Aerobic exercise improves brain health

What is aerobic exercise?

Aerobic exercise refers to physical activity that relies on oxygen-based energy production. It causes breathlessness, is long in duration, and has a fairly steady rhythm. It mainly engages large muscle groups, making the training highly comprehensive for the body. Excellent forms of aerobic exercise include cycling, swimming, dancing, jogging, and skating.

Endurance exercise feels easier for some

For some people, genetics make endurance training easier than for others. This effect is based on the ratio of slow-twitch to fast-twitch muscle fibers. People with a higher proportion of slow-twitch fibers typically have stronger endurance capacity compared to strength or speed capacity.

The variation in fiber type ratio has been shown to be influenced by gene variants that regulate mitochondrial function, energy metabolism, and cardiovascular homeostasis. The heritability of fiber type ratio has been estimated at 40–50%, meaning that about half is explained by genetics and half by environmental factors, in this case, training.

(Gene polymorphisms and fiber-type composition of human skeletal muscle. Int J Sport Nutr Exerc Metab. 2012 Aug;22(4):292-303.)

Learning is most effective right after exercise

There is a strong positive connection between aerobic exercise and the functioning and structure of the hippocampus, the brain’s memory center. Studying immediately after exercise has been shown to promote learning. Following exercise, the brain produces large amounts of neurotrophins, leading to the creation of new nerve cells in the hippocampus. This means memory can be developed especially effectively by engaging in demanding mental tasks right after physical activity.

(Aivoliitto, Aivot rakastavat liikuntaa, 2018)

Exercise prevents brain and mental disorders

Exercise has been proven to reduce symptoms of depression and anxiety and even alleviate symptoms of schizophrenia, autism, and bipolar disorder. A sedentary lifestyle, on the other hand, has long been associated with an earlier onset of Alzheimer’s disease. Exercise therefore has a powerful impact on mental well-being, both as prevention and as a form of treatment.

Among different sports, ball games, dancing, jogging, swimming, and cycling are examples shown to have antidepressant effects. The antidepressant impact of aerobic exercise is linked to changes in neurotransmitters and hormone levels in the brain. For example, changes in noradrenaline affect sleep-wake rhythm, mood, and memory.

Aerobic exercise also lowers levels of the stress hormone cortisol and increases levels of the pleasure hormone endorphin in the body. The higher the heart rate, the more effective the depression-preventing effects. However, nearly the same benefits can also be achieved with lower-intensity exercise if it is continued regularly for weeks or months. Continuity of exercise is in any case the most essential factor in achieving these benefits.

(Molecular Mechanisms Underlying the Beneficial Effects of Exercise on Brain Function and Neurological Disorders. Int J Mol Sci. 2021 Apr 14;22(8):4052.)
(Exercise, brain plasticity, and depression. CNS Neurosci Ther. 2020 Sep;26(9):885-895.)

Aerobic exercise significantly improves central nervous system function in older adults

In older adults (ages 60–79), significant changes in both gray and white matter volumes in the brain have been observed as a result of aerobic training. In one study, aerobic endurance training increased the volume of both brain regions compared to an anaerobic training group. For older individuals, central nervous system function and the maintenance and improvement of cognitive functions such as memory and learning appear to be strongly linked to aerobic exercise.

(Aerobic exercise training increases brain volume in aging humans. J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11):1166-70.)