Many people are aware of the positive physical effects of exercise. Exercise reduces your risk of developing cardiovascular disease, type 2 diabetes, metabolic syndrome, and eight different types of cancers. Moreover, it helps you maintain a healthy weight, improves your ability to complete everyday tasks with ease, can increase your lifespan, and help you develop strong bones and muscles. However, what if I told you that exercise also has the potential to make you smarter, more productive, and raise confidence? Or, perhaps, help fight off stress, and symptoms of depression? The benefits of exercise go beyond preventing disease, making us feel good, and strengthening our muscles; it helps improve brain function in a variety of ways as well.
When we exercise, brain-derived neurotrophic factor (BDNF) is released into the brain. BDNF is responsible for the growth and maintenance of brain cells, and supports various forms of neuroplasticity. Neuroplasticity is the brain's ability to form and reorganize synaptic connections. These connections are what allow neurons to pass electrical signals between each other, creating knowledge and memories. The four forms of neuroplasticity that BDNF supports are: neurogenesis, dendritogenesis, synaptogenesis, and synaptic strengthening. Neurogenesis is the creation of new neurons in the hippocampus, which helps with short-term memory. Dendritogenesis is what allows new neural connections to form, by creating dendrites, which are arms with synapses extending from the neurons. Synaptogenesis is the formation of synapses, and synaptic strengthening is the process by which these synapses become stronger. Therefore, if we exercise before learning new information, the brain will be able to absorb information and create new synapses much better. This can drastically improve grades. In fact, a study done by the University of Illinois showed positive correlation between good grades and cardiovascular fitness. BDNF is like fertilizer for knowledge!
Secondly, exercise can help decrease symptoms of stress, cultivating relaxation. You may be wondering how this is possible. Something so strenuous resulting in… relaxation? Well, you may not agree with me when you first begin, but once your body gets used to exercise, you will learn to enjoy it. It will eventually become something you can depend on to raise your spirits and calm your worries. Let me explain. Exercise reduces cortisol, the body’s stress hormone. This hormone is meant to prepare humans to run from threats. It prepares the body to fight, sending blood to the limbs, away from the internal organs, and elevates heart rate. However, in most cases, we are not stressed because we need to run away from a tiger, we are experiencing mental stress. This is why exercise is important, it tricks the body into thinking it got away from the tiger. After we exercise, the body senses that the work is done, and acknowledges that it does not need to secrete cortisol and adrenaline anymore. Be aware, however, that exercise does cause cortisol levels to temporarily elevate, so don’t overtrain, as this can cause more harm than good. Anyway, along with reducing stress, exercise helps to stimulate the production of endorphins. If you’ve ever heard of the “runner’s high” you’ll know what I mean. Endorphins provide individuals with optimism and calmness during and after workouts. This, in combination with the decreased cortisol helps individuals feel happier.
There are so many ways to add physical activity into your day. You can play sports, walk, work out, run, hike, ski, rock climb- you name it! All of these provide a variety of mental and physical benefits. Next time you are working on a large assignment, studying for an exam, or just feeling a little down, try going for a walk around the block, playing a sport, or completing a workout. You will be rewarded with some BDNF, and endorphins! Even just taking a five minute break to get up and move around can help. If you want to improve your grades, get moving!
Works Cited
“Benefits of Physical Activity.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 22 Jan. 2021, www.cdc.gov/physicalactivity/basics/pa-health/index.htm.
“Exercise and the Brain: How Fitness Impacts Learning.” Hey Teach!, 16 Jan. 2018, www.wgu.edu/heyteach/article/exercise-and-brain-how-fitness-impacts-learning1801.html.
Godman, Heidi. “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills.” Harvard Health Blog, 26 June 2020, www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110.
Iyer, Shweta. “New Study Finds That Children Who Exercise Get Better Grades In School.” Medical Daily, 19 June 2014, www.medicaldaily.com/new-study-finds-children-who-exercise-get-better-grades-school-288920.
Publishing, Harvard Health. “Exercising to Relax.” Harvard Health, www.health.harvard.edu/staying-healthy/exercising-to-relax.
Rossouw, Jurie. “Neuroplasticity - Why You Should Care About Your BDNF.” Driven, Hello Driven, 1 July 2018, home.hellodriven.com/neuroplasticity-bdnf-resilience.html#:~:text=A%20central%20function%20of%20BDNF%20is%20to%20help,learning%20by%20affecting%20the%20various%20forms%20of%20neuroplasticity.
“Synaptic Connection.” Synaptic Connection - an Overview | ScienceDirect Topics, www.sciencedirect.com/topics/engineering/synaptic-connection.
Edited by Khushi Kumari.
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Brooke is a grade 11 student in Ontario. She achieved the highest overall average in her grade three years in a row, as well as the highest mark in grade 10 academic mathematics. She enjoys working out, playing volleyball, hiking, and getting involved with her school and community.
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