YOUR 2025 BRAIN BRAWN MINI RESOLUTION: EXERCISE WEEK 1

Introducing your NEW Mini Resolution: Exercise!
 
We hope you've been enjoying the benefits of our Motivated Mondays Brain Brawn mini resolutions of eating less added sugar, sleeping better and stepping out into nature. It is now time to embark on your next mini resolution: exercise!

 
What to expect on Mondays during our Exercise Mini Resolution
Just like today, you'll receive one email with key insights about exercise and the brain. Within that email, you'll be instructed to choose to follow along with our beginner or intermediate track. Your selection will take you to your tailored Brain Brawn mini resolution log and tips.

 
CHOOSE YOUR TRACK
 
Select your tailored track below! Track 1 is for beginners—those starting a new routine, and track 2 is for intermediates—those optimizing an existing routine. Which one best suits you?

 
CLICK FOR TRACK 1 • BEGINNER

 
CLICK FOR TRACK 2 • INTERMEDIATE

 
IMPORTANT: Keep scrolling below to read on about exercise, inactivity and cognitive decline, including exercise's direct and indirect impacts on the brain!

 
Exercise, Inactivity and Cognitive Decline
 
Exercise is the most extensively researched lifestyle factor associated with cognitive decline. This data has shown that exercise yields a universal, positive impact on cognitive function.
 
In fact, a quick search within the National Library of Congress for search terms "exercise and cognitive function" yields 95,200,000 study results! The degree of impact to the individual in these studies is different based upon several variables, such as a history of previous physical activity, the intensity of the exercise, the modality of the exercise, the age, genetic susceptibility, biological sex of the participant and the degree of cognitive impairment already experienced (or not). However, as of this writing, the evidence is irrefutable: exercise improves cognitive function in one or more domains and can also decelerate cognitive decline.
 
Conversely, being sedentary (uninterrupted sitting for 5-6 or more hours a day) reduces cognitive function and increases one’s risk of cognitive decline. In epidemiology, 9 criteria exist for labeling an observed effect as causation. Sedentary behavior meets 5 of those criteria, meaning researchers are close to stating a sedentary lifestyle causes cognitive decline. Whoa! That’s significant! But guess what? Depending upon the time and intensity of your planned, intentional exercise, if you sit with minimal interruptions 5 -6 or more hours a day, all that sitting may override the benefits of exercise. Thus, one can be physically fit but still be at risk for diseases of a sedentary lifestyle, including cognitive decline. People who are fit but sit are defined as “active couch potatoes.” Thus, it is important to exercise and interrupt prolonged periods of sitting by standing, walking about or even with “exercise snacks.” Don’t worry, we have it all covered in the next few weeks!

 
 
How Exercise Directly and Indirectly Impacts the Brain
 
DIRECT benefits of exercise to the brain:

Myokines - These signaling molecules are secreted by muscles in response to movement which create adaptive responses in the body. Many cross the blood brain barrier influencing the brain directly, known as muscle brain cross talk. Because myokines are secreted by muscles, it is important to maintain muscle mass with age and to avoid sarcopenia, in particular. Some myokines reduce inflammation, others improve glucose and lipid metabolism, but the best known myokine is BDNF - Brain Derived Neurotrophic Factor, which stimulates neuroplasticity, meaning it encourages the brain to reorganize its structure and function to protect existing neurons and to grow new neurons. More neurons and reorganized structures equate to better communication between neurons. This occurs in most areas of the brain, but primarily in the hippocampus, the area of the brain associated with learning and memory. This positive association is particularly notable when individuals are active prior to age 50. BDNF is considered Miracle Grow for the brain!

Blood flow: It is true that what is good for your heart is good for your brain! One cardiovascular benefit of exercise is its ability to prevent arterial stiffness and improve blood flow. Likewise, there is a correlation between cerebral arterial stiffness/reduced cerebral blood flow and MCI and dementia. Blood brings with it vital oxygen and nutrients (including antioxidants which combat inflammation and growth factors which promote neurogenesis!) for your neurons. A lack of either can injure your neurons or prevent their repair. Injured neurons cannot communicate with one another effectively. Exercise induces increased blood flow to the brain and prevents stiffening of the arteries in the brain, just like in the heart. (Fun fact:  Our brains receive on average the equivalent of about 3 soda cans of blood per minute!)

Brain size: People who exercise not only have larger muscles but also larger brains! The hippocampus (the part of the brain associated with memory and learning) can experience age-related atrophy. Exercise has been shown to both stave off and reverse this shrinkage. Exercise also adds volume to the pre-frontal cortex, the area of the brain responsible for executive function, one of the 6 domains of cognition, and considered "the management system for the brain." Interestingly, the effect of exercise on executive function is more pronounced as age is increased-so you really are never too old!

Blood sugar management: We all know how important exercise is to managing levels of sugar in the blood. While we associate high blood sugar with diabetes, we recently learned in our February mini resolution of the negative impact of sugar on the brain. Physical activity "uses up" blood sugar and makes your body more insulin sensitive. Here is the link to our February 5th edition of Motivated Mondays, if you would like to revisit the impact of added sugar on cognitive health.
​
INDIRECT benefits of exercise to the brain:

Sleep: People who exercise tend to sleep better than those who do not exercise. You may recall from our resolution to “Sleep Better” that exercise increases the production of a neurotransmitter called adenosine, which builds the pressure for sleep. Thus, exercisers are tired at the end of the day, falling asleep faster and staying asleep longer. Sleep has a potent impact on the brain. It flushes the brain of toxins which can accumulate as a result of normal biophysical activities during waking hours. Here is the link to the March 10th edition about the importance of sleep to cognitive health.

Stress/Anxiety: People who exercise tend to manage their stress and anxiety better than those who do not. While exercise can be stimulating via the neurotransmitters produced (we have all heard of a "runner's high"), it can also reduce stress, anxiety and depression and improve self-confidence. This is in part because people who exercise sleep better and those who sleep better manage their emotional response to stressful situations better. It is also due to an improved ability to physiologically respond to the chemicals produced by stress. We will have a future Brain Brawn mini resolution focused on reducing stress.