What Exercise Does to The Brain.
Researchers have looked into the concept between exercise and perception for several decades. One conclusive and undeniable truth has emerged from these studies: Exercise boosts your mood because it fundamentally changes the way your body works in terms of how you process information, learn, think, make decisions, etc. — all things considered, a healthy life in general is more accessible with physical activity as an option.
What’s even better is that scientists have found that when people go on more challenging workouts (aka cardio), they feel happier and more confident. For example, if we take our bodies out on a run, we feel stronger and faster than usual. If we lift weights, our bodies release endorphins (the “feel good” chemical in our brains) which gives us positive feelings and makes us happier. So yeah, exercise is really important!
However, one question remains: Is there enough evidence out there about whether or not exercising can boost our happiness? In recent years, researchers have found some compelling evidence that exercising actually can help improve overall happiness. Researchers at King's College London, London School of Economics & Political Science and National Institutes of Health are exploring this topic. They're doing so by measuring changes in our brains and seeing how those changes translate into happiness, as well as cognitive performance. Their findings will be presented at the annual meeting of the American Psychological Association in December 2017.
In any case, here are seven discoveries about the science behind getting more active for your mental health…
1. Exercise Stimulates Metabolic Rate
Your energy level and metabolism are closely linked. When you do something high intensity, such as lifting heavy weights, you increase your metabolic rate to help fuel your workout. As per Harvard Medical School, the greater your metabolic rate, the higher you burn calories during your long hours of exercise. Let’s say you perform 100 laps around your neighborhood while jogging past traffic, then try running a few times through the block. You won’t notice much difference in speed, but your heart rate increases significantly as you walk quicker. This isn’t just limited to weight training where high-intensity exercises also stimulate your muscles for recovery. Other types of movement may improve your cardiovascular functioning. How? Your heart, lungs and other organs work better (and therefore recover faster) when you’re moving quickly or exerting yourself.
2. Exercise Improves Memory Abilities
According to experts, working up a sweat helps activate parts of your brain including: short term memory (just like your IQ) and your ability to focus and memorize things. According to new research conducted by Purdue University, participants who ran their first mile without hesitation had enhanced brain networks involved with executive function and short-term memory. These same regions of the brain also get activated after performing vigorous exercise, suggesting that exercise improves your capacity to process abstract concepts and problem-solving abilities, according to Purdue. Another study showed similar results with older adults, especially women at the age of 60–70 years old. During these days, the prefrontal cortex, which plays important roles in memory and attention, also became more active. Furthermore, the hippocampus — part of the brain needed for learning and memory storage — was slightly increased in the individuals who kept active.
3. Exercising Helps Improve Relationships With Family And Friends
According to many researchers, regular exercise allows us to better form relationships and bonds with family and friends. A study published in Neurology that examined the link between exercise and mindfulness found that engaging in physical activities helped improve social functioning, including maintaining relationships and improving mental acuity. Interestingly, the best time to engage socially was right before bed, when your mind starts slowing down and relax. It’s not quite clear why sleeping helps improve people’s relations. But it is probably because people sleep so deeply that they are able to reset themselves and return to pre-exercise states — giving them the perfect opportunity to enjoy better quality connections.
4. Healthy Sleep Makes Us Feeling More Happy
Sleep affects how you feel, think and act for a reason. Getting three or four full nights of consistent rest every night allows your cells to reset and refresh themselves. Good quality sleep results in reduced stress levels, improved concentration and memory recall. A study conducted by Stanford University shows that people sleeping fewer than five hours a day are 50% less likely to experience depression. Research from Ohio State University concluded that exercise helps improve your psychological wellbeing and reduce the risk of developing anxiety disorders, such as generalized anxiety disorder (GAD). In turn, this benefits both your body and mind.
5. Regular Physical Activity Reduces Stress Levels
There are several ways in which exercise can decrease stress levels. Physical activity triggers blood flow and reduces cortisol levels, which causes us to relax and cope with discomfort like pain. Moderate amounts of physical activity are recommended to promote calmness, concentration, and relaxation which decreases stress. Studies show that moderate exercise, like brisk walking on a treadmill with no incline or 10 minutes of moderate swimming, significantly decreased heart rate. On top of that, you'll begin feeling happier afterward, as a 2011 meta-analysis shows that aerobic exercise, particularly short bouts of brisk walking on stairlifts or bicycle rides, increases the amount of serotonin released which enhances happiness and reduces pain.
6. Increased Body Mass Index (BMI) Decreases Anxiety Symptoms
The most common type of weight gain among overweight individuals worldwide is abdominal obesity. Abdominal obesity refers to being above the 85th percentile of your weight according to BMI measurement systems. Being very thin indicates low levels of fat and is considered desirable with slim body shapes such as what you see on TV. However, being overweight can impact your physical appearance and prevent people from achieving ideal body shape. Individuals with excess body fat tend to become anxious. An older study from the University of Wisconsin-Madison found that obese individuals had significantly higher anxiety scores than those with normal body fat levels. Additionally, excessive body fat can directly affect the central nervous system. People with too much body fat will develop conditions such as coronary artery disease, diabetes and certain cancers. Obesity has become a serious concern as it contributes to many chronic diseases.
7. Cardiovascular System Health Improvement Among Adult Women
Women who engage in vigorous exercise, such as cycling, dancing and weightlifting, have lower risks of cardiovascular disease and stroke compared to inactive women. Weight loss interventions like bariatric surgery or intensive exercises, for instance, have been shown to improve cardiovascular health. According to a 2012 research, moderate to intense physical activity is associated with significant improvements in cardiometabolic factors like glucose metabolism and endothelial function, heart and blood pressure. The importance of exercise on heart health cannot be emphasized enough and shouldn't be overlooked. Cardiovascular diseases are one of the leading causes of death in America. Having a strong heart and vascular system decreases the likelihood of having a heart attack or stroke. Plus, exercise can lower your chances of suffering from hypertension, arthritis, kidney failure, osteoporosis, type 2 diabetes, cataracts and cancer. The benefits you get with exercise are extremely beneficial and can greatly benefit your own health. That's why it's not worth skipping or minimizing on your exercise regimen. You don't have to give up all your favorite sports if at first glance it doesn't look exciting or fun. Just remember to enjoy the process of preparing yourself for your routine to reap maximum benefit. So stay active!
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