We have always known that playing sports is good for the heart and also the muscles, but neuroscience is showing us that running shoes are, literally, the best tool to sculpt our brain. This is how I put it on the table the neuroscientist José Luis Trejowhich pointed out that physical exercise acts as a true “gasoline” for neurogenesis in the hippocampus adult to make us more ‘smart’ and also tend less towards depression.
Neuron factory. Until a few decades ago, it was believed that you were born with a certain number of neurons and that, from there, they could only be lost. But today we know that this is completely false, since the generation of new neurons has already been demonstrated, and it occurs mainly in a region of the brain that is key to learning, memory and emotions, such as the hippocampus.
The exercise. Here the different studies were focused on how this generation of neurons can be enhanced, and moderate aerobic exercise is the main switch to turn on the neuronal factory.
How it works. The specific exercise and also extended over time, it raises the BDNF segregationwhich is the brain-derived neurotrophic factor, and also the VEGFwhich is vascular endothelial growth factor. Two proteins that act as ‘fertilizer’ in the brain to promote neuronal plasticity and the formation of new blood vessels to nourish all these new cells that appear in the brain.
There are results. Studies done in humans themselves measured cerebral blood volume using functional magnetic resonance imaging, and here they could see that there is a real increase in the volume of the hippocampus and there are also improvements in spatial memory and cognition, which is essential from certain ages onwards.
And it is no wonder, because there are studies that suggest that constant exercise increases total hippocampal volume, being a first-level strategy against cognitive declineand therefore acts as a shield against Alzheimer’s.
Antidepressant. In addition to being a shield against Alzheimer’s, it can also reduce the symptoms of anxiety and depression, overcoming the effects of antidepressants in some patients. However, we must have common sense with the ‘dose’ of exercise we do.
And a perpetual sedentary lifestyle is toxic, since sitting atrophies all brain capacities, but excess is destructive because extreme intensity training without rest generates a peak of stress in the body that completely cancels out the neurogenic benefits. That is, doing a lot of exercise at maximum capacity can block the creation of new neurons.
It is hereditary. But if making new neurons is not enough to join the gym, science suggests that it can be transmitted to children thanks to epigenetics. In 2019, a study published in PNAS demonstrated that paternal exercise increases neurogenesis and mitochondrial activity in offspring, even if the latter are sedentary. But in 2024 went furtherseeing that these neuroplastic effects can be inherited up to two generations later.
The dose. In summary, neuroscience suggests that doing 45-60 minutes a day of moderate aerobic activity can bring us great benefits over spending uninterrupted hours in the chair. Without a doubt, memory, mood and hippocampal volume will be truly grateful.
Images | Chander R Bhautik Patel
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