By: Camila Almeida, CHAMP staff *
You’ve heard the advice: Exercise improves muscle tone and reduces the risk of heart disease, among other things. What you might not know is that exercise also makes you smarter. Here’s my take on how I used the extra time during the COVID-19 quarantine to implement an exercise routine, the benefits I noticed on my cognitive performance, and what science says about the exercise-brain connection.
The problem
I know that exercise is good for me, and I’ve tried to keep a consistent workout routine. The issue I ran into was I could never combine free time and physical activity. When I had one, I lacked the other.
My daily routine starts at 5 a.m., so I can be at work by 6 a.m. Waking up before that to work out is way too early for me. After work, I was busy with family demands, and by the time the kids were in bed, I was too tired. But I kept trying different times—right after work or late at night—and different approaches—working out at home or going to the gym. I just could never do it consistently.
The challenge
When the quarantine started, I suddenly had a lot of extra time. For instance, not commuting saved me 2 hours a day. This meant I had more freedom to organize my daily schedule. I no longer had the excuse of not being able to combine free time and physical activity, which had previously prevented me from consistently including exercise in my routine. So, I challenged myself to make use of the extra time I had and just do it.
I picked a workout that matched my beginner fitness level and the ideal time slot: first thing in the morning at 5 a.m. I kept my wake-up time the same and used the minutes saved from not needing to commute to get physical exercise done. With a plan in place, I committed to exercise 30 minutes a day for at least 5 days a week.
The process
I started by prepping everything I needed the night before. I cleared toys out of the area I planned to use for my workout, set the exercise props, and laid out clothing. The next morning, I woke up motivated and got my first workout done without hesitation. The success of my first attempt certainly assured me I could repeat everything again.
It’s hard to create a new habit, and no one questions that. I skipped my morning exercise more times I can count during the past 6 months. Honestly, on certain weeks I didn’t exercise at all, but I remained committed to implementing this lifestyle change. And I never felt like I failed to achieve my goal even when I didn’t work out for 3 weeks in a row.
Habits are learned behaviors and, in my opinion, the best way to develop a new one is to focus on the reward it brings. On the days I felt lazy, I’d focus on the short-term benefits I’d already experienced and the long-term ones I knew would come.
The results
What kept me going when laziness tried to take over? On the very first day I worked out, an instant overall feeling of well-being rewarded me for my effort. I think it was a combination of feeling good about checking things off my to-do list and the direct impact of exercise on my body. I had so much energy to face my day that it was easy to find the motivation to repeat the exercise routine the next morning.
An unexpected benefit of my fitness routine was the noticeable improvement in my cognitive performance. I remember I was working on a manuscript revision when I noticed a difference in my mental performance. I had to write a couple of paragraphs summarizing and comparing previously published studies to my own. I was impressed I could remember information from the referenced studies without having to constantly go back and check the original text. Overall, I could focus on my work for longer periods of time and felt less distracted.
Exercise & brain health
The idea that exercise improves brain function is strongly supported by scientific evidence. As a neuroscientist, I could explore the many different mechanisms by which exercise positively affects our brains, but I chose just one: brain-derived neurotrophic factor (BDNF).
BDNF is a protein present all over your brain. It promotes neuronal growth and survival, and the formation of connections between neurons, known as synapses. BDNF also supports cognitive processes such as learning and memory, which require the formation of new synapses.
Some studies show that exercise increases BDNF production in the brain, which results in more synapses and better cognitive performance. Saying that exercise makes you smarter isn’t an overstatement. It happens—and science proves it.
Looking for motivation?
If you’re trying to find another good reason to add exercise into your daily routine, you just found one. Go get a fitter body and smarter brain. You got this!
About the Author
Camila Almeida is a Staff Scientist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USU). She has a PhD in neuroscience and is particularly interested in understanding the brain mechanisms responsible for cognitive and mental performance.
Camila Almeida is a Staff Scientist for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USU). She has a PhD in neuroscience and is particularly interested in understanding the brain mechanisms responsible for cognitive and mental performance.
* The opinions and assertions expressed herein are those of the author and do not necessarily reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
