducing the risk of disorders like depression, dementia, obesity, and diabetes.
As people age, a decline in BDNF function can lead to memory and learning deficits, as well as the progression of dementia and Alzheimer's disease. Studies have estimated that one-third of dementia cases are the result of modifiable risk factors such as a lack of aerobic exercise.
To increase BDNF levels significantly, exercise that requires at least 40 minutes of output at 80 percent of an individual's maximum heart rate has proven to be the most effective.
Thank you for reading The Golden Circle. This post is public so feel free to share it.
Almost 10,000 molecules are altered in the blood after a single bout of exercise
A recent study on adults aged 40-75 with insulin resistance, and overweight or obesity, found that a single bout of aerobic exercise altered almost 10,000 molecules in the human body, positively influencing health.
The exercise induced extensive changes in 9,815 molecules related to energy metabolism, oxidative stress, inflammation, tissue repair, and growth factor response.
The study authors suggest that these findings could lead to the development of a simple blood test that measures fitness in the future. [Link to research]
It helps with depression
Depression is a mental illness marked by changes in sleep and appetite, exhaustion, low mood, and negative thoughts about oneself. Even though there are medications available for depression, some individuals do not respond to them.
A study of 66 young adults demonstrated aerobic exercise is effective in alleviating depressive symptoms in adults with major depression, particularly for those with increased depressive symptom severity. [Link to research]
Increases in fat metabolism
Aerobic exercise increases the body's ability to burn fats for energy, a process called beta-oxidation, by improving the capacity of mitochondria in muscle cells. A study involving 15 sedentary adults found that just one session of cycling at 65 percent of their maximum aerobic capacity increased the metabolism of both fats and non-fat sources. [Link to research]
Improved Memory
A one-year exercise program that involved aerobic exercise improved memory performance and increased blood flow to the brain's anterior cingulate cortex region in older adults with mild cognitive impairment, according to a clinical trial with 30 participants. Exercise also reduced blood flow to the posterior cingulate cortex, a brain area associated with dementia. These findings suggest that exercise could help prevent age-related cognitive decline. [Link to research]
Autophagy… thats a fancy word…
When you exercise, your body undergoes a lot of stress. However, this stress can be a good thing.
One of the ways that exercise benefits your body is through a process called autophagy, which is kind of like a "self-cleaning" process. During autophagy, your body gets rid of damaged parts of your cells and recycles them for energy. This process can help your body adapt to changing conditions and external stressors, which is key to staying healthy.
There are many other ways to achieve this state - the main one being fasting! We will do a deeper dive on this soon so make sure you subscribe to keep in touch…
Linked to a lower risk of death!…
A study of nearly 480,000 adults found that those who engaged in both aerobic exercise and strength training had a lower risk of death from all causes, as well as from cardiovascular disease, cancer, and chronic lower respiratory tract diseases.
The authors noted that these benefits were even greater if participants engaged in recommended amounts of both types of activities. The study suggests that following public health guidelines for exercise can reduce the risk of disease and death.
“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” - Muhammad Ali
So there you have it
Exercise really is a miracle drug! From boosting brain function to increasing fat metabolism, aerobic exercise has a host of benefits that can help you live a healthier, happier life. And the best part? You don't need to be a gym rat or marathon runner to reap the rewards – just 40 minutes of exercise that gets your heart pumping can make a big difference. So, what are you waiting for?…