A lot people exercise to get stronger, look good, perform better physically or perform a certain activity better. For those looking to enhance their executive functions, exercise forms one of the core pillars, alongside sleep, nutrition and emotional regulation. Though any kind of regulated physical activity is great for your brain, there are specific benefits to specific kinds of exercise.
Aerobic exercise:
Aerobic exercise, characterized by sustained, rhythmic movements that elevate heart rate and increase oxygen consumption, has profound effects on brain structure and function. It improves the ability of your brain to utilize oxygen. Aerobic exercise promotes neurogenesis in the hippocampus, enhances synaptic plasticity in the prefrontal cortex (PFC), and improves cerebrovascular health, leading to enhanced cognitive functioning.
Strength training:
Strength training, involving resistance exercises such as lifting weights or calisthenics, also influences brain structure and function. While traditionally associated with muscular adaptations, strength training has been shown to increase levels of brain-derived neurotrophic factor (BDNF), a protein that supports neuronal growth and synaptic plasticity. Moreover, strength training improves motor coordination and may enhance executive functions by reducing motor restlessness.
Balance training:
Balance training, focusing on improving stability and proprioception( the body’s ability to sense its own position, movement, and spatial orientation) through specific exercises targeting the vestibular system and proprioceptive pathways, plays a crucial role in enhancing sensorimotor integration and cognitive function. Balance training stimulates neural circuits involved in postural control, attentional focus, and spatial orientation, thereby improving executive functions such as attentional control and task switching.
“The cerebellum, a small brain structure located at the back of the brain, traditionally known for motor coordination and balance, also plays a significant role in executive functioning. Recent neuroscientific research has highlighted the cerebellum’s involvement in higher-order cognitive processes, including attentional control, working memory, and decision-making. Studies utilizing neuroimaging techniques such as functional magnetic resonance imaging (fMRI) have demonstrated increased activation of the cerebellum during tasks requiring executive functions, suggesting its integral role in cognitive processing. Moreover, cerebellar lesions or dysfunction have been associated with deficits in executive functions, underscoring the importance of this brain region in cognitive control and goal-directed behaviour.”
Mind-body practices:
Mind-body practices, including yoga, tai chi, and qigong, combine physical movements with mindfulness-based techniques( like our precious three exercises), offering holistic benefits for brain health and cognitive function. These practices engage the body and mind in integrated movements, promoting relaxation, stress reduction, and emotional regulation. Neuroimaging studies have shown that mind-body practices modulate brain activity in regions associated with executive functions, such as the PFC and anterior cingulate cortex (ACC), leading to improvements in attention, working memory, and cognitive control.
I’d suggest that one starts anywhere here, from the evidence it seems like holistic mind-body practices that train your aerobic system, strength, balance and awareness will most likely yield the best results. But, as always, stay curious, experiment and see what works for you.
A bit more neuroscience
EEG rhythms are brain wave patterns recorded by electroencephalography (EEG), which measures electrical activity in the brain. Among these rhythms, the Sensorimotor Rhythm (SMR), typically in the 12-15 Hz range, is associated with the sensorimotor cortex, aiding in voluntary movement control. SMR involves thalamocortical loops that regulate sensory and motor information and is linked to motor relaxation, attention, and cognitive control. Increased SMR activity correlates with reduced motor activity and enhanced focus, facilitated by neurotransmitters like GABA. Clinically, enhancing SMR through neurofeedback can reduce seizures in epilepsy, improve attention in ADHD, and promote better sleep.
Regular physical activity enhances SMR by improving overall brain function and increasing neuroplasticity. Exercise promotes better blood flow and oxygenation to the brain, which supports healthy brain function and helps in the regulation of thalamocortical loops involved in generating SMR. Physical activity can lead to increased production of neurotransmitters like GABA, which facilitate motor relaxation and reduce neural excitability, thereby enhancing SMR.
Balance
While physical exercise is fantastic for enhancing overall brain function, it’s equally important to prioritize recovery and sleep. Think of sleep and rest as the times when your brain gets to repair and strengthen the neural connections formed during your workouts. During sleep, your brain consolidates memories, supports synaptic plasticity, and clears out metabolic waste, all of which are essential for keeping your mind sharp and healthy. Overtraining without enough rest can elevate stress hormones like cortisol, which can hinder neuroplasticity and disrupt brain function. So, embrace a balanced approach: pair your exercise routine with plenty of rest and good sleep to fully enjoy the cognitive and physical benefits. Hey, don’t forget the nutrition !