Your Brain Thrives on Burpees: Discover Why Movement Matters
Written on
Understanding the Connection Between Exercise and Brain Health
Welcome back to "Inside Your Head," a weekly newsletter diving into the intricacies of how our brain influences our thoughts, emotions, and behaviors, authored by Dana Smith, Elemental’s senior writer and a former brain researcher. If this was forwarded to you, make sure to subscribe so you don't miss out on future editions!
Last week, I decided to invest in a Fitbit (this isn't an advertisement, I promise). My goal was to walk 10,000 steps daily. On my first day? I managed a mere 943 steps. This significant gap—missing my target by a staggering 10 times—prompted me to finally admit how inactive I’ve become since the pandemic began. I hoped the device would inspire me to rise from my chair and start embodying the health advice I share as a journalist.
Even with the best intentions, breaking free from our daily habits to be more active can be a real challenge. I often find myself making excuses tied to work. “I’m most productive in the morning, so I need that time for editing or meeting deadlines.” “I have back-to-back meetings, leaving no time to exercise without being a sweaty mess for my next Zoom call.” And come evening: “I haven’t accomplished enough today; I should keep working until dinner.”
However, the reality is that taking a moment to walk, run, or even do some squats or push-ups would greatly enhance my focus and mood—and it would do the same for you.
The Cognitive Benefits of Exercise
Medical professionals and neuroscientists have long advocated for the cognitive advantages of physical activity. Regular exercise can boost memory, enhance reaction times, improve concentration, and alleviate symptoms of depression. It may also help delay the onset of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Engaging in physical activity elevates the levels of critical hormones and neurochemicals that strengthen connections among brain cells. A key player in this process is brain-derived neurotrophic factor (BDNF), which fosters the development of new synapses between neurons—essential for learning. A significant amount of these connections form in the hippocampus, the brain’s center for mood and memory, and in the prefrontal cortex, responsible for higher cognitive functions like decision-making and attention.
Exercise also increases the levels of neurotransmitters like serotonin, dopamine, and endorphins, which are essential for mood regulation, motivation, and the sensation of reward. “Exercise appears to benefit nearly every function in the brain and body,” notes Fernando Gomez-Pinilla, a professor at UCLA’s Department of Integrative Biology and Physiology. If exercise were a medication, its benefits would seem almost too good to be true.
Finding the Right Exercise for Your Brain
What type of exercise is optimal for brain function? Research indicates that high-intensity workouts may offer the most significant cognitive enhancements, but even low-intensity activities provide a positive mood boost. Ultimately, the best exercise routine is one that you find enjoyable and can commit to regularly.
In March, I shared tips on staying active while working remotely. One suggestion I plan to implement is the Pomodoro Technique—a productivity method where you work for 25 minutes, then take a five-minute break. During these breaks, try different bodyweight exercises: push-ups, crunches, squats, tricep dips, jumping jacks, burpees (maybe avoid them if you have downstairs neighbors), walking lunges, planks, or sun salutations—anything that gets you moving is beneficial.
Another common piece of advice is to treat your workouts like important appointments—schedule them on your calendar. Given the cognitive benefits that exercise provides, it might just be the most valuable thing you do for your workday.
Chapter 2: Making Movement a Priority
Incorporating movement into your daily routine can transform not only your health but also your productivity and mood. Make it a priority!