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Brain Benefits of Resistance Exercise
What if there was a pill you could take that would increase your energy, boost your mood, and help you focus? Would you take it? What if I told you that it exists, and you don’t even have to take a pill. And all it takes is as little as 20-30 minutes, a couple times a week. That pill is exercise. When most people exercise, their bodies react to movement through a variety of biological mechanisms which can lead to increased focus, better mood, and higher energy levels. Namely, this occurs through increased blood flow and the release of molecules to the bloodstream.
Through my experience and research, I have discovered exercise has a host of well-explored benefits. Today, I hope to inform you about three of them: increased energy, mood, and focus.
I will explain what these benefits are, how you can get them, and what biological mechanisms are in play to generate these effects. Together, we will go through these main benefits one by one, explain the mechanism behind them, as well as specific types of exercise that will trigger them. We will also touch on when one is most likely to see these outcomes and daily habits conducive to achieving the Brain Benefits of Resistance Exercise.
Increased Energy Levels
How it works:
According to the Mayo Clinic, exercise increases blood flow throughout the body. This is due to an increased heart rate which leads to more circulation of oxygen and nutrients throughout the body. Because of this, your body will be able to more effectively utilize its resources and take in more oxygen. This can increase metabolic function and helps keep you healthy. The byproduct of this is a boost of energy following the workout.
What types of exercise?
Most types of exercise can lead to these benefits, but especially aerobic exercise as an increased heart rate for a sustained period of time will circulate blood throughout the body. A target heart rate varies from person to person, so there is no one size fits all solution. It is important that you find what works for you. However, as a general starting point, deduct 1 from 200 for every year you are over 20. This should be your 'maximum heart rate' or 100%. From there determine your 50%, 75%, etc. ranges as needed. Make sure to consult with a cardiologist if you find yourself having heart problems and to get accurate advice about how intense to make your workouts.
When can you see these benefits?
Short and long term impacts are possible with the sustained habit of exercise, though you should be able to see these impacts following a workout.
Exercise Can Help Your Mood
How it works:
When someone exercises, endorphins are released into the body. They are a natural calming mechanism used in our systems. These molecules create feelings of happiness and energy commonly known as the 'runners high'. It diminishes the pain response as well as acts as a mild sedative- creating calming effects in the mind and body in a non-addictive manner.
The journal Science cites: phenylethylamine (FEN E LETH EYE AMINE) as another potential culprit. This molecule works to regulate the body’s stress response as well as reward centers of the brain.
What types of exercise?
All forms of exercise have been shown to have these mood boosting effects. It has even been show that this effect can work to combat depression for those that experience symptoms, and even if you don’t, these mechanisms can still increase your mood and leave you feeling better.
When can you see these benefits?
Now you may be wondering, when can you see these benefits? The impacts can be immediate and last long term depending on how often you choose to exercise. While you may feel good following a workout, those feelings may fade after a few hours. For sustained benefit, exercise must be added into one’s routine habits. Meaning, you can't exercise one time and expect to have long term benefits.
Exercise Can Help You 'Lock In' and Increase Focus
How it works:
Aerobic exercise is known to increase blood flow throughout the body, as previously mentioned. However, with that being said, the brain is an important part of the body and it also receives oxygen and nutrients following exercise. Because exercise increases blood flow to the brain, it can drive cell growth in the hippocampus, which can boost memory and aid in learning. This can be especially applicable for students looking to study or learn new material.
Exercise has also been shown to increase Dopamine and BDNF levels in the brain. This can increase memory and overall function in the brain. In fact, intentional exercise has been linked to better outcomes in Parkinson’s patients, slowing the development of their disease. Since Parkinson's patients have been linked to low dopamine levels, this makes biological sense (The Brain's Way of Healing) as is something to keep in mind whether or not you have this disease.
When can you see these benefits?
You can see the benefit of increased focus following an aerobic workout. As shown by the University of British Columbia, a specific link is found between exercise and increased function of the hippocampus.
Conclusion
In sum, exercise is something that can benefit almost everyone in just minutes a day. It's exciting as it can be done in so many different ways, at different levels, and everyone can participate in their own way. No matter your age, exercise can have numerous benefits on the mind and levels of focus. For me, exercise has helped me manage stress and focus post workout. Because I have seen these benefits I have continued to start my mornings with a run. I hope you have enjoyed hearing about the benefits of exercise and can walk away more informed about the topic. Thank you!
References
Brinke LF, Bolandzadeh N, Nagamatsu LS, Hsu CL, Davis JC, Miran-Khan K,
Liu-Ambrose T. “Aerobic Exercise Increases Hippocampal Volume in Older
Women with Probable Mild Cognitive Impairment: A 6-Month Randomized
Controlled Trial”. Br J Sports Med. 2015 Feb;49(4):248-54. doi: 10.1136/bjsports-
2013-093184. Epub 2014 Apr 7. PMID: 24711660; PMCID: PMC4508129.
Godman, H. “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills.”
Harvard Health Publishing. (9 April 2014). Retrieved from
Shouse, B. “Why a Workout Makes You Happy.” Science. (2 October 2021). Retrieved
from https://www.science.org/content/article/why-workout-makes-you-happy.
Doidge, N. (2016). The Brain's Way of Healing Remarkable Discoveries and Recoveries
from the Frontiers of Neuroplasticity. Viking Penguin U.S.A. Print.
Mayo Clinic Staff. “Exercise: 7 Benefits of Regular Physical Activity.” The Mayo Clinic.
(26 August 2023). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#:~:text=Exercise%20boosts%20energy&text=Exercise%20sends%20oxygen%20and%20nutrients,energy%20to%20tackle%20daily%20chores..
Rice, M. “Exercise Boosts Dopamine Release, and this Requires Brain-Derived
Neurotrophic Factor.” New York University. (2022). Retrieved from https://med.nyu.edu/departments-institutes/neuroscience/research/journal-club/journal-club-2022-articles/exercise-boosts-dopamine-release-this-requires-bdnf#:~:text=Club%202022%20Articles-,Exercise%20Boosts%20Dopamine%20Release%2C%20and%20this%20Requires%20Brain%2DDerived%20Neurotrophic,brain%20health%20are%20well%2Destablished.engaged.
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