Can physical exercise make us smarter?
The essential role that exercise and physical activity have in maintaining good physical health is now a frequent topic conveyed through a variety of media outlets. I find it encouraging that most people are aware that engaging in regular exercise or trying to be physically active on most days of the week is important for optimising health and preventing a large number of deleterious health conditions. It seems though, that less is known how being physically active can improve the health and function of our brains. I frequently hear the association that one must have a healthy body to have a healthy mind, however, I question whether the mind and the body should remain as separate entities, at least when it comes to the interaction during exercise. Our brains form an integral part within the body, controlling just about everything, which includes our intellectual ability or simply put, how smart we are.
How should we define what smart ? The current definition posed by scientists and theorists suggest that intelligence refers to the individual’s ability to recognise problems and then be able to solve them though applying knowledge which has been stored within the brain (from memory). One learns how to solve problems through actions, thoughts and behaviours but the ability to apply this knowledge to different problematic situations gives the individual that sharp edge. A proposed explanation as to why intelligence is often positively associated with how we view success. Although our intelligence is determined partly through our inheritance, good news is that, like a muscle, we can train the brain to be stronger and faster. I am not making reference to its size — a bigger brain does not necessarily equate to better when it comes to cognitive processing and memory recall (although this is another topic altogether). The brain has a remarkable capacity to adapt by positively responding to events by changing its structure and the way it functions in order to best fit in with the individual’s environment. This advantageous property of the brain is termed neuro plasticity.
Exercise and/ or physical activity induces an extraordinary range of interrelated effects on the structure and function of the brain both immediately and long term. After a single exercise session, immediate improvements on cognition and attention are noted which include working memory, inhibitory control, cognitive flexibility, problem solving and decision making for up to two hours after (1). Akin to the rest of the body, the most beneficial changes occur with persistent and regular exercise; there are numerous human-based research studies demonstrating that regular daily aerobic exercise (around 30 minutes) induces long term improvements in attention and focus, ability of completing cognitive tasks, spatial memory and recall and the speed at which information can be processed (2).
How does physical activity change the brain? Regular physical activity or exercise induces chronic alterations within the brain; certain genes that are involved in memory, behaviour control and processing are increased or switched on (or off), which then in turn influences our thoughts, actions and behaviours. On a structural level, exercise stimulates the growth of new bloods vessels to the brain which increases the volume of blood flow. Exercise also influences signalling within the brain by actually increasing the number of the neurons (brain cells) and fundamentally, the way these neurons are connected to each other. There are chemical messengers (neurotransmitters) between the neurons which act like signals to other cells which quickly respond to exercise which gives the immediate improvements in function, as well as boosting our mood. A good example is the (magnificent) neurotransmitter dopamine which is heavily involved in the control of attention, memory and motivation. Concentrations of dopamine between these neurons are hugely increased in response to exercise accounting for the noticeable improvements in concentration, energy and enthusiasm after activity. An excellent reason to walk or cycle to work. It also has important implications for children and young people to reach their academic potential. This is particularly significant in those children and adults who already have a reduced capacity to pay attention or to sit still for a period of time, such as those with ADHD. Then of course, as we age into our twilight years, when one’s memory and cognitive ability may not be quite as sharp as it was. Maintaining regular activity throughout the lifespan has been shown to reduce aspects of cognitive decline and improve quality of life. To those who believe they are now past it, benefits still occur even if activity is taken up later, perhaps when there is more time available after retirement and does not have to be strenuous exercise either; one particular outstanding study found that older people who enjoy light exercise such as gardening or walking are half as likely to suffer from cognitive impairment as they age. Considering that we continue to live much longer than our ancestors did, we stand a higher chance of developing age-related health conditions such as Alzheimer’s, thus physical activity and exercise should be recommended to all for preserving the health of our brains through into old age (3, 4)
The brain-changing effects of exercise are not just restricted to those more energetic activities, such as running or chasing a ball. Many types of physical activity, be it walking, swimming, yoga and even Thai chi can positively affect the way our brain functions. The wiring and signalling of the brain is a fundamental and unique part of our working intellectual mind. If we can help sharpen it up by doing a little exercise each day, well to me, it seems a no brainer.
- Basso JC, Suzuki WA (March 2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways. Brain Plasticity. 2 (2): 127–152.
2. Guiney H, Machado L (February 2013). Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychon Bull Rev. 20 (1): 73–86
3. Carvalho A, Rea IM, Parimon T, Cusack BJ (2014). Physical activity and cognitive function in individuals over 60 years of age. Clin Interv Aging. 9: 661–682.
4. Pratali L, Mastorci F, Vitiello N, Sironi A, Gastaldelli A, Gemignani A (November 2014) Motor Activity in Aging: An Integrated Approach for Better Quality of Life. International Scholarly Research Notices
Volume 2014, 257248.
