Physical exercise is the basis for maintaining a healthy brain and body. It’s one of the most common recommendations from health experts around the world. The benefits of regular exercise are far-reaching, affecting everything from blood flow, metabolism acceleration, hormone release, glucose levels, among many other factors, and even emotional well-being. This article delves into the direct benefits of exercise, focusing specifically on how it influences brain function and physical and mental health.
- Promotes increased memory
One of the most significant benefits of exercise is its ability to improve memory. Studies have shown that aerobic exercise can lead to the growth of the hippocampus, a crucial brain structure involved in memory retention, and this is fantastic and applies to all age groups – children, adults and the elderly. When we practice physical activity, we stimulate the growth of new brain cells, which is vital for learning and memory and preventing diseases such as dementia and Alzheimer’s.
- Improves concentration
Exercise also plays a key role in improving concentration. It increases our ability to concentrate on tasks, ignore distractions and manipulate information effectively, in other words, it helps improve focus. Aerobic exercise, in particular, has been associated with better retention in students, which makes it essential for people of all ages. Whether you’re a child at school or an adult at work, regular physical activity can improve your focus and cognitive abilities.
- Improves mental health
Physical activity is a natural mood booster. The euphoria experienced after a workout is real and can serve as an effective stress reliever. A 2010 study showed a significant decrease in activity in the amygdala – a region of the brain associated with stress and anxiety – after practicing yoga and meditation. This highlights the importance of exercise as a tool for mental well-being, as regular physical exercise releases hormones that promote feelings of pleasure.
- Slows cognitive decline
Regular physical activity can delay cognitive decline and the onset of dementia, especially in adults. Practicing physical exercise early in life can help prevent the degenerative mental illnesses that normally appear with ageing. A study published in the journal Neurology indicated that women who maintained physical fitness in middle age were 88% less likely to develop dementia compared to their less active peers.
A study conducted by Harvard University analyzed the health and fitness data of almost 90,000 people and found that individuals who concentrated their physical activity on one or two days a week had a lower risk of heart failure, stroke and heart attacks compared to those who did not exercise.
Although the study did not focus on dementia, the cardiovascular benefits related to physical exercise indirectly contribute to brain health and reducing the risk of these diseases.
- Promotes physical fitness and weight loss
Exercise is a powerful ally in weight loss and improving physical fitness in general. Research published in the Indian Journal of Endocrinology and Metabolism found that structured exercise programs significantly reduced the weight of obese children, even without dietary changes. This emphasizes that physical activity alone can lead to substantial improvements in health, regardless of whether you necessarily follow a diet plan. Of course, a balanced diet will boost the results and speed up the time it takes to reach the goal.
- Protects against age-related decline
Maintaining a healthy and active lifestyle throughout life can reduce the risk of developing chronic diseases associated with ageing, such as cancer, diabetes, cardiovascular diseases, among many others. A study published in the Journal of Aging Research suggests that lifelong physical activity is essential for reducing these risks, making exercise an important component of long-term health.
- Improves heart and lung health
Regular physical activity, whether moderate or intense, significantly reduces the risk of coronary heart disease. Exercise strengthens the heart muscles, increasing their ability to pump blood efficiently throughout the body. As cardiovascular endurance improves, lung capacity also increases, contributing to better respiratory and circulatory health in general.
- Increases lean mass and strength
Both high-frequency and low-frequency training contribute to an increase in lean muscle mass and overall strength. Strength training not only improves metabolism, but also increases bone density, preventing diseases such as osteoporosis, reduces the risk of injury and helps rebuild lost muscles. This muscle development is fundamental to maintaining a healthy metabolic rate and preventing obesity.
- Improves cholesterol levels
Regular physical activity is effective in reducing cholesterol levels in the bloodstream. This can help prevent coronary heart disease, heart attacks and strokes. Health professionals generally recommend a combination of aerobic and resistance training to achieve and maintain healthy cholesterol levels.
- Prevents and controls diabetes
Regular physical exercise can delay or even prevent the onset of type 2 diabetes by up to 60%. Calorie-burning activities such as walking, cleaning or yard work can significantly improve insulin sensitivity and help control blood sugar levels effectively.
Conclusion
Incorporating regular physical activity into your routine offers significant benefits for the brain and the whole body across all age groups. From boosting memory and concentration to improving overall mental health, focus and physical fitness, the advantages are clear to see. It is essential to prioritize physical exercise as part of a healthy lifestyle in order to fight disease, maintain well-being and age with quality of life.
