Regular physical activity allows you to take care not only of the figure and general he alth, but also supports the daily work of the brain in people of all ages - children, adults and seniors. Movement improves, among others well-being and reduces the risk of mental and neurological diseases. Scientists have proved that the brain of physically active people has a greater ability to regenerate and ages more slowly.
The brain is one of the most complex organs that coordinates most of the processes in the human body. It is also one of the fastest growing tissues that needs constant stimulation to work properly.
Child's brain: physical activity supports the development of the youngest
At birth, a child's brain reaches the size of one third of that of an adult, he althy person. Until the age of three months, children's brain grows by 1 cm per day, and at the age of five it reaches the weight of an adult brain. Scientists at Simon Fraser University estimate that the aging process of the brain begins at the age of 24. Until then, he should reach his full potential, which depends on both mental and physical training
- From year to year, more and more studies show that one of the most significant factors supporting the development of the brain and its fitness is physical activity, at every stage of life. In our youth, the movement supports us in learning, in the later stages it helps to maintain mental fitness for as long as possible - says Dr. Sylwia Nowacka-Dobosz from the Józef Piłsudski Academy of Physical Education in Warsaw.
Scientists at Simon Fraser University estimate that the aging process of the brain begins at the age of 24.
Researchers from the University of Illinois have found that just 20 minutes of moderate-intensity walking has a significant impact on improving children's brain activity and their results in school tests of numeracy, writing and reading skills. The biggest difference among the respondents concerned reading attempts. Children who walked before taking the test scored an average of one grade higher on the test than students who did not move.
- Exercise increases blood flow in the body. Along with blood, nutrients and oxygen are delivered to various tissues of the body, including the brain, which stimulate its activity,supporting concentration and creativity - says Dr. Sylwia Nowacka Dobosz.
Adult brain: happiness and creativity are born in motion
- Since activity, especially sports, requires effort, the nervous system produces chemicals such as endorphins and serotonin (the so-called happiness hormones) to alleviate biological stress. Their task is, among others alleviating the feeling of pain and mental tension during and after the exercises. We perceive their effect on the body as an improvement in mood, a state of relaxation and even a sense of euphoria - adds the expert.
Movement de-stresses at work - it stimulates the production of happiness hormones and helps to lower the level of stress hormones: cortisol and adrenaline.
Employers pay more and more attention to the benefits of physical activity by supporting the good mood and creativity of their employees through sport. In 2022, in companies that provided their crews with non-wage benefits, 46.5% of employees received support in the field of sports and recreation in the form of sports passes and cards (based on the report "Additional benefits in the eyes of employees in 2022").
- Physical activity, undertaken consciously and systematically, allows us to enjoy good he alth, physical and intellectual fitness for longer, immunizes us against stress and increases our efficiency at work. According to the research, happy employees are 87% more creative - emphasizes Adam Radzki, Member of the Management Board of Benefit System, a company that is the creator of the popular MultiSport sports card.
Movement not only stimulates the production of happiness hormones, but also helps to lower the levels of cortisol and adrenaline produced in stressful situations. Systematic training supports the maintenance of these substances at a he althy level. Their increased values are observed, for example, in states of depression.
- In one of the studies, after less than two weeks of regular, daily walking, a significant reduction in depression symptoms was achieved in patients. For best results, aerobic exercise lasting around 30-45 minutes is best done every day or every other day. You can start with ordinary walks or Nordic walking. Treadmills or stationary bikes will be a good alternative. Nevertheless, any type of movement is a stimulus for the body. According to Blumenthal's research from 2007, physical exercise affects people with severe depression as effectively as drug therapy, says Dr. Nowacka-Dobosz.
Senior's brain: physical activity reduces the risk of depression and age-related diseases
Low levelphysical activity or immobility is associated with a higher risk of developing and a more difficult course of neurological diseases typical of older age, such as dementia or Alzheimer's.
- Years of research have shown that one of the causes of Alzheimer's disease is inadequate physical activity. People exercising at least several times a week are less likely to develop Alzheimer's disease than those who lead a sedentary, inactive lifestyle, notes Dr. Sylwia Nowacka-Dobosz. On the other hand, the research analysis by Pascoe and Parker from 2022 shows that physical activity and well-chosen physical exercise can be considered as a factor protecting against dementia at an early age.
Research has shown that the regeneration of old and the creation of new neurons can take place throughout life.
For many years it was thought that the production of new neurons was not possible after the end of the fetal period. The progress of science and subsequent research have shown, however, that the human brain has remarkable regenerative abilities. During physical activity, not only the concentration of important neurotransmitters such as dopamine, serotonin and noradrenaline increases. The BDNF (Brain-Derived Neurotrophic Factor) protein is also produced, which is responsible for the regeneration of old and the formation of new neurons. It is a key protein for the development and repair of the nervous system. Its cells are found in in the hippocampus, i.e. the structure of the brain responsible for emotions, the ability to learn and remember.
A thirteen-year Northern Manhattan Study conducted by a team of scientists from the University of Miami in Florida has shown that the brains of seniors who exercise regularly and with sufficient intensity are 10 years younger on average compared to their peers who are physically inactive or under-consuming. amount of traffic.