Train Your Brain -Holistic

Benefits of Exercise on
the Brain
MARK P. KELLY, PH.D., CSCS.,
PRINCIPLE-CENTERED HEALTH, INC.
 My Own Journey in Neurosciences
• I was fascinated by exercise at an early age
• When I ran long distance I felt really good after- almost euphoric
• I remember how relaxed I was to study a whole day after a long run-
college
• The neuroendocrine immune system was fascinating to me- grad school

• Neuroendocrine Immune System

• Your brain talks to your endocrine system which talks to your immune system and
vice versa- I studied this in several ways
• You get stressed for a long time (w/ low sleep) you will likely get sick- happens to me
• Thesis- Beta-adrenergic sensitivity in alveolar macrophages of trained and
untrained rats
• Dissertation- The relationship of exercise, social support and self-efficacy on strain
and burnout in university faculty

• Current interests- Aging-related cognition & epigenetics effects of

exercise-stress: Phytochemical effects on aging & brain
 Presentation Overview
Part 1: Thinking
about how you think

Part 2: The brain: anatomy,

physiology and brain diseases

Part 3: Exploring the

Brain-Body Connection

Part 4: Belief, Intentions,

the bright side of life

Part 5: Your brain

on exercise

Part 6: Putting
knowledge to work
 The Wellness Wheel
Brain Function
Intellectual
Emotional
Spiritual

Mixed
Career
Social
Physical
SPICES- sometimes cognitive is used and sometimes environment is used
both of which involve the brain almost completely
 Why Care about Brain Health?
Improve Brain Function- cognitive abilities

Slow the normal decline in mental functions

Lower the risk, retard or reverse existing mental illness

• Cognitive- the mental action or process of acquiring knowledge &

understanding through thought, experience, and senses
• Intellect- the faculty of reasoning and understanding objectively, especially
with regard to abstract or academic matters; the power of knowing versus
the power to feel and to will : the capacity for knowledge
• Executive Functions- (a.k.a.-cognitive control/supervisory attentional
system) umbrella term for the management (regulation, control) of
cognitive processes, including working memory, reasoning, flexibility, and
problem solving as well as planning and execution.
 Various “Ages” in Our Lives
• Chronological Age- the number of years you have been alive.
This can’t be altered.
• Functional Age- our ability to accomplish ADLs, and perform
physical activity.
• Relative (biological) Age- this is our functional capacity relative
to others our same age, demographics.
• Social Age- our ability to interact successfully with those in our
cultural framework. This is tracked carefully in the early years.
• Psychological Age- our ability to cognitive and executive
functions, such as planning and appropriate behavioral skills.
 Inside Out™-
Clearly Explains The Neural Circuitry
What is your learning style?
What is Intelligence?
Emotional Intelligence- What is it?
Intra and Inter-personal
Developing Emotional Intelligence

• What are some areas

you are strong in or
weak in. Do a SWOT
analysis on yourself
• Connecting thoughts
with emotions and
thinking before
acting- The Triad
 Brain Organization- lobes and parts
General Rule- more towards center and lower is
more primitive.
• Cerebrum- Cortex and Medulla
• Cerebellum- balance, coordination, motor skills,
fine movement control- ↓ fxns with age
• Limbic- epinephrine flow, emotion, behavior, , long-
term memory, motivation, and olfaction

• Amygdala- emotions (fear, aggression)

• Hippocampus- learning, memory of emotions-
conversion to long term, analyze spatial relations
• Thalamus- attention span, pain sensation
• Hypothalmus- basic functions- mood, hunger,
thirst, temp regul.

