Neuroplasticity of Brain Networks Through Exercise: A Narrative Review About Effect of Types, Intensities, and Durations - PMC

I Get Younger Every Year - Literally!

You might think I'm crazy, but as a former professor and award-winning potter, I've found that exercise has been my secret to staying young at heart...and brain. At 85 years young, I've got the energy of someone half my age (well, maybe not exactly, but you get the idea!). And it's all thanks to the magic of neuroplasticity - the ability of our brains to adapt and change throughout life.

Growing up, I was always a kid who loved to move. My parents would take me to the park every day after school, where we'd play tag, climb trees, and just plain have fun. They never forced me to stay on a swing or slide for too long - they knew that if I didn't feel like it, I wouldn't learn anything new (and besides, who needs to be stuck in one place when you can be exploring the world?!). My mom would say, "Just keep moving!" and I'd take off, chasing after butterflies or making mud pies. Those carefree days on the playground taught me that movement is not just about physical exercise - it's about exploration, creativity, and connection.

Now, let's talk science! Recent research has been pouring in about the impact of exercise on our brains. A new narrative review published online (yes, I'm a professor nerd who loves reading research papers!) reveals some fascinating findings. It seems that exercise can change our brain networks in remarkable ways - making us more adaptable, resilient, and even improving our memory.

Exercise: The Key to Unlocking Brain Plasticity

Physical activity has been shown to increase neuroplasticity by:

* Boosting the production of brain-derived neurotrophic factors (BDNF) - essentially a superhero for neurons!

* Enhancing the growth of new neurons in areas like the hippocampus, which is crucial for memory

* Improving the communication between different brain regions

The researchers even mention that exercise can have a lasting impact on our brains, even after we stop moving. That's right - just like how I still feel like a kid when I'm playing with clay or dancing in my living room (yes, I dance...badly, but enthusiastically!).

The Types of Exercise Matter Too!

Now, you might be thinking: "Stephen, this all sounds great, but what kind of exercise should I do?" Well, it turns out that the type and intensity of exercise can have different effects on our brains. For example:

* Aerobic exercise (like jogging or cycling) has been shown to increase the volume of the hippocampus, while also boosting BDNF

* Resistance training (think weightlifting or bodyweight exercises) improves muscle strength and endurance - and has even been linked to increased grey matter in areas related to cognitive function

* High-intensity interval training (HIIT) can be just as effective as longer periods of exercise for improving cardiovascular health and reducing inflammation

Of course, this isn't a one-size-fits-all approach. The most important thing is to find activities that you enjoy - whether it's swimming laps, playing tennis, or simply taking a walk around the block with your favorite furry friend.

Challenge Both Sides of Your Brain - Every Single Day!

Now that we've got the science out of the way (just kidding, I know you were on the edge of your seat), let's talk about what this means for us. We don't need to become Olympic athletes or start taking expensive supplements to reap these benefits. In fact, just doing something we enjoy can be enough to spark positive changes in our brains.

Here are some practical steps you can take TODAY:

* Schedule a playdate with a friend - whether it's dancing, playing a sport, or simply exploring nature

* Try something new - sign up for that cooking class, join a book club, or learn a language online

* Take a walk without your phone (yes, it's possible!) and pay attention to the sights, sounds, and smells around you

The Playground Doesn't Care How Old You Are!

As I look back on my life, I realize that the playground has been with me every step of the way - whether I'm working in the studio, teaching a class, or simply enjoying time with loved ones. Exercise isn't just about physical health; it's about mental flexibility, creativity, and connection.

So, go ahead and join me on the playground! Let's get moving (literally), challenge our brains, and discover new joys every day. And remember: Never leave the playground.

**Stay curious, stay active, and see you next time on neverleavetheplayground.com!