You may have heard that exercising is beneficial, but do you know why it’s so good for not only your body, but your brain? It’s estimated that our brain contains about 100 billion brain cells, also known as neurons. These neurons have the ability to send messages to each other–we’re talking about 100 trillion lines of communication involved in mood regulation, motivation, learning, memory, and emotional well-being.
So, the next time you lace up your sneakers, roll out your yoga mat, or grab those weights, think about how you’re supporting the health of your body and brain.
Reward System
As part of survival, our brain has a reward system to reward you when you do things or have certain behaviors that allow you to survive, like eating, drinking, reproducing, and exercising. These reward centers play a role in having greater effects on mental health, pleasure, and motivation, alongside others.
Let’s break down a few areas of the reward center in the brain by talking about the common chemical messengers associated with this system, also known as neurotransmitters.
DOPAMINE
Think of dopamine as the primary driver of the reward circuit. When you engage in exercise and activate the brain’s reward circuit, the brain releases large amounts of dopamine. As a neurotransmitter, dopamine is involved in movement, memory, pleasure, motivation, attention, and mood, to name a few. A 2024 study examining the correlation between depression and exercise concluded that exercise increases dopamine levels in the brain and fosters positive emotions, which in turn reduces symptoms of depression.
SEROTONIN
Serotonin is a neurotransmitter that plays a role in mood regulation, sleep, and emotional balance. Serotonin also increases during exercise and has an effect on metabolism.
Antidepressants act on serotonin levels in the brain by increasing its availability. Interestingly, exercise has been associated with the same brain activity as someone who receives medication for depression.
ENDORPHINS
Have you ever heard of a “runner’s high?” Those are endorphins. They’re neurotransmitters that act as the body’s natural pain-relieving chemicals, which may contribute to feelings of well-being during and after exercise.
Brain-Derived Neurotrophic Factor (BDNF)
The name may sound intimidating, but think of BDNF as fertilizer for your brain. It’s a protein that aids in preserving nerve cells and encouraging the growth, survival, and communication of neurons. They help maintain brain plasticity, or neuroplasticity, which is important as we age to support healthy brain function.
BDNF is involved in many things: mood, sleep patterns, eating habits, and appetite. To state simply, BDNF does not get the spotlight it deserves when it comes to not only the brain, but overall health.
An activity that increases BDNF? Exercise. Being active increases circulation and blood flow to the brain to support all mental functions, from memory to problem-solving. Our brains demand a lot of oxygen, so supplying the brain with adequate blood circulation ensures that neurons are getting essential resources while removing waste.
Exercise Helps Regulate Your Stress Response
Staying active boosts your resilience to stress! Engaging in regular exercise helps train your body and brain to respond more effectively to stress, rather than simply eliminating cortisol, a.k.a. the main “stress hormone.” When outward stressful moments occur, you’re able to combat them more effectively and recover faster.
Finding the Right Movement
There are so many ways to move and stay active! It’s key to finding movement you enjoy and to stay consistent with activity levels. Try a group class, go for a walk with a friend, pick up a sport as a hobby, be present with a yoga flow, grab a heavy set of weights… whatever works for you! To read more about different styles of workouts and their benefits, read my previous blogs, “Are Low-Impact Workouts Better for Overall Health?” and “High-Intensity Interval Training (HIIT).”