CEO- Frontal/Pre-frontal cortex COO- Motor Cortex Middle Management-

Amygdala, Hippocampus, Cerebellum, Basal Ganglia  Workers- Brain Stem
 Brain Hemispheres-
Functional Variations

• Does the hand you use for most things affect brain activity?
• Try the ear and nose switch and then cross the middle?
 Handedness and Brain Hemispheres
• French physiologist Paul Broca in the 1860s noted that, at least in
general terms, a person’s handedness tends to indicate a specialized
hemisphere on the brain's opposite side.
• Not so clear cut- almost everyone processes language on left side
• More dominance or imbalance in the right hander brain than left.
• It is estimated 7-10% of people are left-handed. About 1% is
ambidextrous.
• Try writing – Can I write with my left hand? (for Rt. Handers)
• Try throwing a ball with your (opposite) hand
• I eat, shave, and brush my teeth left-handed (for a reason).
 What cognitive decline is “normal”?
Is it necessary?
• Many say cognitive
decline is NOT part of
aging.
• Most expert say it is
but only a slight
decrease is “normal”
• Criteria for dementia
is interference with
everyday abilities
• Normal ADLs are not
able to be performed
Live Brain Scans- A Crystal Ball for Future
Brain Function? A Diagnostic Tool?

• Brain Scans (Amen Clinics)

can reveal many factors
that affect brain health,
prior to full manifesting
• Our brain shrinks with time
but how fast is up to us!
• A Wake Up Call?
 Keeping the Brain Healthy= ↓Alzheimer’s
• Oxidative damage in the brain is higher than other cells
• The brain must use oxygen and it uses A LOT per weight
• The presence of anti-oxidants from the diet reduce this “brain rust” (Carl
Cotman Ph.D.)
• Old dogs (given a diet high in anti-oxidants vs those on a normal diet)
learned new tricks-
• they literally had more capacity to learn!
• Actual regeneration of brain function

Good fats and complex CHO good  Bad fats and simple sugars bad
 Stress Effects Us Holistically

• The neuroendocrine system is primary connection between these entities

A Few Effects of Stress-Strain

Body Mind Behavior

Headache Anxiety Over-under eating

Muscle tension Restlessness Angry outbursts

Chest Pain Lack of motivation/ Drug or alcohol

focus
Fatigue Irritability/ anger Tobacco use

Upset stomach Sadness- Social withdrawal

depression
Sleep problems
Stress (Abuse) Effects on Brain- Development

keepkidssafe.org

• Left Brain- normally raised child

• Right Brain- Romanian Orphan- deprived of love & care
• Damage is irreversible- love and social contact is essential for
“normal” development
 Can stress really age us?
What happens during stress?
• Catecholamines, and cortisol released- breakdown of
bodily stores of fuel good
• Cortisol actually induces fat storage and in abdominal
region in particular
• Loss of energy, breakdown of cell membranes
• Loss of desire to “take care of ourselves- exercise, eat
right, often abusive practices incorporated
• Lack of sleep, rest- rejuvenating activities
• Lack of social connections, emotional breakdown
• Increased dyslipidemia, hypertension, stroke
• Decreases telomere length
 Interdependence of Sleep and Health

Stress

Exercise/
Sleep
Diet

Immune
Sleep is Antidote for Brain-Body Stress
 Exercise Also may Effect “The Big 4”
Interdependence
• If the spirit, is what we feel
when connected with
something “bigger” than
us…
• If emotions are how we feel
and our mind body and spirit
all affect how we feel…
• Our bodies is both the giver
and receiver of the other 3
• Our mind is essentially
master and slave to the
others- when body,
emotions, spirit converge-
www.truthwithin.org
 Psychoneuroimmunology-
Mind-Body connection
• The Brain (Psycho) nervous system (neuro) and immune organs (immune) are
interconnected by cytokines common to the brain and immune organs.
• There are receptors for common cytokines in the brain and immune system
organs.
• Anxiety can cause chronic GI inflammation thus releasing cytokines, which
then influence anxiety behavior (loop)
• Psychological stress directly affects our immune system and behaviors
• Cytokines can regulate the stress response in the brain and
endocrine system as well as behavior Brain

Cytokines

Endocrine Immune
What do you see? It is your reality!....for now…
 Are these figures moving?
• Try looking between centers rapidly
Is Seeing Believing or Believing Seeing?
• Behavioral Intentions are Very Strong
Indicators of Behaviors
 Dr. Daniel Amen-
Automatic Negative Thoughts- ANTs

