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Regular exercise is one of the most beneficial things you can do for your brain. It not only improves your mood, reduces stress, and improves cognitive function, but it can also help you grow new neurons, a process known as neurogenesis. Neurogenesis takes place in the hippocampus, a brain region responsible for memory and learning. Certain exercises and activities can stimulate this process, so let’s take a closer look at which exercises can help you grow new neurons.
Cardiovascular Workout
Cardiovascular exercise, such as running, swimming, or cycling, can aid in neurogenesis stimulation. These exercises increase blood flow to the brain, supplying more oxygen and nutrients to help new neurons grow. Regular aerobic exercise has been shown in studies to increase the size of the hippocampus and improve memory.
Strengthening Exercises
Strength training can also help to stimulate neurogenesis. Weight lifting, for example, can stimulate the growth of new neurons by increasing levels of a protein known as brain-derived neurotrophic factor (BDNF). BDNF is required for neuron growth and survival, and it has been linked to improved cognitive function and memory.
Mind-Body Techniques
Mind-body exercises, such as yoga and tai chi, can also aid in the development of new neurons. These exercises encourage relaxation and stress reduction, which can protect the brain from damage and promote neurogenesis. Certain yoga poses, such as downward-facing dog and headstand, have also been shown to increase blood flow to the brain and promote the growth of new neurons.
Interval Training at High Intensity (HIIT)
Short bursts of intense exercise are followed by periods of rest or low-intensity activity in high-intensity interval training (HIIT). This type of exercise has been shown to stimulate new neuron growth by increasing BDNF levels. HIIT has also been linked to improvements in cognitive function and memory.
Dancing
Dancing is another excellent neurogenesis-promoting exercise. Dancing entails intricate movements that necessitate coordination, balance, and memory. These movements can improve cognitive function by stimulating the growth of new neurons in the hippocampus. Dancing is also a fun and social activity that can reduce stress and improve mood.
Finally, regular exercise can aid in the growth of new neurons and the improvement of cognitive function. Cardiovascular exercise, strength training, mind-body exercises, high-intensity interval training, and dancing are all excellent neurogenesis-promoting activities. Incorporate these exercises into your routine to help your brain grow new neurons and stay healthy and strong.
Medical School at Harvard Harvard Medical School is a well-known and respected health information source. They have written an article about exercise and neurogenesis that includes information on the different types of exercise that can promote neurogenesis: https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
National Biotechnology Information Center (NCBI) The National Center for Biotechnology Information (NCBI) is part of the National Institutes of Health (NIH) and provides biomedical research information. They published a study on the effects of exercise on neurogenesis, which you can find here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/
Exercise-Mediated Neurogenesis in the Hippocampus via BDNF, according to the National Center for Biotechnology Information (NCBI).