When you exercise, your heart pumps more oxygen-rich blood around your body - including to your brain. This extra oxygen helps improve brain function, making it easier to focus, think, and even solve tricky puzzles. According to Health Direct Australia, exercise also triggers the release of ‘happy chemicals’ called endorphins, which help reduce stress and improve your mood. Think of it as nature’s way of giving your brain a little pep talk!
In fact, regular exercise has been shown to increase the size of the hippocampus, a part of your brain that’s crucial for memory and learning. So yes, your brain can tone up too!
Say ‘see you later stress!’
We’ve all had those days when our minds are buzzing with worry or stress, and it feels impossible to switch off. Enter exercise! It’s one of the best natural ways to reduce stress levels.
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Exercise triggers the release of endorphins – the brain’s ‘feel-good’ chemicals. These endorphins help to reduce feelings of anxiety, depression, and stress. In fact, just 30 minutes of moderate exercise most days can be as effective as some medications for treating mild to moderate depression.
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Exercise reduces the amount of cortisol (the stress hormone) circulating in your system. So, when you’re feeling overwhelmed, a brisk walk, swim, or bike ride could be just what your brain needs to chill out.
Exercise and sleep: The dream team
Good sleep gives your brain the chance to repair and refresh, allowing you to think more clearly, improve concentration, and even boost your creativity.
During deep sleep, your brain processes and stores memories, helping you to retain what you’ve learned. So, whether you’re trying to ace an exam or remember that new recipe, getting a good night’s sleep – and exercising regularly – can make all the difference.
Bye-bye brain fog
Exercise increases the flow of oxygen-rich blood to your brain. Aerobic exercises like walking, swimming, or dancing can improve your ability to focus, learn new information, and multi-task like a pro.This improved circulation stimulates the production of new brain cells in the hippocampus, a part of the brain responsible for learning and memory, so if you’re having one of those ‘foggy brain’ days, even a brisk walk could bring back some mental clarity.
Long term benefits
It’s not just about the here and now - exercise has long-term benefits for your brain as well.-
According to the Australian Alzheimer’s Research Foundation, regular physical activity can help to delay cognitive decline and reduce the risk of developing dementia.
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Exercise improves blood flow, reduces inflammation, and supports healthy brain cells. So, if you want to keep your brain feeling young and sprightly, getting moving is key!
Social benefits
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The perks of exercise don’t stop at your muscles and memory. Exercising with others - whether it’s a group fitness class or a stroll with a mate - can improve your social well-being, too.
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Being sociable while exercising gives you a double whammy of benefits: you get your body moving, and your brain enjoys the mental stimulation of connecting with others.
Something for everyone
The great thing about exercise is that you don’t have to be an athlete to reap the brain benefits. The key is finding what works for you – whether it’s a gentle stroll, a swim, or a high-energy dance class. The Australian Health Department recommends adults aim for at least 30 minutes of moderate exercise most days. But if you can’t manage that, even 10-minute bursts of activity can make a difference.
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If you’re after something low impact, consider yoga or pilates. Both have been shown to improve focus and reduce stress, making them fantastic options for brain health. For those looking for something more vigorous, a run, bike ride, or strength training session can deliver a brain boost along with the physical gains.
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Aim for at least 150 minutes of moderate exercise a week - think brisk walking, cycling, or even gardening. Start small and build up, and remember: the more fun you have, the more likely you’ll stick with it!
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Any form of exercise can lift your spirits - whether it’s a relaxing yoga session, a walk around the park, or even dancing in your living room to your favourite tunes. Movement is movement, and your brain will thank you for it! How to sneak more movement into your busy day
Tips to get you moving
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Mix it up: Variety keeps things interesting for both your body and brain. Try different forms of exercise, like hiking, cycling, swimming, or even gardening.
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Set a routine: Your brain loves routine! Set aside a specific time each day to get active, and soon, it’ll become second nature.
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Buddy up: Exercising with a friend is a great way to stay motivated - and it adds a social element, which is another bonus for brain health.
- Start small: There's no need to go all out. Start with a 10-minute walk, then gradually build up to longer sessions.
Your brain and body - BFFs!
At the end of the day, your brain and body work best as a team. So, while you’re out there getting your steps in or perfecting your planking, remember that you’re not just keeping your body fit - you’re giving your brain some serious love too.
