Need Motivation? Grow a Bigger Brain: The Cognitive Benefits of Physical Activity

Sometimes we need to draw some inspiration for the things we don't want to do from the things we want to do! 

In this episode, as a way to tap into the value of learning, personal growth and cognitive / mental health, we are going to look into the often-overlooked brain benefits of exercise, underscoring the significance of both physical and mental challenges for cognitive health. Despite not enjoying traditional exercise routines, I am finding motivation through hiking and exploring waterfalls. This led to some further research on how I can train my brain to cooperate with physical fitness goals. The discussion expands into scientific research on neuroplasticity and neurogenesis, highlighting how physical activities like running and swimming, as well as mentally challenging tasks, foster brain growth and adaptability. The episode stresses the importance of incorporating regular exercise and mentally stimulating activities into our routine to enhance cognitive function, combat cognitive decline, and improve overall well-being. YES! 

00:00 Introduction: The Benefits of Exercise
00:27 Personal Struggles with Exercise
01:08 Discovering Enjoyable Physical Activities
02:07 Scientific Insights on Exercise and Brain Health
02:58 The Science of Brain Growth and Neuroplasticity
05:00 Exercise and Cognitive Function Across Age Groups
06:38 Combining Physical and Mental Challenges
08:43 The Role of the Anterior mid-Cingulate Cortex
11:02 Practical Tips for Incorporating Exercise and Mental Challenges
13:06 Conclusion: Embracing a Healthier Lifestyle

