What Happens to Your Brain and Body When You Exercise

Imagine you are doing something active. Your heart beats faster, your breathing quickens and your skin begins to glow. You might even feel inexplicably happy doing what you do – that mythical “high level runner.”

These answers come from important scientific processes that take place from head to toe, suggests Gary Petit, MDChief Behavioral Health Physician at Hackensack Meridian Health. And although you may not realize it, each process creates connections between mind and body that help you feel better, inside and out.

“Exercising is one of the most important things you can do to protect your mindsays Dr. Small. “It does a lot of different things that together can make a big difference to your everyday physical and mental health.”

Here’s what happens when you exercise

When you exercise, a lot of things happen at the same time. The heart pumps oxygen and nutrients throughout your body, providing it with the energy it needs to sustain itself. At the same time, your body produces endorphins, our so-called “feel-good” hormones.

“If You Do Enough Cardiovascular Conditioning, You Smilesays Dr. Small. “It’s these endorphins that improve your mood and also change your perception of pain so that you don’t feel as much pain.”

Exercise also reduces inflammation throughout your body and your brain. This benefits everyone, but especially older people who often have excess inflammation that can contribute to anxiety, depression and memory problems.

Another benefit of physical activity: brain growth. A study found that after six months, daily walkers had significant growth in the part of the brain that controls memory. Non-walkers had narrowing in that same area.

“It turns out that the bigger your brain, the better your brain,” says Dr. Small. “So if someone calls you a bighead, it’s actually a compliment.”

3 types of exercises to incorporate into your week

Health experts like Dr. Small suggest three types of exercise: aerobic, strength And balance.

• Aerobic exercise gets your heart pumping for optimal circulation of oxygen and nutrients in your body. Things to try include brisk walking, dancing, jogging, hiking, or even active yard work.
• strength training builds lean muscle and helps you maintain the strength and mobility you need to do the things you love to do. Things to try include bodyweight exercises (like standing push-ups) or exercises using equipment like resistance bands or weights. Remember to work with a trainer to learn how to use the equipment safely.
• Balance work helps build a stronger core to prevent back pain as well as the risk of falls and head injuries that can compromise cognition. Things to try include walking backwards and balancing poses (like standing on one foot).

National guidelines recommend that all adults get at least 150 minutes of moderate aerobic activity per week, which equates to about 22 minutes per day. Additionally, aim for at least two days a week of strength training — and if you’re over 65, do some balance exercises, too.

Dr. Small says good options include those that incorporate multiple types of exercise into a single activity, such as yoga.

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The material provided by HealthU is intended to be used for general information only and should not replace the advice of your physician. Always consult your doctor for individual care.