We all know that exercise is an integral part of being healthy, right?
However, what you may not realise, is that exercise is good for the mind as well.
How exercise affects the brain
Numerous studies have proven the benefits of physical exercise on brain function. For example:
• exercising for just 20 minutes, facilitates information processing and memory functions
• cardiovascular exercise can create new brain cells (known as neurogenesis) and improve overall brain performance.
• exercising regularly into old age may better protect against brain shrinkage (and more ‘senior moments’), than mental or social activities
• exercise increases levels of brain-derived proteins (known as BDNF) which are believed to help with decision making, higher thinking and learning. (Physiology Behaviour)
• regular exercise increases memory and the ability to learn new things
• people who exercise on a regular basis are more productive than those who do not engage in regular activity
• creativity levels are boosted for up to two hours, following an aerobic workout. while walking can boost creativity by up to 60 per cent
• regular aerobic exercise changes the brain to improve memory and thinking skills (British 2)
Why is exercise so beneficial?
According to Harvard University, exercise is beneficial because it helps reduce insulin resistance and inflammation. It also stimulates the release of growth factors, which protect the health of existing brain cells and assist in the growth of new blood vessels and cells in the brain.
Harvard says that exercise’s ability to improve mood, sleep, stress and anxiety, also has a direct impact upon cognitive function, as problems in these areas have a negative effect on brain function.
Brain HQ adds that different exercises may have different impacts upon the brain. For example, ballroom dancing has a higher impact upon cognitive functioning that some other exercises, because it combines physical and mental demands.
What does it all mean?
Exercise seems to benefit both the body and the mind.
Breaking up your day with some exercise can make it easier for you to concentrate on tasks and be more productive throughout your day. It can also help you problem solve and relieve stress and tension. Being active each day will also mean you are less likely to suffer from a mid-afternoon slump, which often leads to unhealthy food choices.
Tips to exercise while at work
Many people cite lack of time as an excuse not to exercise. However, there are always ways to include activity in your working day. For example:
• commit to a regular exercise class (either before or after work, or even at lunchtime)
• go for a walk at lunchtime — you may even wish to start up a walking group
• use the stairs where possible
• if you commute, get off a stop early and walk the remaining distance (where practical)
• cycle or walk to work
• take regular breaks from your workstation, even if it is just to use the bathroom
• incorporate more movement into your day (e.g. physically get up to talk to a colleague instead of emailing them)
• stretch regularly
• walk about the office while you are on the phone
• walk to the coffee shop for your morning coffee
• offer to run errands.
How can employers encourage exercise in the workplace?
If you are an employer, remember those who exercise regularly are more productive, energetic, creative, think better and learn quicker. They are less likely to be stressed or anxious and are likely to take fewer sick days.
So in the interests of work output, and a happier and healthier workplace, why not:
• encourage workers to get up from their desks and move around
• ensure workers take a lunchbreak and go for a stroll
• set up ‘walking meetings’ rather than ‘coffee meetings’
• offer financial incentives (e.g. salary packaging) for exercise classes or gym memberships
• sign up company teams to various events such as fun-runs, charity walks or triathlons
• organise a company discount for local facilities such as golf-courses, tennis clubs or gyms
• take advantage or outdoor activities for team-building days
• incorporate physical activities as part of corporate conferences
• allow greater flexibility in the workplace for employees wishing to exercise before or after work
• install ‘active desks’ for staff.
While it may take more effort and creativity to increase your exercise levels, the benefits are well worth it. As well as improving your capacity for creativity and sharp thinking, you are also likely to improve your job performance and your career prospects.
References:
Science Direct, Effects of acute bouts of exercise on cognition, Phillip D. Tomoporowski, published 4 December 2002; http://www.sciencedirect.com/science/article/pii/S0001691802001348
Neuroscience, Aerobic exercise is the critical variable in an enriched environment that increases hippocampa neurogenesis and water maze learning in male C57BL/6J mice, ML Mustroph, S Chen, SC Desai, EB Cay, EK De Young, JS Rhodes, 6 September, 2012, 219: pp62-71 http://www.ncbi.nlm.nih.gov/pubmed/22698691
Neurology, Neuroptrotective lifestyles and the aging brain: Activity, atrophy and white matter integrity, Alan J. Gow, Mark E. Bastin, Susana Muñoz Maniega, Maria C. Valdés Hernández, Zoe Morris, Catherine Murray, Natalie A. Royle, John M. Starr, Ian J. Deary, and Joanna M. Wardlaw, 23 October, 2012, vol 79. No. 17, pp 1802-08, http://www.neurology.org/content/79/17/1802
Physiology and Behaviour, Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males, EW Griffin, S Mullally, C Foley, SA WArmington, SM O’Mara, AM Kelly, 24 October 2011; 104 (5) pp934-41
Proceedings of the National Academy of Sciences, Exercise training increases size of hippocampus and improves memory, KI Erickson, MW Voss, RS Prakash, C Basak, A Szabo, L Chaddock, JS Kim, S Heo, H Alves, SM White, TR Wojcicki, E Mailey. VJ Vieira, SA Martin, BD Pence, JA Woods, E McAuley, AF Kramer. 15 February 2011; Vol 108 no. 7; pp-3017-22 http://www.ncbi.nlm.nih.gov/pubmed/21282661
Journal of Occupational and Environmental Medicine, Employee self-rated productivity and objective organizational production levels: effects of worksite health interventions involving reduced work hours and physical exercise, U von Thiele Schwartz, U Hasson, August 1011, Volume 52 no. 8 pp 838-44 http://www.ncbi.nlm.nih.gov/pubmed/21785369
British Journal of Sports Medicine, Exercise enhances creativity independently of mood, H Steinberg, EA Sykes, T Moss, S Lowery, N LeBoutillier, A Dewey. September 1997, Volume 31 no. 3 pp240-45, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332529/
Journal of Experimental Psychology: Give your ideas some legs: The positive effect of walking on creative thinking, Oppezzo, Marily, Scwartz, L Daniel, July 2014 Vol 40. No 4, pp1142-52, http://psycnet.apa.org/psycinfo/2014-14435-001/
British Journal of Sports Medicine, Aerobic exercise increases hippocampal volume in older women with probably mild cognitive impaiarment: a 6-month randomised controlled trial, L F en Brinke, N Bolandzadeh, LS Nagamatsu, CL Hsu, JC Davis, K Miran-Khan, T Liu-Ambrose, 7 April, 2014 (online) http://bjsm.bmj.com/content/early/2014/03/04/bjsports-2013-093184.abstract?sid=ecff0a48-d4fd-4a9d-b34a-156ca915a79e
Brain HQ, Physical Exercise for Brain Health, http://www.brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise
New York Times, Want to be More Creative? Take a Walk.; published 30 April 2014, http://well.blogs.nytimes.com/2014/04/30/want-to-be-more-creative-take-a-walk/?_r=0
Harvard Medical School, Regular exercise changes the brain to improve memory, thinking skills; published 9 April, 2014, http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
