Cognitive Benefits of Exercise - Physical exercise optimizes cognitive functions like memory and focus, providing a mood boost for around 3 hours [1][14] - Long-term, repetitive exercise can have benefits against Alzheimer's, dementia, and depression [1][15] - Exercise increases BDNF growth factors in the brain, optimizing neurogenesis [14] - Physical activity thickens the prefrontal cortex, improving processing speed, planning, and emotional regulation [15][16][17] Neurological Impact of Exercise - Exercise increases heart rate, delivering more oxygen and BDNF growth factors to the brain [13][14] - Neurogenesis, the production of new brain cells, is increased through movement [10][11] - Physically active individuals can double or triple the number of brain cells compared to inactive individuals [11] - Exercise strengthens the hippocampus, protecting against Alzheimer's and dementia [9][15] Practical Recommendations - 150 minutes of moderate-intensity cardio per week is recommended to see benefits [23] - Maintaining heart rate around 60-75% of maximum heart rate during exercise is beneficial [23] - Incorporating complex motor skills and repeating patterns can increase gray matter in the brain [25][26]