While research connecting exercise with brain health has only taken off in the last few decades, we’re beginning to understand some of the mechanisms that make exercise a valuable weapon in the fight against cognitive decline, depression, and diseases like Alzheimer’s and Parkinson’s.

One of those mechanisms that’s been repeatedly identified as an important component of a healthy brain is brain-derived neurotrophic factor (BDNF). BDNF is a protein that promotes brain function and encourages the growth of new neurons. It’s basically like gas in the engine of the brain. And when you’re running on empty, the right kind of exercise can trigger the production of more fuel, or in this case, BDNF.

“By beginning to incorporate these concepts into your training now, you can prevent debilitating diseases like Alzheimer’s, prevent or lessen symptoms of depression, and keep your body and mind functioning at its best.”

Any exercise can increase BDNF levels in the brain, but some types are more effective than others. While more extensive research is needed, researchers have begun to develop some general recommendations for brain-healthy exercise based on the preliminary studies. Here are a few ways to boost BDNF that everyone can incorporate into their workout routine:

1. Find Something You Enjoy

One important observation made by researchers is the difference between forced and voluntary exercise. Voluntary exercise has been shown to elicit a bigger increase in BDNF and other growth factors. Not to mention you’ll be more likely to stick with an activity you enjoy, which means you’ll reap more of the brain-healthy benefits of longer-term exercise.

2. Incorporate Activities With a High Reward:Failure Ratio

In other words, do something a little risky. The stationary bike is fine, but it’s also safe. You’ll use more of your brain and generate more BDNF with an activity that requires some level of risk, like rock climbing or stand-up paddleboarding. Often, these types of activities also teach complex motor skills, another way of boosting BDNF.

3. Do Something Daily

Researchers have found that daily exercise is more effective than less frequent bouts of activity, especially in the beginning of a fitness program. So instead of waiting until Saturday to head out for a ten-mile run, try splitting those miles up throughout the week. Five two-mile runs may be more beneficial for your body and your brain.

4. Add Some Sprints to Your Routine

Studies have proven you can get more bang for your buck when it comes to BDNF and brain health by incorporating intervals into your training. While steady-state cardio is certainly better than no cardio, even adding a few two-minute sprints to your run can boost BDNF production and have a positive effect on overall brain function.

5. Practice Complex Motor Skills

Most studies on BDNF have involved lab rats, but much of the knowledge gained can be applied to the human population. In a study done by William Greenough at the University of Illinois, rats that practiced complex motor skills produced more BDNF than rats that only performed aerobic exercise on a wheel. While both groups of rats benefitted from the activity, the acrobatic rats fared better on tests of BDNF and growth factor levels than the strictly aerobic rats.

“Besides improving motor skills, these activities can provide variety and prevent boredom.”

What does this mean for us? Don’t give up your cardio, but remember to include some exercises in your routine that involve coordination, agility and reactionary elements. If these types of activities aren’t already a part of your regimen, consider taking a class in martial arts or gymnastics; learning a sport like tennis, spikeball, or rock climbing; or adding some agility and balance drills to your workouts. Besides improving motor skills, these activities can provide variety and prevent boredom.

6. Be Social

Social interaction can stimulate the brain and is often considered one of the best motivators in maintaining an active lifestyle. The sensory stimulation provided by other people forces neurons to adapt by making new connections, and studies are continuing to reveal the importance of connecting with others. For example, researchers at the Rush Alzheimer’s Disease Center found that people who feel lonely are twice as likely to develop Alzheimer’s. So join a team, hire a personal trainer, or train with a group of friends for an upcoming event, like a 5K or marathon.

7. Get Outside

While more studies are needed to confirm a link between the outdoors and BDNF levels, we do know the natural environment has an impact on physical activity and the brain. Sunshine and vitamin D may contribute to higher levels of BDNF, according to researchers in the Netherlands who observed a significant seasonal variation in levels. Exercising outdoors, specifically in quiet, green spaces, can effect blood flow in the brain and reduce stress, a major factor in brain function and general physical health. This also alleviates many of the symptoms of depression, which have been linked directly to BDNF. And no expert will argue that a little fresh air and sunshine is probably beneficial for everyone.

Exercise Is for Your Brain, Too

The next time you head to the gym for a workout or outside for a run, remember you’re not only working your quads and pecs. You may lose some of that muscle mass as you age, but you don’t have to lose cognitive function.

