Recently I reread," Spark: The Revolutionary New Science of Exercise and the Brain", by John J. Ratey, MD. I discovered (again?) that brief spurts of vigorous movement can help me overcome a post-lunch brain fog, a temporary drop in motivation, or decision fatigue. 

Through examples of ongoing (in 2008) research, Dr. Ratey makes a compelling argument for briefly exercising throughout the day to get an immediate increase in the ability to remember or retain information.

This is exciting information because I am very susceptible to the phenomenon of "Now/Not Now." 

This phrase refers to the phenomenon where future needs or benefits do not motivate me to take action, while immediate needs or benefits do. 

I realize that everyone is like this to some extent, but it is a serious problem for me. 

I used to have very little motivation to exercise on any particular day because I thought that the benefits, (cardiovascular health, better sleep, healthier weight, etc.) were too far in the future. 

After all, if the benefits are not for a couple of weeks then why not just start tomorrow? 

Now that I know that I get immediate benefits, I take several short exercise breaks during the day. 

This has made it much easier for me to clear any brain fog, and also to learn, to make decisions, to be optimistic, and to get started on tasks that I would rather avoid.

How exercise helps the brain.

To understand how exercise helps the brain, we must first know that learning requires two important actions. 

They are:

1. There must be something to learn or remember how to do.

2. BDNF (Brain Derived Neurotrophic Factor) needs to be released into an area of the brain (the cerebellum) where the neurons needed for memory are created.

Dr. Ratey likens BDNF to "Miracle Grow" for the brain because when neurons are generated in the presence of BDNF, they grow thicker and more profusely. 

When this happens, the neurons make more connections with each other which results in a healthier brain with stronger memories.

If companies could create a pill that gets the brain to release BDNF in the correct dosage, when and where it is needed, it would be celebrated as a magical memory aid that makes learning easier while helping to slow age-related cognitive decline.

However we already have something even better than a pill.

We can get our brain to release BDNF just by exercising.

Whether we are studying (remembering information), remembering how to get somewhere, learning a new instrument/dance step/kata, or listening to our child or spouse tell us about their day, the newly created neurons will help us do it better and we will remember more.

My takeaways:

• Even a little bit of exercise helps and it does so almost immediately

• Aerobic/anaerobic activity + complex movements = more BDNF

• Aerobic/anaerobic activity + social interaction = more BDNF

• Aerobic/anaerobic activity + complex movements + social interaction = most BDNF

• The immediate benefits include:

  • increased concentration

  • smarter decisions

  • increased motivation

  • better mood

There is a lot more information in the book about what constitutes exercise and what types produce more and stronger neurons. The book is available in print, Kindle, Libby, and audio formats. (I found it in my local library)

Spark: The Revolutionary New Science of Exercise and the Brain

Published January 10th, 2008 by Little, Brown

Hardcover, 304 pages

John J. Ratey, MD