Physical Activity

“Life is like riding a bicycle.  To keep your balance, you must keep moving.”  ~ Albert Einstein

The connection between brain and body is more than nutrition. Physical activity also improves your cognitive function, which helps you learn, solve problems, and maintain your emotional equilibrium.

There are several benefits of physical activity, including:

• feeling better
• performing better
• sleeping better

In addition, physically active people generally live longer and are less likely to suffer from serious health conditions, such as type 2 diabetes, obesity, and certain types of cancer (CDC, 2021). Physical exercise is one of the best gifts we can give our brains because it strengthens our brain’s ability to resist degeneration as we age, which in turn can enhance our quality of life.  Studies have shown that exercise boosts your brain’s performance throughout the day and may be particularly useful when you are actively trying to learn (Lugavere, 2020).  A regular exercise program will help you improve your cognition, especially if you are inactive (Vidoni, 2015). One twenty or thirty-minute exercise session can give you an advantage in learning by activating regions of the brain that are associated with memory and executive function (Li et al., 2014). In addition to improving memory function, physical activity has also been linked to improvements in anxiety and depression symptoms (Schuch et al., 2016).

Note:  You should always consult with your doctor or medical professional before starting an exercise program.

Types of Physical Activity

There are different types of physical activity that incur major health, memory, and learning benefits.  The following is a summary of what Lugavere (2020) recommends in his book, The Genius Life, where he explains how the brain and body benefit from 1.) non-exercise physical activity; 2.) aerobic exercise; and 3.) resistance training; and 4.) recovery.

Non-Exercise Physical Activity

Non-exercise physical activity is the movement you do as you go about your daily life, such as:

• walking to class
• playing with your pet or children
• doing yard-work
• house-cleaning and chores
• cooking
• recreational dancing
• climbing stairs

When you sit for a long period of time, your blood actually drains from your brain, and this can affect your ability to think (Carter et al., 2018).  However, even a two-minute walk after every thirty minutes of seated time can boost blood circulation.  When compared to sitting all day, these types of non-exercise physical activity have huge health benefits.  The total energy expenditure for these activities can constitute nearly half of the total energy expenditure for an active individual (Lewis, 2016).

Aerobic Exercise

Aerobic exercise lowers blood pressure, burns body fat, lowers blood sugar levels, reduces inflammation, boosts mood, and raises “good” HDL cholesterol.  You won’t find an ideal aerobic exercise program for everyone, but remember that what’s most important is that you enjoy it.  As a college student, there are several ways to enjoy aerobic exercise.

Aim to get at least 30 minutes of exercise per session and 150 minutes of moderate activity per week.

Give your aerobic exercise routine a boost by implementing the following:

• Walk briskly to class
• Take a stretch break
• Take the stairs
• Ride a bike
• Park intentionally far away
• Play a sports game with friends
• Take an exercise class for credit
• Enlist a friend as an accountability partner
• Schedule your workouts like they’re classes
• Take a dance class (e.g., modern, ballet, jazz, salsa, bachata, zouk, kizomba, zumba)

Resistance Training

Developing muscle should be the main focus of your exercise regimen. Resistance training increases bone strength, reduces inflammation, and supports your metabolism.  The benefits of resistance training have been correlated with better cognitive function.  Essentially the stronger you are the healthier your brain is. You don’t even need to join a gym to get the benefits of resistance training. You can do body-weight exercises like push-ups, sit-ups, and pull-ups, plus squats to get similar results. Get in a full-body workout at least three times a week.  Start slowly and be mindful of your form. If you’re new to resistance training or have an injury, take a course or gym class with a qualified instructor who can teach you proper form (Lugavere, 2020).

The following links are for videos that demonstrate full-body strength exercises that require only body weight.

• 20-minute Full Body No Equipment Strength Workout
• 20-minute Bodyweight Strength Workout
• 25-minute Full Body Strength Workout

Restoration

• It’s just as important to rest as it is to exercise.
• Taking a break is good for the active body and mind.
• Sleep lets your nervous system recover from your workout.

The hormones that govern your metabolism, tissue repair, energy expenditure, hunger, and development are all controlled by sleep. Specifically, the growth hormone is increased while you sleep, which strengthens your connective tissues and helps maintain lean muscle, both of which are essential to prevent injury and enable you to adapt to your new exercise routine. Your brain function is also enhanced by growth hormone.

Restoration isn’t just about sleep, it’s about relaxing too.  Muscles grow when you rest, joints and ligaments get stronger, and your nervous system adjusts (Lugavere, 2020).

Take care of yourself. Sleep well and take time to relax.

Sleep

The importance of good sleep quality cannot be overstated.

Sleep rejuvenates the brain, enabling it to learn and make memories. Sleep also keeps the brain sharp by flushing out toxic debris (Lugavere, 2020). However, the benefits of sleep are not fully utilized when we don’t sleep long or well enough, including muscle repair and memory consolidation.

Impact of Poor Sleep

Poor sleep has a negative impact on every system in the body including your mood, judgment, memory, and metabolism (APA, 2017).  In a study conducted by the Endocrine Society, it was found that one night of sleep deprivation of 8.5 hours to 4 hours was all that it took to cause metabolic obesity in healthy human participants (Donga, 2010). This could be compared to how your body would respond if you gained 20 or 30 pounds suddenly overnight. A chronic lack of sleep can contribute to many health problems, ranging from obesity and high blood pressure to safety risks when driving (APA, 2013). Additionally, sleep has been directly correlated with mental health. Nearly every psychiatric condition has been linked to sleep disturbances, and some research suggests they may prolong depressive symptoms, including suicidal thoughts.

Sleep can be improved by changing these habits (CDC, 2016)

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smartphones from the bedroom
• Avoid large meals (don’t eat one hour before bed)
• Don’t consume caffeine after 4PM
• Avoid alcohol before bedtime. Alcohol reduces time in REM sleep time, which is the most deeply restorative phase of sleep
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night
• Expose yourself to direct sunlight within twenty minutes of waking.  Light anchors your circadian rhythm, which controls your sleep-wake cycles naturally (Lugavere, 2020)