By beginning to incorporate these concepts into your training now, you can prevent debilitating diseases like Alzheimer’s, prevent or lessen symptoms of depression, and keep your body and mind functioning at its best. Plus, as exercise becomes a habit, your body will adapt by becoming more efficient at producing BDNF and the other growth factors important to brain health.

So grab a buddy, head outside, and get creative with your next workout. Your brain will thank you for it.

More Like This:

• Six Easy Ways to Enhance Your Brain Health
• 4 Easy Tips for a Happy, Healthy Brain
• Cheating Death: How to Thrive in a Sit-Down Work Environment

References:

1. Cotman, Carl W., Nicole C. Berchtold, and Lori-Ann Christie. “Exercise Builds Brain Health: Key Roles of Growth Factor Cascades and Inflammation.” Trends in Neurosciences 30, no. 9, 464-72.

2. Perlmutter, David. “How Sunshine Builds a Better Brain.” David Perlmutter MD. Accessed August 12, 2015.

3. Ratey, John J., and Eric Hagerman. Spark: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown, 2008.

4. Reynolds, Gretchen. “How Walking in Nature Changes the Brain.” The New York Times. July 22, 2015. Accessed August 12, 2015.

The post BDNF Basics: 7 Ways to Train Your Brain appeared first on Breaking Muscle.

Hang gliding has been a fun way to improve my shoulder strength.

1. It’s Good for Your Brain

Unfamiliar movement patterns have an extraordinary effect on brain health. They may even prevent memory loss and neurodegenerative diseases. Just as resistance exercises strengthen muscle fibers, learning new skills strengthens the connections between neurons and different areas of the brain.

With the increasing prevalence of brain disease among young and old alike, researchers are scrambling to piece together the puzzle of the human brain. Their findings suggest we may be able to delay the onset of disease or prevent it entirely by challenging our brains in the same way we challenge our bodies.

2. Prevent Burnout

One of the most common complaints I hear is that working out is boring or not enjoyable, but that doesn’t have to be the case. Injecting your fitness regimen with some fun and excitement is easier than you might think. The first step is to engage in a new sport, activity, or mode of training.

If you’ve been hitting the treadmill three days a week for the last few years, it’s no wonder you’re bored. Your body has adapted to the stress, so it no longer elicits visible results. Unless you try something different, burnout is right around the corner.

3. Improve Your Athleticism

I grew up taking Taekwondo lessons, but I’ve always had an interest in dance. At age 27, I finally signed up for my first ballet class, and I love it. Once a week, I slip on pink ballet shoes and instantly feel like a more graceful, lean, and coordinated athlete. After several weeks of classes, I’m starting to feel comfortable with the basic positions and barre exercises, and my legs feel more powerful as a result. You may never see me on stage, but I’m happy to have found a new activity that I enjoy and have plenty of room to improve in.

4. Work Neglected Muscles

Ballet strengthens my calves and teaches me how to use the smaller muscles in my legs and core. Stand-up paddle boarding empowers me to use my core muscles to stay balanced. Most recently, I learned I needed more shoulder strength to improve my ground handling of a hang glider. If you’ve recently reached an existing goal in your sport or fitness, or if you’re just not sure what areas you need to improve in, try something new. You may find you’re sore in some unexpected places the next day. That soreness is a clue to what you have been neglecting.

5. Appreciate High-Level Athletes

When the world was gearing up for the Winter Olympics in Sochi, I did two things I’d never done before: I went cross-country skiing and took a curling lesson. Not only did I have a great time learning new skills, but I gained a better appreciation for the athletes who compete in both sports. I’ve always enjoyed watching the Olympics, but suddenly it felt even more exciting and, at the same time, more relatable.

Fitness Should be Fun

As a fitness professional, I’ve found that trying new activities gives me a better understanding of how the body responds to movement, and it’s made me a more versatile athlete in the process. Fitness can and should be fun and exciting. If every workout takes place within your comfort zone, you’ll never reach your full potential.

More Like This:

• Six Easy Ways to Enhance Your Brain Health
• 4 Easy Tips for a Happy, Healthy Brain
• Seasons of the Athlete: Evolving With Change
• New on Breaking Muscle Today

Photos courtesy of Maggie Morehart.

The post Why You Should Try Something Entirely New This Year appeared first on Breaking Muscle.

Unfortunately, many gyms don’t offer a single piece of equipment for neck or head strengthening, and most workout programs neglect these muscles entirely. The good news? There are several simple exercises that require little or no equipment to challenge the overlooked muscles in your head.

Just a few of the muscles, glands, and nerves in the head and neck.

