Useful Info
Boost Your Brain Power with Exercise
As an athlete, I like to ask myself, “If exercise can strengthen the brain, then what’s my excuse?” I’m trying to be funny, but the study below is no joke. It shows that exercise not only strengthens muscles, like biceps and abdominals, but can actually “strengthen” the brain.
Well, at least it can in mice.
Starting with the premise that exercise increases mitochondria in muscle tissue, researchers at the University of South Carolina recently found that mice had a significant increase in the amount of mitochondria in their brains after 2 months of exercise.
Mitochondrion (singular for Mitochondria) is like the power plant of a cell, with an increase translating into more energy. This study demonstrated a link between exercise and what is referred to as “mitochondrial biogenesis” – the production of new mitochondria. It is suspected that increased mitochondria in the brain may contribute to greater mental clarity and focus.
The lead researcher, Professor Mark Davis, explained how these findings may have numerous applications, including using exercise programs in the treatment and/or prevention of diseases linked to mitochondria dysfunction, including neurological disorders like dementia. It may also contribute to enhanced athletic performance, by not only building physical endurance, but by reducing mental fatigue as well.
The study published in the Journal of Applied Physiology found that 20-30 minutes of moderate daily exercise was sufficient for increasing mitochondria. So, next time you’re debating about whether to go take that run or go to the movies, use this as friendly reminder that exercise is not only good for your body, but also good for the mind.
To learn more about this exciting research, you can read New York Times Columnist Gretchen Reynolds’ excellent post on this research, entitled “How Exercise Can Strengthen the Brain.”
Signing off for now…I’m heading to the gym! 
Thank you very much. This was a great help.
Great point. Exercise feels great after but sometimes that’s so hard to remember before.
Gretchen Reynolds, from the new york times wrote a book about exercise – The First 20 Minutes.
Here is a Fresh Air interview of her where she talked about some of the key recent research findings on exercise.
http://www.npr.org/2012/05/09/152336802/stand-up-walk-around-even-just-for-20-minutes
Squats are good and will help us keep being able to be independent. Stretching not what it is cracked up to be. And how important it is to stand up and walk around if you have work that keeps you sitting still much of the day. Check it out and let me know what you think.
There is also some new research how 30 minutes of vigorous exercise changes DNA – I’ll look for that research coverage.
Hello Sneakers, Thank you for your thoughtful comments. I just listened to the Gretchen Reynolds Fresh Air interview — fascinating new research related to exercise which you summarized. I’d like to elaborate with some specific details from the interview that readers may find interesting:
1.) The problems with being sedentary: sitting for extended periods leads to fat accumulation in muscles and organs, like the heart. Health benefits occur if you stand up for 2 minutes every 20 minutes throughout day.
2.) Stretching: use “dynamic stretching” before exercise (e.g., practice tennis swing before hitting balls). Regular stretching, ironically, tells the brain to tighten the muscles.
3.) Walking: “the single best exercise that exists” according to Ms. Reynolds. A study showed that 30 min walk, 4-5x/week, increased lifespan by 20%; in contrast, doing much more than 30 min running doesn’t increase this percentage that much).
4.) Fitness vs. Health: intense, aerobic exercise like running helps improve fitness, but not necessarily general health.
5.) Squats: this activity burns calories, build muscle, and support independence through lifespan (if you can squat, you can get out of chair and stand). The author does 20 squats a few times/week. You may want to consult a personal trainer about the correct form for squatting to avoid hurting knees (if done correctly, squats are actually good for knees b/c they strengthen surrounding muscles).
6.) Aging: much of “aging,” rather than being inevitable, is related to inactivity…so keep moving!
Lastly, as with any research findings, there typically is no one-size-fits-all approach, so always listen to what your body is telling you. For example, I did the old-fashioned, regular stretching both before and after exercise for many years without harmful effects (at least, as far as I can tell
. I highly recommend that readers check out more of Gretchen Reynolds work, including her weekly NYTimes column.