How can you get your brain working at full speed with exercise?

We know that regular exercise is good for your health. But did you know that it also makes your brain fitter in the long term? Especially if you exercise not only moderately but also intensively, you can significantly increase your cognitive performance. Scientists have discovered that certain messenger substances are released in your muscles that have a positive effect on your brain and can even protect against neurodegenerative diseases.

Why is intense exercise so good for your brain?

Recent studies show that physical activity plays a central role in the release of so-called myokines. These muscle proteins, including brain-derived neurotrophic factor (BDNF) and irisin, promote neuroplasticity and improve cognitive functions such as memory and learning ability.

Researchers have found that particularly intense exercise increases the production of these neuroprotectors. While gentle exercise also has positive effects, it is the frequent muscle contractions, increased metabolism and increased oxygen demand of intense workouts that particularly benefit your brain.

What type of exercise gets your brain going?

A recent study compared different forms of exercise:

• Light exercise (e.g. stretching and balance exercises)

• Medium intensity (e.g. fast walking)

• High intensity (e.g. sprints or high-intensity interval training)

After six months, it was found that only the high-intensity training group showed measurable changes in the hippocampus - the area of the brain responsible for learning and memory. Impressively, these positive effects even lasted five years after the training!

How can you integrate high-intensity exercise into your everyday life?

Don't worry, you don't have to become a professional athlete. Incorporating targeted high-intensity units just two or three times a week can make a big difference. This could be, for example:

• Interval runs or short sprints while jogging

• HIIT workouts with jumping exercises or burpees

• Intensive cycling with changes of pace

• Strength exercises in rapid succession

It is important that you exercise at between 75 and 85 percent of your maximum capacity.

Conclusion: exercise is brain food

Any form of exercise is better than none, but if you really want to get your brain working at full speed, it's worth incorporating intensive workouts into your daily routine. Scientific evidence shows that your brain will thank you for it - with better memory, faster thinking and long-term protection against cognitive decline.

Sources:

• Clark, B. C., et al. (2023). "Effects of High-Intensity Exercise on Brain-Derived Neurotrophic Factor and Cognitive Function."

• Liu-Ambrose, T., et al. (2021). "Exercise and the Aging Brain: Impact on Hippocampal Structure and Function."

• Pedersen, B. K. (2019). "Muscles and Their Myokines: Emerging Evidence for a Neuroprotective Role."

• van Praag, H. (2020). "Neurogenesis and Brain Plasticity: The Role of Exercise."