Positive influence of sports on the brain
Sports and exercise help you build muscle, improve your fitness, and build endurance. But the effects of exercise on your body go much further: sports and physical activity in general also have an impact on our brain.
What exactly happens in the brain when we exercise?
It is clear that the body and brain are not two independent systems, but are closely linked through nerves, blood vessels, hormones, and neurotransmitters. In the past, it was assumed that after a certain age, the brain no longer formed new cells, and that from a certain point onward, brain cells were only degraded, never created. This statement has been disproved over the last two to three decades. The brain is indeed still capable of continuously developing new nerve cells even in old age. The only question is where and to what extent.
We are a predominantly sedentary population. Most people in modern industrialized countries work sitting down, and when they come home exhausted from work, many continue to rest sitting on the couch. Yet scientists and researchers agree: a short bout of exercise relaxes the brain much more than ending the day sitting on the sofa.
And to all those reluctant to exercise: it doesn't have to be an extreme workout that pushes us to our physical limits. A brisk walk, perhaps a short session on the home treadmill, or unrolling the yoga mat for an evening yoga or gymnastics routine already significantly stimulates the motor cortex. That's essentially our control center for movements and coordination. Since non-physical, intellectual work mainly activates the prefrontal cortex in the brain, an exercise session shifts our brain activity. This acts as a "reset" for the brain: afterwards, we can concentrate better, focus on important things, and become creative. In addition, researchers assume that regular workouts adjust our hormone balance so that, for example, the hormone dopamine—known as a mood booster—is broken down more slowly. Dopamine is also required for cognitive processes in the prefrontal cortex. When dopamine levels drop, it directly affects our concentration, attention, and other mental abilities, which then decline as well. In other words: movement helps our brain maintain dopamine levels for longer.
What else does exercise do to our brain?
In addition to the positive influence on different brain regions and on our dopamine levels, there are theories suggesting that the brain's neural plasticity can be positively affected by regular exercise: physical exertion causes the body to release neurotrophins. These substances are required to create new neural connections or form new nerve cells.
Research shows that in a group of athletes who regularly practiced brisk walking, the brain increased in size in certain regions. In contrast, it shrank at a normal age-related rate in the group that only stretched. Further studies also show that there are slight improvements in memory retention, processing speed, and attention as soon as someone exercises regularly. Especially in older adults, exercise can lead to a lower risk of dementia. There are various research projects examining the positive effects that regular workouts have on the cognitive abilities of older adults in particular, and whether conditions like Alzheimer’s or dementia can be positively influenced.
Which factors have negative effects on your brain?
Just as moderate endurance sports and regular physical activity in general have proven positive effects, there are several things you should avoid to do something good for your brain:
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Smoking. In addition to the physical effects, there are now also studies showing that smoking likely accelerates mental decline in old age.
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Alcohol. It has a downright toxic effect on brain cells and neurons. Memory and spatial orientation decline. Even after just one drink, decision-making ability is already impaired.
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Sugar: There are numerous studies demonstrating that excessive sugar consumption has negative effects on brain performance. A study by Charité Berlin shows that memory performance in older patients deteriorated significantly when subjects had high blood sugar levels. In addition, MRI scans revealed that the hippocampus of individuals with high blood sugar levels was smaller overall and had a weaker structure.
Are there sports that have a particularly positive influence on the brain?
In principle, all endurance sports that moderately boost circulation have a positive effect on your brain activity: more oxygen, and thus more nutrients and messenger substances, are transported to the brain. This increases the number of neural connections and blood vessels in the brain.
Suitable sports would be:
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Swimming
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Brisk walking or (Nordic) walking
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Hiking
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Cross-country skiing
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Dancing (gymnastic dancing with arm movements)
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Activities that challenge balance and equilibrium
In this case, "more is better" is not a good approach. Pushing yourself to the limit releases excess cortisol and adrenaline. Both are stress hormones that tend to negatively affect the formation of new brain cells. Therefore, sports like strength training or other activities involving heavy strain and physical challenges are not ideal for the brain. Moderate, steady movements as well as moderate endurance training are significantly better for the brain and can even slow down aging processes in the brain.
So when are you going to start doing your brain a favor through movement? I think I'm going to roll out my yoga mat on the floor right now and end the day with a relaxing session of evening yoga.
