How does exercise impact mental health?

Exercise impacts mental health in several ways:

1. Neurogenesis: While physical exercise has been shown to promote the production of new neurons in the brain of research animals, it's not clear that this occurs to a significant extent in humans. However, exercise still supports brain health through increased blood flow and improved health of existing neurons 1.

2. Hormonal Release: Resistance training, alongside endurance training, stimulates the release of hormones from bones, like osteocalcin, that can positively impact brain function 1.

3. Acute Cognitive Benefits: A single session of aerobic exercise can lead to an immediate mood boost, improved prefrontal cortex function, and better reaction times. These effects have been observed to last up to two hours post-exercise 2.

4. Chronic Cognitive Benefits: Regular physical activity can help with stress management, focus, and overall brain health, including the prevention of degenerative diseases like dementia and Alzheimer's 3.

   Exercise and Brain Health

   Andrew Huberman

   Andrew discusses the benefits of exercise for brain health, including increased blood flow and the release of hormones that support existing neurons. While exercise may not necessarily increase the number of neurons, it has been shown to have numerous positive effects on brain function and overall health.

   

   Huberman Lab

   Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28

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5. Mood and Brain Function: Exercise releases neurochemicals, such as dopamine, serotonin, and noradrenaline, which contribute to improved mood and brain function. Furthermore, exercise-induced release of brain-derived neurotrophic factor (Bdnf) promotes the growth of new neurons in the hippocampus, which is key to memory formation 4.

6. Body and Mind Connection: Physical health cannot be separated from mental and spiritual health. A holistic approach is necessary for optimal mental health, with exercise playing a key role in this connected system 5.

Overall, exercise has a multifaceted impact on mental health, contributing to both immediate improvements in mood and cognitive function, as well as long-term brain health benefits.

Best practices for lifting weights emphasize a few critical aspects:

1. Range of Motion: It's beneficial to train with a full or large range of motion, as this can enhance both strength development and hypertrophy (muscle growth). Exercising with a full range of motion is associated with better productivity and lower injury rates in your training sessions 1.

2. Spine Positioning: Maintaining a neutral spine, especially in the lumbar region, is vital. For exercises like deadlifts, a full range of motion should not come at the expense of a compromised back position. It's important to maintain good positions throughout exercises to avoid injury 1.

3. Exercise Selection: Choose exercises where you can maintain good positioning of the neck, back, and other joints. Feeling stable and confident in the exercise is crucial; using a machine for beginners can provide a feeling of safety and stability until proper technique is developed 1.

4. Balance Movements: Generally, you should balance between movement areas, such as upper body press (pushing away), upper body pull (pulling toward), lower body presses (like squats pushing away from the ground), and pulls 1.

5. Movement Practice: Consider incorporating a movement practice that is less linear and explores three-dimensional space and interaction with gravity. This could mean performing exercises in varied stances or through a fuller range of motion 2.

Keeping these best practices in mind can lead to safer and more effective workouts, contributing to improved strength, conditioning, and overall physical health.

Maintaining a neutral spine during deadlifts involves several key techniques:

1. Avoiding Spine Flexion or Extension: Keep the spine, especially in the lumbar region, in a neutral position, which means avoiding excessive curvature inwards (extension) or outwards (flexion).

2. Choosing Appropriate Exercises: Select exercises that allow you to complete a full range of motion without compromising your back position. If performing a particular exercise compromises your spine's neutrality, it is better to avoid it or modify the exercise.

3. Feeling Comfortable and Strong: Engage in exercises where you feel confident, stable, and able to express strength. For example, a beginner might feel more assured doing a machine bench press rather than a free weight snatch.

4. Balanced Movement: Balance exercises between pushing and pulling movements, both horizontally and vertically.

Maintaining a neutral spine is an important aspect of avoiding injury and promoting effective strength training during deadlifts and other exercises 1.