Along with flexibility and strength training exercise, aerobic exercise is vital for health and fitness. Aerobic exercise strengthens the lungs and heart while improving circulation throughout the body. In addition to its physical benefits, aerobic activity can also enhance brain function, resulting in improved cognition and emotional health. Understanding the effects of aerobic exercise on the brain allows you to create a workout plan that fits your needs.
Types
Aerobic exercise includes any activity that requires continuous movement. Walking, jogging and running are the most basic types of aerobics and play a central role in sports like basketball, soccer and track and field. Dance, swimming and cycling are other examples of aerobic exercise. Healthy adults need 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week for optimal fitness.
Emotional Health
Regular exercise is crucial for maintaining emotional health and may even help with symptoms of anxiety and depression. According to MayoClinic.com, exercise eases depression by releasing feel-good neurotransmitters and endorphins that help regulate mood. Regular exercise can also relieve depression by increasing self-confidence and social interaction while allowing you to cope with problems in a constructive way. While any type of exercise can help alleviate depression, Mayo Clinic suggests aerobic activities like gardening, cycling to work and taking leisurely strolls around the neighborhood.
Cognitive Function
Exercise has a positive impact on cognition in both humans and animals. According to a study by Charles Hillman and colleagues in the January 2008 edition of "Nature Reviews Neuroscience," aerobic exercise boosts academic performance in overweight and obese children while improving overall health. Whereas strength training primarily affects muscular blood flow, aerobic exercise is thought to stimulate brain cell growth by carrying growth factors directly to the brain.
Anti-Aging Effects
Aerobic exercise can have dramatic effects on brain health in aging populations. A study by Stanley Colcombe and colleages in the 2006 edition of the "Journal of Gerentology" states that aerobic fitness training causes significant increases in both gray and white matter in older adults. This growth translates to improvements in memory, increased ability to switch between tasks and other benefits. Because brain size begins to decline in the third decade of life, regular aerobic exercise could potentially benefit a large proportion of the population by helping counteract this effect.
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