Physical exercise is, in the light of biology and neuroscience, the “magic pill” that literally releases the body’s highest potential. We are all looking for a solution that solves our problems, and I want to tell you that this solution does exist and it is called physical exercise.
In the 1960s, science believed that the brain was completely immutable; That is, we were born with a brain that did not have the capacity to change. This was until a pioneering woman named Marian Diamond arrived to transform science with her findings on brain plasticity and enrichment. Diamond discovered that the human brain changes with experiences.
Research has shown that when exposed to enriching stimuli, such as those observed in studies with laboratory mice, the brain grows. The cerebral cortex, known as gray matter, increases by 6%. There are more neurons, connections and dendrites, the latter responsible for transmitting information. These anatomical changes are associated with greater learning capacity, and this effect is also replicated in humans.
In 1999, researcher Genres Bamprack compared two groups of laboratory mice: one sedentary and the other physically active. The results were amazing. The active mice presented three important transformations:
Increased electrical activity in the brain.
Neurogenesis: Creation of new neurons, especially in the hippocampus, the area responsible for memory.
Improved maze solving: Active mice solved water and dark mazes more quickly and remembered the exit more effectively than sedentary mice.
This research was crucial as it offered a new perspective on the impact of physical exercise on biology.
How the Body Reacts to Exercise
When we exercise, all the chemical activity in the body is activated. We experience a “bath” of endorphins, hormones that provide pleasure, relieve pain, improve mood and reduce anxiety. Dopamine, norepinephrine, serotonin and melatonin are also released:
In addition, galanin, which acts as an antidepressant, GABA, an anticonvulsant, and neuropeptide Y, which inhibits fear, generating greater courage, are released. The heart, being the muscle with the greatest resonance in the body, accelerates and increases the heart rate. Blood pumped to the brain increases cerebral blood flow, bathing the brain with more blood and oxygen and sending new signals.
The liver also activates and sends substances to the brain, while contracting muscles send signals to the brain. These processes activate Brain Derived Neurotrophic Factor (BDNF), which promotes neurogenesis, synaptogenesis (increased neuronal connection) and angiogenesis (increase in brain volume).
The Impact of Exercise on Genetics and Transgenerationality
Exercise increases our ability to process information, attention and memory, resulting in a greater learning capacity. To acquire new skills, such as playing an instrument or learning a language, exercise is an effective tool. Additionally, exercise creates a “cognitive reserve” for old age, decreasing the risk of degenerative diseases and improving memory.
Exercise improves our genes and can affect future generations. When we exercise, we activate BDNF, which induces changes in genes related to cognitive function, grows dendrites, and reprograms genes in the hippocampus, not only in the person exercising but also in their future offspring. Pregnant women who exercise significantly impact embryo development, providing their children with greater resilience and ability to adapt.
It is crucial to understand that exercising is not simply about being an active person. Being physically active means being on the move during the day, but this does not necessarily imply an exercise routine. Exercising requires discipline, sequence and repetition. It includes cardiovascular and muscle strengthening activity, essential to activate key substances for brain growth.
Science has shown that being inactive more than 8 hours a day increases the risk of mortality and contributes to obesity and cardiovascular disease. Obesity is also linked to anxiety disorders, stress, depression and sleep problems.
Modernity and our new ways of relating to the environment affect our circadian rhythm, and lack of sleep is harmful to our health. I want to invite you to reflect on how you are taking care of yourself. When we are not healthy, we want to be healthy. Therefore, in an act of self-love, seek to integrate exercise into your life. Our body is a perfectly functioning machine, and if we take care of it, our biology will take care of us. It’s never too late to start taking care of your health. If you breathe, you’re on time.
