1) Enhances Cognition
Exercise boosts BDNF, which increases neuronal survival, enhances learning, and protects against cognitive decline.
One study found that three 60 minute sessions of moderate physical activity per week increased memory. This was possibly due to increased blood flow to certain parts of the brain (hippocampus).
Even in old people, aerobic exercise can increase cognition, brain size, and power.
Studies have shown that without a regular exercise regime the brain deteriorates and loses cognitive power much faster.
In fact, one study found that elderly people who engage in aerobic exercise had bigger brains. Non-aerobic yoga or toning exercises did not produce the same effect.
In obese children, physical activity improved executive function and mathematics test scores.
By supporting nerve growth, metabolism, and vascular function, exercise promotes brain plasticity.
Moderate physical activity increases neurotrophins, proteins that support brain plasticity (ability to change). As such, exercise is probably even more important for the young (<25), developing brain.
Recent studies have shown that the beneficial effects of exercise on the brain can be increased by the consumption of natural products like omega-3 fatty acids or plant polyphenols.
2) Supports Heart Health
Many studies have shown that regular physical activity is associated with a reduced risk of cardiovascular disease.
One long-term study looked at the effects of regular exercise on men and women over the age of 73. It found that total exercise, exercise intensity, and leisure time intensity were all associated with a lower risk of heart attack.
For women, the beneficial effects of exercise on the heart requires just 1 hour of walking per week.
Energy expenditure of 1600-2200 calories per week via exercise is needed for mild heart disease.
Low-intensity exercise (<45% of max intensity) improves the health of people with heart disease.
A recent study confirmed that regular walking is the best form of physical activity for heart health.
Exercise improves heart health by reducing “bad” cholesterol (LDL) and increasing “good” cholesterol (HDL).