Exercise makes us feel better

Why?

Because it helps our brains function at their best

John J. Ratey, MD, says the mental benefits of exercise are more important than the physical. He dives into these powerful benefits in his book Spark

This THREAD summarizes his findings

Humans are born movers

Our ancestors were hunters and gatherers

Today, however, we no longer hunt or gather

This has led to a significant decrease in physical activity for our bodies

And our BRAINS are paying the price

So what does exercise do that’s so good for our minds?

In summary, it optimizes our body’s energy usage

Increases in heart rate lead to increases in production of receptors for insulin, which leads to stronger cells

This establishes a more efficient brain processing system

Many of today’s biggest psychological issues can be reduced or eliminated with exercise

While many people turn to prescription drugs (which are still needed at times), it’s often more effective to go the natural healing route - exercise

Consider the following:

STRESS

Exercise reduces stress

Many things throughout your day can cause stress

Physical movement relaxes the resting tension of muscle spindles, which breaks the stress-feedback loop to the brain

This tells the brain that the body isn’t stressed, so the brain can relax too

ANXIETY

Anxiety can also be reduced with exercise

This happens by:

- Providing a distraction
- Reducing muscle tension
- Building brain resources
- Rerouting your brain circuits
- Improving resilience

The confidence boost that comes from exercising also helps here

DEPRESSION

Anti-depressant medications increase dopamine and serotonin in your brain

So does exercise

Depression often involves falling into a routine of less and less movement

This causes the brain to become less active on a balanced scale

Exercise provides a ‘spark’ to wake it back up and start performing more optimally

ADDICTION

Exercise forces addicts to adapt to a new stimulus, learning to appreciate alternative and healthy habits

In fact, exercise acts like certain drugs in the brain, and can become nearly ‘addictive’ in its own way (e.g. runners’ high)

Re-wiring the brain is perhaps the main benefit of exercise, as it establishes a new and improved system that can:

- Curb addictions
- Reduce stress
- Decrease anxiety
- Fight depression

FOCUS

The areas of the brain that control physical movement also coordinate the flow of information

If you have trouble focusing, exercise may help improve the functions in your brain that help you pay attention

The calming effects of exercise will also help with this

HORMONES

Women who suffer from PMS may see a dramatic reduction in symptoms if they take up more physical activity

This is because of the serotonin increases it provides, while also balancing dopamine and other chemicals in the body

AGING

Getting older is inevitable, but falling apart is not

Cognitive decline happens when connections in the brain break down

This happens as cells begin to deteriorate over time

Exercise reverses cell deterioration, keeping the brain from rotting

Here’s how exercise keeps you going:

1. It strengthens your cardiovascular system

2. It regulates fuel (insulin)

3. It reduces obesity

4. It elevates your stress threshold

5. It lifts your mood

6. It boosts your immune system

7. It fortifies your bones

8. It boosts motivation

9. It fosters neuroplasticity, guarding against disease by building a stronger brain

So how much exercise should you be getting to reap the mental rewards?

It depends

Your priorities should be:

1. Get fit
2. Challenge yourself

Getting fit will vary person to person

A caloric deficit will help you lose weight

A strength training regimen will help you gain muscle

The goal should be to find an activity that not only challenges you, but that you enjoy and will stick with for many years

Exercise is as important for the brain as it is for the heart

Incorporate it into your life routine, and you’ll maximize your ability to live a long and fulfilling life

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Now get moving