Transcript

0:59

Welcome to another extraordinary week. I am excited to talk to you today about. Well, the benefit of exercise and embracing the challenges. And I'm going to talk about it in the way of brain health.'cause a lot of times in our pursuit of wellbeing. We, a lot of times we'll focus on physical fitness. But what if the benefits of exercise extend far beyond our muscles and reach deep into the networks of our brain. And I've been looking at some research and to be quite honest with you, this one is for me, because I don't like to exercise. I don't like the way it feels. I don't like when my heart rate gets up to that level that you have to get it to, to be considered legit cardiovascular workout. I just don't enjoy it. There isn't anything that I do. I've tried Zumba. I tried. Um, so maybe. I've I've tried a lot of things, even just brisk walking, a couch to 5k. There just isn't anything that I enjoy doing in itself that makes me want to keep putting myself through that. So recently I, went for a long walk. Um, hike in and it was in the woods. And. I really enjoyed it. And then I started researching online about waterfalls and got in my head that it would be a fun goal. So then I realized, oh, I will do it if it's a like a bucket list thing. I, if I can map out the Tennessee waterfall loops and I'm going to see all the waterfalls on this loop. It becomes less about working out, but a lot of those hikes and a lot of the things that I want to do require some training. So I'm going to have to work for some of that. So that's what I'm going to talk about a little bit today. And again, just this one's for me. reach out to me if this is U2. And if, or if you have tips for me on how to overcome this. Because I really do want to get stronger and I want to be healthy. And the only way that I'm going to do this, this is if I focus on the things that I really care about and make it fun for myself. scientific research. Reveals that exercise and engaging in difficult mentally challenging activities can profoundly impact Our cognitive health. Not only does regular physical activity promote overall brain health, but it also fosters the growth and adaptability of our brain cells. And understanding these benefits can really be empowering. It can empower us to harness. That exercise and mental challenges as really powerful tools for maintaining enhancing brain function throughout our lives. I love to read, I love to think. I love to study. I I love to research and learn new things. And so this is something that I can tap into. And just really kind of go on my own research journey with my personal experience against the, all of the evidence. So the science of brain growth. Let's talk about that a little bit. The human brain is remarkably adaptable, Oregon. First of all, and it's capable of changing and growing in response to. Very a variety of stimuli. And that's a phenomenon known as neuroplasticity, and I'm sure that you're familiar with that term. We throw it around a lot in personal growth areas. One of the most compelling discoveries in neuroscience is that exercise can stimulate the production of new neurons in the brain, particularly in the hippocampus region that associates associated with memory and learning. This process known as neurogenesis was once thought to be impossible in adult brains, but research has shown us. Otherwise. Exercise, especially aerobic activity is like running, swimming, cycling. All of those things increase blood flow to the brain and delivering oxygen and nutrients is essential for brain health. And this enhanced blood flow also stimulates the release of Brain derived neurotropic factor or BDNF. And that's a protein that supports the growth and maintenance of survival neurons. BDNF acts like a fertilizer for the brain promoting the formation of new neural connections. And enhances the synaptic plasticity, which is crucial for learning and memory. So we want. That BDNF activity. so that is something I can get excited about. So when I'm out walking or hiking I can just remind myself that I am stimulating the release of BDNF and my brain is getting healthier. And that's again. to make me more able to learn new things and maybe even remember them. So, which probably I should focus on that. Um, if I can remember them, if I start remembering some of the things, all the things that I learned. Then I'm really going to dive into this exercise. It's really uncontested that regular physical activity. Is linked to improved cognitive function. Across various age groups for children. Exercise has been shown to boost academic performance by enhancing concentration, memory and problem solving skills. In adults, staying physically active is associated with better executive functions, such as planning. Decision-making multitasking. if there is such a thing. So one of the most significant long-term benefits of exercise Is it protective effect against cognitive decline in older adults. And as we get older, it is a concern it's maybe, maybe something that we see our parents go through and that's painful. And then we start to think about our own brains and. Wanting to protect our own brains. As much as we can. Studies suggest that individuals who engage in regular physical activity are less likely to develop. Neuro degenerative disease. Such as Alzheimer's and Parkinson's. That exercise not only helps maintain the brain volume, but also reduces inflammation and oxidative stress. Which are key contributors to cognitive decline. And this is something that I have really focused my aroma therapy practice on in all ways and supplementation in reducing inflammation and oxidative stress by doing all of the things and. And supplementing. Paying attention to the chemistry profiles of the oils and those benefits but I enjoy those things. So I'm not talking about that right now. I'm talking about physical exercise because I don't enjoy it and I need some motivation. So, this is how I'm going about getting it. beyond take physical exercise, taking a mentally challenging tasks, also contributes to brain health. So it could be all the things. I was trying to think of what could I do then to combine these things, make it mentally challenging. And physically challenging. when we push ourselves to learn new skills, solve complex problems or engage in creative pursuits, we stimulate our brains in ways that promote growth and adaptability. These challenges require our brain to form new connections and strengthen existing ones. Enhancing that cognitive flexibility and resilience. For example, learning a new language, mastering, um, music, a musical instrument, or tackling difficult puzzles requires sustained attention problem-solving and memory. Now these activities engage multiple brain regions simultaneously. And that creates that robust network of neural connections and the process of struggling through difficult task and eventually mastering it. Not only improves cognitive function, but also boosts confidence and mental resilience. Now I love all of those things too. I love to learn. I've already said that I'm not very musical I have. Over the years learned what, the musical gift looks like and what it doesn't. And I don't have it. And so that isn't something that I'm going to do anyway, but I wanted to apply it to physical activity again, trying to motivate myself. So what would. Combine physical and mental challenges. And obviously if you push yourself reach a goal, so say you wanted to run a marathon, you would have to challenge your capacity. If you're not already a runner. And. Hiking presented itself as a, oh, I have to learn the trails. I have to know how to prepare. There are a lot of things that I have to know. And even on the trail, I have to pay attention. I have to plan ahead. know where I'm going and ask, have to ask for help and sometimes be CA be uncomfortable. So. Combining physical and mental, physical, mental challenges is where I was going with this. I wanted to tell you about this overlooked player in the equation. It's the anterior cingulate cortex. The AMCC it's a region of the brain that's heavily involved in decision-making error detection and regulation of emotional responses to challenges. And the AMCC as is particularly active when we engage in difficult and effortful tasks. So when I'm out there hiking, or I'm navigating a trail, I'm doing something that is hard for me. That's when all of this kicks in, when we're doing, when we're taking on a challenge, if it's public speaking or your take, you're starting a new job, all of those things are going to. activate this. AMCC. It helps us evaluate risks, make choices under pressure and persist through challenges. functions that are vital, not just for success in life, but also for mental health research has shown that both physical exercise and challenging cognitive activities. Can strengthen the AMCC enhancing our ability to handle the stress and make better decisions, maintain the motivation. Even when tests are difficult. And so this is why we should care. Uh, cause a well-functioning AMCC helps us navigate life's challenges more effectively and reduce the mental and emotional toll of stress and improving overall resilience. the most significant benefits for brain health occur when we combined physical exercise and mental challenges. And that is how my journey started anyway, is looking for some motivation. Wanting to tap into things that I'm already good at to leverage those, to motivate me to do something That I'm not strong in, but I want to get stronger. and it might not be hiking for everyone. Uh, dance, martial arts, team sports, all of those require both physical exertion and cognitive engagement. that makes the, these activities particularly effective for promoting neuro-plasticity these activities, demand coordination quick decision-making and strategic thinking, which stimulates the brain in many ways. understanding the profound impact of exercise and mental challenges on brain health. Allows us to make those informed choices and promote lifelong cognitive vitality. And that's what I'm looking for. And so I hope you'll go on this journey with me. There are some practical ways that we can do to incorporate the benefits into your daily life. First of all, prioritizing regular exercise. So we're aiming for at least 150 minutes of moderate intensity. Uh, aerobic activity each week. This is what, according to the college of lifestyle medicine is minimal. So incorporating a mix of cardio and strength, training, and flexibility exercises to keep our brain and body in top shape. and then the mental challenge. So, and engage in activities that push us out of the comfort zone. So. Uh, learning something new, whether it's a language, a hobby or a complex subject, and that effort that is required to overcome the challenges will then pay off in cognitive function. then combining that physical and mental activities, getting the best of both worlds. So choose an exercise that. Requires both physical and mental effort to me, it's going to be hiking. I have to learn the trails I have to navigate and, there's a lot to learn about hiking things. I don't know that I don't know yet. And, but I'm learning it. And it feels like I'm learning a whole new world and seeing new places and what I will learn of nature, but dance classes, yoga, yoga was like that for me too. Just realizing that. There's a whole nother language to learn with yoga. And breathing, bringing that breath work in. And learning all the stretches and what they're called, all of those things, yoga sports that require strategy and quick thinking. Are also excellent options. I think that's why pickleball is so popular right now, too, because it combines all of that. And I hear it's really fun. I haven't played it yet. I don't know. Have you played pickleball yet? I've been hearing about it, about it for so long. And really it was on my list of things to try and I just haven't done it yet. So maybe I will do that someday soon. All right. making exercise and mental challenges, a consistent part of your routine, however you do it to ensure that continuous growth and adaptation. So the science is clear, Both physical exercise and embracing difficult tasks are essential for maintaining and embracing brain health. And by stimulating neurogenesis. Improving cognitive function. Promoting neuro-plasticity. Those are the, these activities equip us to face challenges of life with a sharper and more resilient mind. So it's not just about physical fitness getting stronger and all the things that we all know we should be doing. Integrating regular exercise and mental challenges into our lives. Not only strengthens our brain, but also it enriches our overall wellbeing. Paving the way for a healthier, more fulfilling life as we get up every day and default to yes, your extraordinary self.