Exercising for Brain Health

Many of us might have experienced the positive effects that exercise can have on our brains, both in ourselves and our kids. We can see how going out for a walk changes our mood, or having your child get some movement in before school helps them focus better once they are in the classroom.

Physical movement is an important key in many functions of the body. We often think of exercise for weight loss, building muscle, longevity, lymph movement, and honestly, because we feel better when we move our bodies.

For kids, we think of getting their energy out, improving in sports,  and better sleep, among other things.

Have you Considered?

But have you considered what exercise, specifically high-intensity exercise, does for your brain?

Your brain needs activation, blood flow, and oxygen to function properly and to remain healthy.

Brain-Derived Neurotrophic Factor

BDNF (Brain-Derived Neurotrophic Factor) is a specific growth hormone that your brain releases. It is an important factor in Neuroplasticity and the healing of the brain.

The best way to increase BDNF is to have 3-7 minutes of High-Intensity movement. Exercise and BDNF are connected, but not all exercise is created equal. We need high intensity for a short time to change the brain chemistry. Other benefits that you can experience from this short high-intensity workout include, an increase in Nitric Oxide Response, Immune enhancement, and insulin receptor sensitivity.

Caution

Word of caution - the saying “ a little goes a long way”  applies here. While high-intensity training is important for all of these neuroendocrine-immune responses the caution is that high intensity at too long of a period will create more oxidative stress, and more free radicals, increasing inflammation, and can deplete an already depleted body.

How to implement it?

To change your brain chemistry you only need 3-7 mins of high-intensity movement per day.

What might that look like?

Jumping Rope as hard as you can.

Jumping Jacks, Push-ups, Burpees, or squats are easy options for most people and kids.

For Kids - WOD Dice can be a super fun thing to do. Set a timer and have them do 1-3 different movements as fast and hard as they can for 3-7 minutes.

Don’t forget to breathe

Follow up with making sure breathing is good belly breaths and not shallow breaths. This is the best time to check breathwork and flood the body with oxygen.

This can be a great place to add in hydrogen water. The blood is pumping, hormones are flowing, and adding hydrogen water is a great combination.

If you or your child’s brain is not operating functionally. If your brain is in trouble, you have to change the chemical environment. The best way to make a change is to start implementing high-intensity workouts.