Written by Sophie Hose, DC, MS, DACNB, CCSP
Imagine a bustling city with roads and bridges connecting neighborhoods, each teeming with energy and purpose. Now imagine that city is your brain—a vibrant network of pathways constantly under construction, capable of growth and transformation. But how do we pave these neural roads and fortify our mental metropolis? The answer lies in physical activity.
Physical activity does more than strengthen your body; it changes the structure and function of your brain. From enhancing memory to boosting mood and resilience, movement is the cornerstone of optimal brain health. Let’s explore how, through the lens of chiropractic neurology, physical activity supports a thriving brain.
Understanding Neuroplasticity: The Brain’s Growth Potential
Your brain is an adaptive powerhouse. Its ability to change and reorganize itself—a concept known as neuroplasticity—is fundamental to learning, memory, and recovery from injury. Physical activity serves as a key driver of neuroplasticity, promoting both the creation of new neurons (neurogenesis) and the strengthening of synaptic connections.
Consider the hippocampus, a region critical for memory and learning. Research shows that exercise increases the volume of the hippocampus and enhances its function. Aerobic activities like walking, running, and cycling stimulate the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron survival and growth.
BDNF is often referred to as “fertilizer for the brain,” as it nurtures neural pathways and makes it easier for the brain to adapt to new information and recover from stress. This protein plays an especially crucial role during periods of cognitive development and repair, making exercise an essential part of lifelong brain health.
Supporting Evidence
A 2018 study in Nature Reviews Neuroscience found that aerobic exercise enhances BDNF levels, leading to improved memory and cognitive function (Gómez-Pinilla & Hillman, 2018). Another study published in Frontiers in Psychology confirmed that even short bouts of physical activity positively impact hippocampal function (Mandolesi et al., 2018).
Moreover, these structural changes in the brain are not limited to the hippocampus. Physical activity promotes increased connectivity in the prefrontal cortex, the region responsible for executive functions like planning, decision-making, and emotional regulation. This interplay between regions strengthens the brain’s overall adaptability.
The Brain–Body Connection: Enhancing Neural Pathways
From a chiropractic neurology perspective, physical activity is not merely about muscle movement; it’s about engaging the brain through sensory input and motor output. Every step you take sends sensory feedback to your brain, refining motor skills and building stronger neural pathways. This integration of sensory and motor signals reinforces the connection between body and brain, creating a feedback loop of continuous improvement.
This connection is especially evident in balance and coordination exercises. Activities such as yoga, tai chi, or even simple single-leg stances challenge your brain’s ability to integrate sensory information, improving proprioception (your sense of body position) and coordination. Over time, these activities enhance cerebellar function, the part of your brain responsible for fine motor control and balance.
The Role of the Vestibular System
Physical activity also stimulates the vestibular system, located in the inner ear, which is essential for maintaining balance and spatial orientation. Exercises that involve head movements, like dance or martial arts, activate this system, providing critical input to the brain’s coordination centers. This stimulation not only improves physical balance but also enhances cognitive balance, helping with tasks that require multitasking and focus.
A 2021 review in Neurobiology of Aging highlighted that physical activity improves white matter integrity, which facilitates communication between brain regions (Stillman et al., 2021). Improved white matter integrity translates to better motor coordination and cognitive processing. Additionally, studies have shown that activities engaging multiple sensory systems—like those involving hand/eye coordination—can accelerate neuroplastic changes and improve overall brain function.
Emotional Resilience and Mental Health: Movement as Medicine
Mental health challenges such as anxiety and depression are often rooted in dysregulated brain function. Physical activity acts as a natural antidepressant by regulating neurotransmitters like serotonin and dopamine. It also reduces levels of cortisol, a stress hormone that, when elevated, can harm brain function over time.
The prefrontal cortex, which governs decision-making and emotional regulation, benefits significantly from exercise. Activities like running or swimming increase blood flow to this region, enhancing its capacity to manage stress and improve mood stability. Over time, these adaptations make the brain more resilient to stress and better equipped to handle emotional challenges.
Physical Activity and the Stress Response
Exercise helps recalibrate the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for managing stress. When the HPA axis is overactive, it can lead to chronic stress and its associated cognitive and emotional impairments. Regular physical activity brings this system back into balance, reducing the harmful effects of prolonged stress on the brain.
