We've been forging bravely through this winter (you may currently be wading through the feet of snow that dropped this weekend), and by this point there's a good chance the cold and darkness is getting you down. We've talked in depth about the beneficial impacts of exercise on the body; I think it may be a good time for a reminder about how exercise affects your brain. If it's feeling hard to shake off the winter blues, hopefully this will help...
What's exercise doing for your psyche?
The list is extensive. Some of the most well-documented psychological benefits of exercise include improved mood, increased self-esteem, increased positive body image, better sleep, and decreased levels of depression and anxiety.
It may not be surprising then that sedentary behavior has been linked to an increase in depression. This is partially because being sedentary leads to limitations with movement, problems with sleep and low energy, some levels of pain/discomfort with movement, and higher levels of anxiety.
The good news is studies have shown that both moderate-intensity and high-intensity exercise decrease depression. (Although high-intensity exercise may increase your perceived stress, so moderate may be the way to go.) Keep in mind that while using exercise as a way to reduce or prevent depression is an excellent tool, your treatment plan must come from a qualified healthcare provider.
Exercise is shown to improve mood in as little as 10 minutes! While it may be the last thing you want to do when you're feeling down, it may be the quickest way to feel better.
Let's talk sleep.
Sleep is necessary for nearly every one of our physical, physiological, and psychological functions, which means it plays a huge role in our physical and mental health.
Exercise improves the sleep we need to have higher quality of life. Moderate exercise is shown to significantly lower sleep disturbances when compared to a sedentary lifestyle. Have chronic insomnia or sleep apnea? Increasing your exercise to 150 minutes per week can decrease your symptoms!
Ok, time to get nerdy...
Exercise impacts way more than just mood and sleep. It's actually increasing our brains' neuroplasticity! Regular physical activity triggers the release of a protein called brain-derived neurotrophic factor (BDNF), which nurtures existing neurons and encourages the growth and development of new neurons and synapses. This is crucial to staving off neurological diseases, like Alzheimer's and Parkinson's. Even if someone already has Alzheimer's, cognition and mood is shown to significantly improve with exercise.
Aerobic exercises like running and swimming are particularly beneficial for our brains. Not only do they stimulate neurogenesis, but they also increase the size of the anterior hippocampus, leading to improved spatial memory. In addition, they've been linked to the preservation of white and gray matter in the frontal, temporal, and parietal cortexes - areas that typically shrink with age and are vital for cognitive function.
It certainly doesn't end there! Want to geek out a little more? Check out a neuroscientist describing what she learned about exercise and the brain in her research and end it with a minute of light exercise yourself. Take a look.
Stay warm and find a little joy this week through movement! Remember, I am here to help. If you have any questions, simply reach out here.
Hi, I'm Cassandra! I'm a Certified Personal Trainer, Nutritionist, and Pre/Postnatal Fitness Specialist based in New York City where I've also been performing in theatre and film since 2015. I began studying with the National Academy of Sports Medicine so that I could help battle the harmful effects of diet culture and body shaming I was seeing online by spreading evidence-based information that will help you lead a more balanced, healthy, and mobile life!