• Do not conform to the pattern

of this (your) world, but be Negative Brain
transformed by the renewing Thoughts Chemicals
of your mind- Romans 12:2
• Learning not to believe every
negative thought has been
shown ( in research studies)
to be as effective as anti-
depressants Reflection on Physiological Reaction-
emotions as rational cold hands, stomach &
• When we reflect on our or not muscles tense
thoughts and see them more
clearly
Emotional
Reaction
 Review of Spiritual Health: Definition, Role, and
Intervention Strategies in Health Promotion
Steven R. Hawks, Melisa L. Hull, Rebecca L. Thalman, and Paul M. Richins

• Summary of Important Findings. Imagery, meditation, and group support

activities may address various components of spiritual health such as meaning
and purpose in life; self-awareness; and connectedness with self, others, and a
larger reality.
• In turn, positive changes in health behaviors such as communication, diet activity,
and treatment compliance were noted, and a variety of beneficial physical and
emotional health outcomes such as heart disease reversal, decreased cancer
mortality, reduced anxiety, and improved mood states were reported.
• Major Conclusions. Health educators are in a position to develop, implement,
and evaluate spiritual health interventions within the context of comprehensive
programs.
• There is a need for training in the theoretical and methodologic foundations of
interventions like meditation, imagery, and group support and a need for more
evaluation research in the impact of such interventions
 The Power of Belief-
Is Happiness a Choice?
• https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en

12,470,882 Totalviews

We believe we should work hard in order to be happy, but could we be thinking about
things backwards?
In this fast-moving and very funny talk, psychologist Shawn Achor argues that,
actually, happiness inspires us to be more productive

Shawn Achor:
The happy secret to better work
TEDxBloomington ·2011
 New Paradigms for Viewing
Happiness and Depression
• A Medical Model- Clinical psychology wants to remove or
alleviate trauma but Wellness Model- wants joy and
fulfillment

Neither Happy or Sad-

Sadness or Stress Happy- Fulfilled
Content

Maslow’s “hierarchy of needs” explores a range pursuits and fulfillments

• Morality
• Breathing • Bodily security • Creativity
• Self-
• Employment • Friendship • Problem
• Food- esteem,
Water • Resources Love- • Family Self- Solving
Physiological Safety Esteem • Confidence
• Sex met- self- Belonging • Sexual Actualization • Lack of
family • Respect-
intimacy prejudice
• Sleep self / others
• Property safe • Acceptance
of facts
 The Positives of
Positive Psychology

• When we are positive, our

brains become more engaged,
creative, motivated, energetic,
resilient, and productive at
work. This isn’t just an empty
mantra. This discovery has
been repeatedly borne out by
rigorous research in psychology
and neuroscience,
management studies, and the
bottom lines of organizations
around the globe.
from description of the
“Happiness Advantage”
-Shawn Achor
 Positive Psychology
• Most of psychology focuses on mental health and
emphasizes the identification and treatment of mental
illnesses
• Positive Psychology places focus on the strengths and
weaknesses of an individual and applies what is known
in psychological sciences toward making and individual
happy and fulfilled
• What is happiness? Different representations to different people-
in general its life satisfaction
• Measuring it not easy but “Satisfaction with Life Scale” is quick,
and repeatable but more comprehensive assessments-
www.authentichappiness.com (Martin Seligman- U of Penn- runs
the site).
• Religions seek path of “inner peace” and recognizing-
interconnectedness of all things

