What is the recipe for success?

When we look at the most successful people in the world, like Oprah Winfrey, Steve Jobs, Tony Robbins, Warren Buffet, Richard Branson, Barack Obama we learn that hard work plays a big part in their success. Yet we also know that hard work alone is not enough.

What makes a real difference is the quality of our hard work.  To produce great results, we need extraordinary mental focus and clarity, productivity, high energy throughout the day, good memory, thinking and analysing skills, decision making and creativity. Put simply, we need a sharp, healthy brain.

We used to think that our IQ stays the same through our life. Yet recent research confirms that only a third of our intelligence is genetic and we can influence the other two thirds. So, what can we do to unlock that potential?

One of the experts in the field of unlocking our brain potential, Jim Kwik, lists 10 keys to improve brain health, with exercise being one of them. Regular training helps improve focus, reduces mental fatigue, brain fog, memory loss and is beneficial for depression and anxiety.

Movement and our posture alter brain chemistry and signal the release of several key neurotransmitters, which play a vital role in keeping our brain sharp as we age. Exercise helps pump blood flow and oxygen to the brain, allowing our grey matter to work to its highest capacity, which translates to better and sharper decision making, judgment and memory.

Engaging in a program of regular moderate intensity exercise, over six months to a year is associated with an increase in the volume of selected brain regions[1], translating to some great benefits. The research data is very impressive:

·         Employees who exercise regularly are 15% more efficient than those who do not exercise regularly.

·         Among primary school students, forty minutes of daily exercise increased IQ by an average of nearly four points.

·         Of Year 7 students, fitter kids were found to score 30% higher than average. The less fit students scored 20% lower.

·         Among older students, those who played sports vigorously had about 20% improvement in maths, science, English and social studies in comparison to non-active teenagers

·         Students who exercised before class improved test scores by 17% and those who were able to work out / play for forty minutes, improved an entire letter grade.

A wealth of studies has linked exercising to the increased size of the hippocampus, the brain area involved in verbal memory and learning. It is one of only two brain areas in the adult brain where brand new brain cells are born in adulthood. Exercise is the only thing that can enhance new cell production. These new cells greatly improve our memory. We used to think that only aerobic exercise impacts on our brain cell growth, but a randomized controlled trial published in the Archives of Internal Medicine[2] found that resistance training promotes cognitive and functional brain plasticity as well.

Exercise reduces insulin resistance, reduces inflammation and stimulates the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain as well as the abundance and survival of those cells. On top of that it also decreases the age-related brain atrophy [3].  

After moderate to high intensity exercise, the growth factors, hormones and endorphins are surging in our brain, which helps the prefrontal cortex to work better. Many studies have suggested that the prefrontal cortex and medial temporal cortex (the parts of the brain that control thinking and memory) have greater volume in people who exercise versus people who do not.  As a result, we see an improvement in our ability to focus and shift our attention when we exercise more. In modern life, we are bombarded with so many different things, therefore being able to choose what you focus on has a significant value. This can also be a great help for anybody who struggles with ADHD. Dr Wendy Suzuki[4] says that during exercise synapses make new connections while axons are growing and are getting stronger. This means that during exercise we are literally strengthening our neurons in the prefrontal cortex.

Exercise is also a very powerful tool that stimulates our mood. It stimulates the release of hormones and neurochemicals like serotonin, dopamine, adrenaline and endorphins that enhance good mood. One of the best exercises to improve your mood is simply walking, but if you do want more new cells in your hippocampus, you have to get your heart rate up!

The time of the exercise also matters. An Appalachian State University study[5] found that people who exercise in the morning tend to spend more time in deep sleep and experience a greater drop in blood pressure at night. Morning exercise, by improving your sleep, lifts your mood and reduces stress and anxiety more than exercising at any other time of the day.

If you want to be as efficient as possible, it’s very important to start your day in a way that primes your brain for success – with training. Exercise floods the brain with blood, which is full of oxygen and nutrients that our brain needs. Endorphins energize your brain, make you feel more confident and can improve your interactions and relationships both at home and work. It helps you win your morning as it is more likely you’ll do your workout in the morning. There are fewer distractions and less unplanned situations which often happen in the evenings. Morning Exercise will help you make better food choices and free your evenings, so you can relax and socialise.

The 4 most beneficial types of exercise

Strength training

Strength training is the most beneficial type of training when it comes to mental strength. As mentioned above, the Harvard study results[6] found that, a strength training regime cause an improvement in cognitive and functional brain plasticity. A 2014 study conducted at Georgia Tech[7] revealed that strength training conducted for as little as twenty minutes can improve long-term memory by 10% in healthy young adults.

Another study[8] confirmed that strength training provides an opportunity to overcome obstacles in a controlled, predictable environment, which increases your mental resilience. A study published in the Frontiers in Psychology revealed that lifting weights helped reduce symptoms of anxiety for study participants.

Moreover, researchers at the University of Bristol[9] found that exercise actually changes the expression of genes in the brain[10], particularly the genes that appear to have a heavy influence on coping with stress and our resilience. More research is emerging that supports the theory that our genes expect us to lift heavy things (both men and women) to be able to activate essential functions to keep us mentally and physically strong. The truth is that after years of evolution our body still needs and expects us to work hard and lift heavy things.

Numerous studies are now confirming that there are significant links between pregnant women's physical activity and the brains of their gestating babies. For instance, a 1996 study published in the Journal of Pediatrics[11] showed that at age five, children of mums who exercised regularly during pregnancy performed better on tests of general intelligence and oral language skills than children whose mothers had exercised much less. Another study published in 2016[12] showed that boys born to physically active mothers had higher scores on maths and language tests than boys from sedentary mothers.

