How Exercise Rewires Your Brain for Better Mental Wellbeing

Dr. Tracey Marks, psychiatrist, explains what happens immediately, and what happens over the long term:

For now and for later

First of all, a single workout can already alter brain chemistry and protect against stress. In the longer term, exercise promotes neurogenesis, primarily in the hippocampus, improving memory and reversing brain aging. It also strengthens the prefrontal cortex, which is critical for decision-making, focus, and emotional regulation.

In more general terms, exercise boosts brain-derived neurotrophic factor (BDNF) levels, which in turn boost neuron growth and connectivity.

Exercise also promotes angiogenesis (blood vessel construction), improving oxygen and nutrient delivery to the brain.

Timeline of benefits:

• Immediate: increased blood flow and temporary BDNF spike.
• Weeks: new neurons, connections, and blood vessel growth.
• Months: visible brain volume changes and better brain connectivity.

Dr. Marks’ Timing Tips

• Morning: boosts energy and helps regulate the circadian rhythm.
• Midday: resets stress levels (specifically: to low)
• Evening: helps process emotions (but it’s still recommended to avoid high-intensity exercise close to bedtime)

For more on all of this, enjoy:

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Wondering what kind of exercise is best?

You might also like to read:

The Neuroscientist In The Gym: Dr. Wendy Suzuki Explains The Exercise That Protects Your Brain

Take care!