A groundbreaking 2019 study in JAMA Psychiatry showed that regular physical activity reduces the risk of depression by up to 26% (Schuch et al., 2019). Another study in Translational Psychiatry emphasized how exercise promotes neurogenesis in areas of the brain impacted by stress (Miller et al., 2018).
Further research has also highlighted the role of group-based physical activities, such as team sports or fitness classes, in promoting mental health. These activities combine the neurological benefits of exercise with the positive effects of social interaction, creating a comprehensive approach to emotional well-being.
Cognitive Performance: A Boost for All Ages
Physical activity is not just for athletes or the young. It is a vital tool for maintaining cognitive health across all ages. For children, it enhances focus and learning; for older adults, it slows cognitive decline and reduces the risk of neurodegenerative diseases like Alzheimer’s.
Incorporating aerobic and resistance training into your routine yields the best results. Aerobic exercise improves cardiovascular health and oxygen delivery to the brain, while resistance training stimulates the release of hormones that support neuroplasticity. Together, these forms of exercise create a powerful synergy for brain health.
The Role of Exercise in Aging
As we age, the brain naturally undergoes structural and functional changes, including shrinkage of certain regions and reduced connectivity between networks. Physical activity counteracts these effects by increasing brain volume and preserving the integrity of neural connections. This is particularly important for preventing conditions like mild cognitive impairment (MCI), which often precedes Alzheimer’s disease.
A 2020 meta-analysis in Psychological Bulletin confirmed that exercise interventions significantly enhance executive function, particularly in older adults (Stillman et al., 2020). These benefits extend to improvements in working memory, problem-solving, and attention span. Furthermore, studies have shown that exercise-induced changes in brain structure correlate with measurable improvements in cognitive performance, providing direct evidence of its transformative impact.
Practical Steps to Get Moving
You do not need to run marathons to reap these benefits. The key is consistency and variety. Here are some tips to get started:
- Start Small: Begin with 10-minute walks and gradually increase intensity. Consistency matters more than duration in the early stages.
- Mix It Up: Combine aerobic activities with strength training and balance exercises. Variety keeps your routine engaging and targets different aspects of brain health.
- Mindful Movement: Incorporate yoga or tai chi for a dual focus on brain and body. These practices also reduce stress and improve emotional resilience.
- Stay Consistent: Aim for at least 150 minutes of moderate-intensity activity weekly. Break it into manageable chunks if needed.
- Track Progress: Use apps or journals to monitor your improvements in mood, focus, and physical endurance.
- Make It Social: Join a fitness class or exercise with friends to add a layer of social support.
Closing the Loop: Why Movement Matters
Physical activity is a powerful, accessible tool for optimizing brain health. From boosting neuroplasticity to enhancing emotional resilience, every step, stretch, and lift contributes to a stronger, more adaptable brain. As you move your body, you transform your mind, laying the foundation for a healthier, more fulfilling life.
So, what’s your next move? Whether it is a brisk walk, a yoga session, or a dance class, remember that every bit of movement helps build the brain you want to live with. Start today, and your future self will thank you.
If you or someone you love could be benefitting from physical activity or you have any questions on how you might want to modify activities to be able to do them safely, contact the team at Georgia Chiropractic Neurology Center today. We look forward to hearing from you.
Peer-Reviewed Sources:
- Gómez-Pinilla, F., & Hillman, C. (2018). The influence of exercise on cognitive abilities. Nature Reviews Neuroscience, 19(9), 572-587.
- Mandolesi, L., Polverino, A., Montuori, S., et al. (2018). Effects of physical exercise on cognitive functioning and well-being: Biological and psychological benefits. Frontiers in Psychology, 9, 509.
- Stillman, C. M., Cohen, J., Lehman, M. E., & Erickson, K. I. (2020). Mediators of physical activity on neurocognitive function: A review at multiple levels of analysis. Psychological Bulletin, 146(9), 811-827.
- Schuch, F. B., Vancampfort, D., Firth, J., et al. (2019). Physical activity and incident depression: A meta-analysis of prospective cohort studies. JAMA Psychiatry, 76(7), 756-765.