Essay: ‘Sweat It and You Won’t Forget It’

Exercise is essential to human health, but we may find ourselves dragging our feet or releasing an internal or external groan at the thought of breaking a sweat. While the mental image of deadlifts and high-intensity cardio can be daunting, high intensity workouts are not the baseline, as moderate exercise is highly encouraged. Studies suggest a healthy amount of exercise is an average of 150 minutes per week, which breaks down into 30-minute increments a day, five days a week, or broken down even further into an extremely digestible amount of 15 minutes, twice a day (“Physical Activity Boosts Brain Health”; Robinson et al). While we often address the physical benefits it has on our bodies, we rarely discuss the immense and transformative impacts it has on our brains. The mind and body interconnect, so it is no surprise that exercise affects us on a neurological level in a variety of significant ways.

Did you know that exercise generates new neural pathways in our brains over time? Exercise improves brain plasticity, which is how our brain changes through the development of new neural pathways and forms new connections, as well as promotes the protein, brain-derived neurotrophic factor (BDNF), which releases and contributes to the creation of new neurons and synapses in the hippocampus (“Mind Over Muscle: Exploring the Fascinating Neuroscience of Fitness”). We call this process neurogenesis. The hippocampus impacts our memory and learning capacities and our mood regulations through neurotransmitters, such as serotonin, dopamine, and norepinephrine. Neurogenesis also encourages more of these neurotransmitters, which produce “feel-good” chemicals, releasing endorphins and increasing norepinephrine levels, boosting our overall mood (Press Office, Neuroscience News).

Not only does exercise promote this transformative phenomenon in the brain which can improve its overall functioning, it can simultaneously combat mental health struggles such as anxiety, depression, and ADHD, as well as be a preventative for a variety of disorders (Robinson et al). According to a study in 2019 by the Harvard T.H. Chan School of Public Health, it has been shown that high physical activity, such as running for 15 minutes, or moderate exercise such as walking consistently for an hour can reduce depression by 26% (“More evidence that exercise can boost mood”). Exercise alleviates stress and serves as a healthy distraction to break out of negative thought patterns, as well as help with focus and maintaining concentration. By reducing inflammation in the body, exercise also serves as an outlet that proactively fights against Alzheimer’s, Parkinson’s Disease, other forms of dementia, and thirteen different types of cancers (“Mind Over Muscle: Exploring the Fascinating Neuroscience of Fitness”; “What are the benefits of exercise?”).The inflammation is measured by looking at the C-reactive protein (CRP) which is found in the liver, as there is a greater amount in those with high inflammation, whereas exercise effectively lowers the concentration of CRP (Flynn et al).

The benefits of exercise are many; from improved memory, better sleep, boosted moods, higher self-esteem, and higher energy levels overall. We can enlarge parts of our brain that would typically shrink with age, through regular exercise. For instance, running and swimming are great examples of movement that encourages new neurons and synapses and can increase the size of the anterior hippocampus which can contribute to the betterment of our spatial memory (Press Office, Neuroscience News). Improved sleep also aids us with memory as well as removes toxins in our brains! Exercise impacts functions operated in the prefrontal cortex of the brain, which may be due to the blood flow that provides it with more oxygen and nutrients.

It is safe to say that exercise is a necessity for both mental and physical health and well-being. Motivation to start is often the greatest obstacle and can be overcome by starting small and building healthy habits. For instance, committing yourself to a five-minute walk is an effective way to trick your mind into starting, and once you’ve already started it’s easier for you to continue onwards and for longer durations over time (Robinson et al). As we’ve learned, the mind is greatly impacted by the changes exercise incites; exercise encourages a positive mindset, improves your physical health, and can impact your capacity for learning and growing which contributes greatly to your overall quality of life. You may be aware of the common phrase, “Don’t sweat it”, but when faced with the question of whether to do that thirty-minute workout, I implore you to not brush it off, instead sweat it, and you won’t forget the lasting positive results not only physically, but for many reasons, mentally.