Getting Started

Start by performing 3 sets of 12-15 reps of each exercise twice a week. Between sets, gently massage your temples with the tips of your fingers to stimulate cerebrospinal fluid and blood flow to the brain.

Things you’ll need:

• Small pillow or towel
• Tennis ball, stress ball or Kong dog toy
• Hot pack
• Cold pack
• Partner (optional)
• Dumbbells (optional)

Neck Plank (flexion)

Begin in a standard plank position, lowering your forehead to the floor or mat (you may want a small pillow, towel, or yoga block for added support). As you transfer your bodyweight onto your head, attempt to lift your hands from the floor and cross them behind your back for more of a challenge.

This exercise will not only strengthen your neck, but will also challenge your core musculature. You may want to begin with your feet farther apart, gradually bringing them together as you get more comfortable with the exercise. You can also use your hands for support.

The neck plank challenges the neck and the core simultaneously.

Wrestler’s Bridge (extension)

Begin by laying on the floor with knees bent. Raise your hips as high as possible, using your hands for support. Transfer as much weight as you can to your head, slowly extending your neck. To progress, cross your arms over your chest and try extending your neck farther, bringing your nose closer to the floor or mat.

The wrestler’s bridge is a great way to improve neck mobility.

Side-to-Side Rotation

To do this exercise, simply turn your head to the side, with or without resistance. If you’re just beginning head and neck training, try this exercise without resistance to increase mobility before progressing. To make it more challenging, use your hands to provide resistance or have a partner press their palms against each side of your head as you rotate in that direction.

Right and Left Side Bend

Similar to the rotation, this exercise can be performed with or without resistance. It is also an effective stretch for tired or sore neck and shoulder muscles. Resistance can be applied by pressing your own hands into the side of your head as you flex your neck to the side, or a partner can provide resistance.

Shoulder Shrugs

Performing traditional shrugs will activate the trapezius muscles, which are often fatigued by habits like carrying bags over your shoulder or balancing a phone between your head and shoulder. Dysfunction in these muscles, especially in the upper trapezius, is a known contributor to migraine symptoms and general head and eye pain. Begin with simple shrugs without added weight and progress to weighted shrugs using dumbbells or a barbell for more resistance.

Jaw and Facial Movements

The suboccipitals play a major role in supporting the head and controlling movement. They are partially antagonized by the jaw muscles, in much the same way other muscle groups share a push-pull relationship. Dysfunction in the suboccipitals and jaw muscles can trigger head pain and contribute to tension in other areas of the head and neck.

The suboccipitals play a major role in supporting the head and controlling movement.

Assisted Jaw Opening

For this exercise, use two or three fingers to press your lower jaw down as you open your mouth wide. Hold this position for 10-15 seconds for an effective stretch, or perform sets and reps to strengthen the lower jaw.

Resisted Jaw Opening

Place your fingers under your chin and press up to provide resistance as you open your mouth. Perform three sets of 12-15 reps.

Lateral Jaw Movement

This movement can be performed in sets without resistance, by simply shifting your lower jaw to each side alternately. Your upper jaw should remain stationary.

Eyebrow Lift

Perform three sets of 12-15 reps by raising and lowering your eyebrows to strengthen the frontalis muscle. Pain can be caused by compressing the trigeminal nerve in this area. Inflammation and vasodilation in this area is a key factor in neurological disorders like migraine and trigeminal neuralgia.

Neck Rolling

Place a tennis ball or stress ball between the wall or floor and the back of your neck. By rolling gently over the ball, you’ll help muscles – specifically the suboccipitals – relax and recover. For an even more effective massage, you can use a small Kong dog toy (or similar) wrapped in a towel. Use this technique to massage your neck for 30 seconds at a time.

After Your Workouts

Post workout, use one hot pack to apply heat to the back of your neck and another to apply cold to your forehead. The heat will help to relieve tension and keep muscles loose, while the cold will reduce inflammation in muscles like the frontalis.

More Like This:

• 4 Drills to Strengthen and Injury Proof Your Neck
• 3 Simples Ways to Heal a Stiff, Sore, or Injured Neck
• 3 Quick and Simple Ways to Relieve Neck Pain and Stiffness
• New on Breaking Muscle Today

Photo 1 by “Gray781” by Henry Vandyke Carter – Henry Gray (1918) Anatomy of the Human Body via Wikimedia Commons.

Photos 2 and 3 courtesy of Logan Christopher.

Photo 4 by By Anatomography, via Wikimedia Commons.

The post Got Neck Pain? The Ultimate Head and Neck Workout appeared first on Breaking Muscle.