Regular exercise makes you age slower and more neuroplastic

Simple scientific connotation of the process of aging

Artistic depiction of brain plasticity

Aging has been the debate since a while now, above all, the various factors responsible for it. The irrefutable delineation as a result of research studies and experimentation, aging is interpreted as a physiologic process which appears in the form of progressive waning in organ function. Organ functional decline occurs at cellular and molecular level. Biochemical molecules responsible for cellular processes become blunt, rigid and less active to perform the labor assigned to them, hindering cells to work normally like they used to. Important to note is all of these phenomena do not occur methodical or together. For instance a cell might lose a particular function but other cellular pathways will be working routinely. Aging occurs in each and every cell of every organ resulting in accumulative decline of bodily functions. Interestingly this complex physiologic process is observed outwardly as well appearing as the scheme of a hidden artist changing the shape of life.

Oxidative stress is considered one of the central minds behind aging for readily explanation of how waning phenomena take place. Free radicals (ions) produced inside the cell blemish biochemical molecules and proteins. If endogenous anti-oxidant counterbalance system is nonexistent or not working by the book, the free radical induced oxidative stress on cellular molecules theoretically result in aging and related diseases. Injured mitochondria also produce reactive oxygen species (ROS) augmenting the damage to cellular molecules and function.

Physical fitness: Mechanism to slow the speed of aging

One enormous benefit gained from the oxidative stress theory is that delay in aging can be achieved by increasing anti-oxidant defenses concurrently delaying age related diseases. Thanks to accelerated medical research, we have evidence now that exercise improves anti-oxidant defenses by elevating anti-oxidant enzyme production as a result of which aging process also slows down. Even so, one cannot ignore a similar role of diet and nutrition as well.

Physical activity such as exercise has been observed to reduce obesity, cardiovascular diseases, diabetes, stroke and other diseases that come under the pennant of metabolic syndrome. Current evidence also shows exercise has substantial impact on brain function and mental health. Regular exercise has been found to enhance anti-oxidant systems in the neural tissue thus slowing down brain aging and delaying onset of age related brain disorders. One of the many age related brain disorders is cognitive decline which is slowed or to some extent hindered by regular exercise. The doldrums of mind commonly called mood disorders also benefit from exercise and thus present as improved mental health.

Rewire your brain by performing regular exercise

Brain matter once believed a fixed tissue with almost nonexistent ability to repair or regenerate, is considered as the most dynamic organ now. Contrary to previous myths, Neuroplasticity and Neurogenesis are the hallmarks of complex processes which enable the neural tissue to repair, modify and resist damage. Experts wonder to contrivance ways that will allow and enhance neuroplasticity and neurogenesis to increase the capacity of neural tissue to repair, adapt and resist tiredness and injury.

In simple words neuroplasticity can be described as the process of increasing inter-neuronal connections and resisting decrease in the same. In other words, a wired brain should have the ability to rewire, rewrite new neural scripts and uphold the old ones. Cognitive function and healthiness of neural tissue is roughly the output of processes inside the neurons and inter-neuronal connections. Degree of complexity of the same should cause variation in the level of cognitive function. One central process of neuroplasticity is synaptic plasticity indicative of the number, structure and functional facets of synapses. Regular exercise and fitness activity are thought to enhance both synthesis and release of circulatory factors which in turn enhance neuroplasticity and complexity of synapses. In animal studies runner rats were observed with  intensified synapses as compared to sedentary rats.

Similar to neuroplasticity, neurogenesis also has an imperative role in preserving brain function and improving cognition. Animal studies demonstrated enhanced neurogenesis in hippocampus amongst running rats. While decline in the same ability was found to be associated with aging and appearance of mood disorders such as depression.

Research studies are suggestive of the improved blood flow towards the brain simultaneously carrying neurotransmitters and other circulatory factors stimulated by exercise. Functional capacity of the brain maxed out after regular sessions of exercise. Participants involved in regular exercise had improved cognition, mood, focus and memory preservation. The close link between mental health and physical activity has been observed in several epidemiological studies. The idea cannot be overlooked due the overall positive impact not only on mental health but the entire organ systems.

Our ancestors never ordered food online but were out to hunt

Humans, to a great extent, are efficient endurance runners. Evolutionary scientists are of the opinion that high endurance capacity might be the evolutionary benefit humans inherited from ancestors who lived an al fresco life. Unlike other mammals, increased anaerobic metabolism enabled humans to run for extended period of time and distance. Admittedly, in evolutionary history we observe healthy and long ages of humans. Another explanation is human bodies have evolved to be dynamic to keep its functionality in normal state. Sedentary life style is considered an abnormal state of the human body impacting almost every organ which brings us back to the oxidative stress theory.

In light of the previous discussion, exercise and regular physical activity are extremely important for humans to keep overall functionality in the normal state. This is the easily available natural way of delaying aging and improving mental health. Regular exercise should be accepted as the need of the body, not mere a leisure activity for achieving happy hormones (endorphin) boost. We have to change this behavior towards exercise and have a handle on what the needs of our physiology are.

About the Author: Farid Khan, MBBS, is a researcher of clinical neuroscience and human behavior from Pakistan. He is fascinated by the intricacy of human brain which can be both pliable and uncertain at the same time. He tweets as @drfaridkhan1.

DISCLAIMER: Copyright belongs to the author. This blog, in a comprehensible scientific presentation, is aimed at creating awareness among masses to understand the relation of aging, mental health and exercise.

References

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5. Ridding M, et al. Just 30 minutes of exercise has benefits for the brain. University of Adelaide. 2014. (for the image)