How regular exercise reflects positive effects on your brain

Depending on the type of sport being practiced, the frequency, intensity and personality of the athlete, we find some effects on people. For this reason, it is always advisable that when someone plans to perform a physical activity, of whatever type, consult with a professional who can advise you on the type of most appropriate exercise according to its characteristics and objectives.

In addition, exercise is sometimes done without maintaining the frequency and intensity. This can result in injury or excessive fatigue.  Finally that may ultimately lead to taking away of activity. Studies have shown up to now that we obtain benefits whenever we carry out a physical activity on a regular basis. That is, practicing it about three times a week and with a minimum duration of thirty minutes. It has also been observed that when we stop practicing this activity the benefits, or at least some, disappear, so it is important to regulate exercise as a habit in our daily routine.

Here are the benefits of regular exercise:

Reduced symptoms of depression and anxiety

The reduction of anxiety has been detected both with the practice of anaerobic and aerobic exercise, although it is true that the effect is greater with aerobic exercise practiced during 20-60 minutes with a frequency of between 3 and 5 days per week. This effect is caused by the release of B-endorphins, which act directly on the brain producing a feeling of well-being and relaxation.

Improving self-esteem

Daily exercising increases self-esteem, helps to have a more positive self-image and improves quality of life. Doing physical exercise, curiously, causes us to tire less. We also tonify the muscles, lose fat and, consequently, we are in better shape, which will directly affect a better evaluation of ourselves.

Analgesia or increased pain threshold

This effect is also caused by the release of B-endorphins, which inhibit nerve fibers that transmit pain, so this hormone has been called happiness hormone or “natural analgesic.”

Release of dopamine, serotonin and noradrenaline

These molecules are involved in regulating emotions, so practicing physical exercise regularly can help to prevent and relieve symptoms of anxiety and depression. Regular needful exercise is an element that is used in psychotherapy.

Improving school performance

As with adults, cognitive processes in children who engage in regular sports are better than those of more sedentary children. The cognitive skills that have been favored are working memory, attention and inhibitory control. Improved child synchronization is positively related to improved academic performance, especially in math and reading. These benefits are related to increased blood flow in the brain, better assimilation of nutrients and increased activation.

Lower neural degeneration

It has been found that some cognitive abilities in older people were better in those who practiced some type of activity than in those who did not. This means that exercise helps prevent neurodegenerative diseases such as alzheimer’s.

Improvement of cognitive and sensory function of the brain

This happens because exercise improves the secretion of brain neurotrophic factor, neurotrophin related to nerve growth factor that is located in areas such as hippocampus and cortex. Brain neurotrophic factor improves the survival of neurons and one of the areas benefited is the frontal lobe, responsible for complex cognitive processes or executive functions, such as attention, working memory or behavioral control.

Favoring socialization

The practice of some exercise, especially team sports, running, facilitates the understanding and assimilation of rules such as acceptance of the rules, respect for the other, responsibility and fellowship. In addition, it contributes to the decrease of aggressiveness, teamwork, group cohesion, concern for others and empathy. At the individual level, it favors self-discipline, self-knowledge, perseverance and tolerance to frustration.

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