24/01/2025
How Exercise Rewires Your Brain for Better Mental Wellbeing
I want to share something real with you: there were days when I just wanted to stay in my dark room, alone, shutting out the world. Depression felt like a shadow that wouldn’t let go. Then, one day, I decided to try something simple: taking a walk around my neighborhood. To my surprise, after just one walk, I felt a little lighter, as if a small weight had been lifted. That moment marked the beginning of a new habit—a habit of exercise that changed everything. In this article, I want to share with you the science behind how exercise transforms the brain and improves mental health.
First, let’s talk about something incredible: just one session of exercise can change the chemistry of your brain within minutes and protect it from the harmful effects of stress. This transformation begins when exercise stimulates the production of a protein called BDNF (Brain-Derived Neurotrophic Factor), which acts as a fertilizer for your neurons. BDNF helps existing brain cells form stronger connections and kickstarts the process of creating new neurons—a process once thought impossible for adults. However, we now know that exercise is one of the most powerful triggers for neurogenesis.
The hippocampus, which is the brain’s center for memory and learning, is especially vulnerable to shrinkage caused by stress or depression. Regular exercise not only prevents this shrinkage but can also increase the volume of the hippocampus by up to 2% each year. This growth effectively reverses brain aging by 1 to 2 years. For anyone who has felt the mental “freeze” that depression brings, this change is deeply hopeful.
But the benefits don’t stop with the hippocampus. Exercise also strengthens the prefrontal cortex—the brain’s “executive director” that handles decision-making, planning, and emotional regulation. Improved connectivity between this area and other parts of the brain helps you manage stress, focus better, and regulate emotions more effectively.
Beyond structural changes, exercise also promotes angiogenesis, which is the growth of new blood vessels in the brain. Better blood flow means more oxygen and nutrients reach your brain cells. This enhanced circulation improves the connection between the prefrontal cortex and the amygdala—the brain’s “fear center”—resulting in better emotional regulation. At the same time, it helps remove waste products from the brain, further supporting cognitive health.
So, how much exercise is enough? You only need 30 to 45 minutes of moderate-intensity activity, such as brisk walking, three to five times a week to reap these mental health benefits. Morning exercise can set a positive tone for the day by aligning your circadian rhythm, but really, the best time to work out is when it fits your schedule and feels sustainable for you.
Finally, remember that exercise works like compound interest for your brain. Each session builds on the benefits of the last, creating a cumulative effect that strengthens your mental resilience over time. If you feel stuck in a dark place, as I once did, know that every small step you take—every movement—is a step closer to reshaping your brain and reclaiming your well-being.