Father’s fitness is also a significant factor. A study published in Epigenomics reported that three months of physical exercise changed the DNA methylation patterns of young men's sperm[13]. DNA methylation changes occurred in genes related to numerous diseases such as schizophrenia and Parkinson's Disease. It is literally not just about you!

As a trainer I must mention that it is necessary to take your time to build your skills and fitness. Begin with two sessions a week (minimal dose) of priming and body weight exercises. Over time, as you adapt and increase your strength, you can increase your workouts to four sessions a week and increase the weight you are lifting.

Balance

A 2017 study published in Scientific Reports[14] revealed that balance training improves memory and spatial recognition in healthy adults. Balance exercises affect our hippocampus, which belongs to the ancient part of the brain known as the limbic system. The limbic system plays an important role in the consolidation of information, helping to convert things from your short-term memory to your long-term memory, as well as spatial navigation. Balance training also reduce the risk of falls as we age and develops proprioception - our body's awareness of itself in space.

Exercises that are great to improve your proprioception are balancing on one leg, single leg squats, box jumps or jump squats. The recommended weekly number of sessions for balance exercises is two a week. Brushing your teeth or washing your hair on one leg is a great way to incorporate it in your weekly routine.

Walking & Jogging

Walking is medicine. It is the number one form of exercise that humans are designed for. A Stanford study[15] confirmed that walking increases creative inspiration by 60% versus sitting and just 5-16 minutes of walking is enough! It increases and improves DIVERGENT THINKING - our ability to view and solve a problem from a wide variety of angles and break out of tunnel vision. Walking also increases BDNF (Brain-Derived Neurotrophic Factor) which stimulates the growth of new brain cells and keeps your brain sharp and healthy. We need to walk daily, ideally between 7,000 - 10,000 steps each day. It not only improves our mood but helps us find solutions to nagging problems!

Research conducted at the New York University School of Medicine[16], backed up by scientists from other universities, found recently that mice that ran frequently on wheels also had higher levels of BDNF. A 2016 study with human participants[17] - found that test subjects who ran on treadmills had elevated blood serum levels of Cathepsin B (a protein secreted by muscles during physical activity) after exercising, which appears to spark the process of neurogenesis. Following four months of running on the treadmill for three days per week, forty-five minutes or more, participants had a better memory than at the beginning of the study, before they started exercising. Jogging may not be the best way to transform your body, but it plays a role in stimulating your brain functions. Adding one or two jogging sessions a week is very beneficial for your brain health.

Interval training

An ongoing study, testing light cardio of 45-60 minutes against short high-intensity intervals (few minutes of 5-10 to 30 seconds of intense exercises followed by a recovery period) shows the same increase in cardiovascular benefit, fat oxidation, mitochondrial growth. That means that if you hate exercising or don’t have much time to do it, you can keep it short and intense and still get all the benefits! Result!

Importance of Sleep

To conclude this article, I need to mention the most important element that needs to be prioritised to get all the physical and mental benefits of exercise: SLEEP. Creating healthy evening and morning routines is necessary for good quality sleep. Training increases the amount of cortisol in your blood, which will block the release of melatonin, growth hormone and repair hormones at night, decreasing the quality of your sleep. With high levels of cortisol before going to bed we struggle to sleep and recover. So, if you currently exercise in the evening but don’t get a good quality sleep and recovery, try changing your evening routine and working out in the morning. One study tested three-month morning exercise regime in people with low fitness levels against another group that did not exercise in the mornings and found that when playing a competitive brain game those who exercised in the mornings had higher resting levels of alpha waves. Their brain was more relaxed which resulted in better mood and better stress response as well as night time recovery.

So, get up, put your training gear on and start moving! You will not only look physically better, but your mental fitness will improve greatly. Win your morning and be successful throughout the day!

[1] Heidi Godman, “Regular exercise changes the brain to improve memory, thinking skills” - Harvard Health Publishing

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514552/

[3] Joyce Gomes-Osman, PhD, PT, “What kinds of exercise are good for brain health?” - Harvard Health Publishing

[4] https://www.wendysuzuki.com/exercise-publications

[5] http://newsarchive.appstate.edu/2011/06/13/early-morning-exercise/

[6] Heidi Godman, “Regular exercise changes the brain to improve memory, thinking skills” - Harvard Health Publishing

[7] https://www.news.gatech.edu/2014/09/30/lift-weights-improve-your-memory

[8] https://www.health.harvard.edu/mind-and-mood/strengthen-your-mood-with-weight-training

https://www.health.harvard.edu/mind-and-mood/working-off-depression

[9] https://www.bristol.ac.uk/news/2016/april/brain-adapts-to-stress.html

[10] https://www.the-scientist.com/features/this-is-your-brain-on-exercise-64934

[11] https://www.jpeds.com/article/S0022-3476(96)70029-X/abstract

[12] https://pdfs.semanticscholar.org/c359/8943011e0b16cb1ab3b5fa2bd57681982fef.pdf

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334599/

[14]https://www.researchgate.net/publication/318502771_Balance_training_improves_memory_and_spatial_cognition_in_healthy_adults

[15] https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/

[16] https://www.the-scientist.com/features/this-is-your-brain-on-exercise-64934

[17] https://www.sciencedirect.com/science/article/pii/S1550413116302479