Exercise

. As the brain developed from our caved-based environment, physical exercise is important. It has been estimated that we walked over 20 km per day in this environment.

. People who exercise perform better in cognitive ability like long-term memory, reasoning, attention, problem-solving tasks, etc.

. Exercise makes bones and muscles stronger, and improves your strength and balance; plus it

- improves cardiovascular fitness

- reduces the risk of heart-related disease and diabetes

- It regulates your appetite

- changes your blood lipid profile

- reduces the risk of many cancers and buffers against the impact of stress

(source; FijiSun, 2017)

. With exercise there is increased blood across the body tissues including the dentate gyrus (which is part of the hippocampus that is involved in memory formation and human recognition.

. The building of more blood vessels which increase food distribution (glucose, oxygen, etc) and removal of waste is enabled by exercise.

. Aerobic exercise is best. The level of fitness is not as important as the steady increase of oxygen supply to the brain

. Exercise regulates 3 neurotransmitters that are significant for mental health: serotonin, dopamine and norepinephrine.

. Exercise stimulates the most powerful growth factor of the brain called Brain Derived Neutotrophic Factor (BDNF) that aids the development of healthy tissue, including new cells for the brain (neurogenesis)

(source: Sylia Duckworth, 2017)