• Eudaimonia- knowledge of true self in accordance with

virtues
Can what you eat affect your brain?
Gut
hormones

Leaky gut/ Brain

BBB Function

Inflammation
Microbiota (bacteria in the gut):
• Regulate neurotransmitters
• Neurotrophic factors – proteins responsible for the health of neurons
• Improve our immune function
• Balance the central nervous system
• Synaptogenesis – the formation of synapses between neurons of the
nervous system. The synapses allow the electrical current and
information to pass effectively from one neuron to another
Sugar-Obesity-Addictions- on the Brain
• You think sugar might be
addictive? See Cocaine!
• Serotonin receptors become
down regulated (red= SR) thus
depression ensues without the
substance of choice.
Multiple Aspects to Exercise and Brain Health
↓ Brain
Damaging
Lowers Behaviors
stress
Damage neural
Lower connections
negative
effects Lowers
Lowers negative
thoughts (ANTs) Depression
behaviors

Dopamine

Stress
Endorphins
tolerance
Increases +
Exercise NTs, and
blood flow Serotonin Anti-depression

Increases
BDNF
Cerebral BF
Increased O2
Increases
Mental
challenge Brain games
while Neuroplasticity
exercising
Increases Mindful
focus exercises
 Why is exercise good for the brain?
• Potential for increased neuroplasticity
• Increases the secretion of Brain Derived Neurotropic Factor
(BDNF)
• This is known as “fertilizer for the brain cells”
• Increased dendrite growth and neuroplasticity with BDNF

• Increased vascularization Increased oxygen delivery 

more fuel for brain cell fxn  less apotosis  better function
• Mice that exercised (Carl Cotman) had better learning
capacities in a water maze than those who were not able to.
• Human studies are hard to discern specific cause-
confounding variables
 Your Brain On Exercise
• So what is getting “fired up” when
you get “fired up for exercise”?
 Your Brain On Exercise
• Brain Scan shows areas of activity and more red the higher the
activity vs. blue is less.
 Strenuous Exercise without
Recovery also Bad for the Brain
• Freund et al (2012) measured grey matter volume before, during and 8 mo after
ultramarathon- 2788 mi in 64d consecutively
• Approximately a 6% reduction in GM during the race w/ weight loss
• The GM volume recovered by 8 mos.

• Other studies have found prolonged endurance exercise is linked to an

elevated risk of cerebral lesions and edema.
• Ayus, Varon, Arieff. Hyponatremia, cerebral edema, and non-cardioge; nic pulmonary edema in marathon runners Ann
Intern Med (2000). 132(9): 711-714

• Theories believe- increased inflammation and elevate stress hormones, along with
hypoxia, and oxidative stress may compromise brain structure and function

• Evidence suggests an optimal dose for brain function- much lower than for performance
based activities (walking – 20km (12.5 mi) or 3000 kcal/wk
Exercise Improves Neural &
Cognitive Performance
 Does exercise actually help improve
brain health via behavior and emotions?
• 2012 Psychological Bulletin-
• Less heart attacks, strokes and other CV events
• Negative thoughts linked to unhealthy
Exercise behaviors and avoidance of healthy

Smoking, Excess
drinking, not
exercising

Psychological Improved
Well-being Health

Worse Health-
Negative
More CV
Feelings
Events
“Positive” Feedback Loop

• Cells like astrocytes normally

promote neuroplasticity
(neuronal growth).
• Axonal transport of
neurotropic factors delivers it
to a cell’s nucleus to produce
more receptors for the
neurotropic factors, thus
further promoting growth.
 How does Exercise fight Depression?
• As someone exercises they
cause the release of BDNF
which stimulates a Tyrosine
Kinase B (TrkB) receptor
• The TrkB receptor
stimulates hippocampus
neuronal proliferation,
enhances survival and
plasticity (axonal growth)
• When the Hippocampus is
“good” we are “good”!
• Stress negates all this. Thus
inhibiting BDNF actions.
• In a sense, stress shrinks
the brain volume.
http://www.nature.com/mp/journal/v12/n12/fig_tab/4002075f1.html
 Brain-Derived Neurotrophic Factor
Protein - keeps existing neurons “young and healthy”
Encourages neurogenesis – formation of new cells in brain
Participates in neuronal transmission, modulation &
plasticity

Exercise: + BDNF / + O2 flow to brain – improves cognition

“Aerobic exercise 2x/week cuts the risk

of dementia by 50% & Alzheimer’s 60%”
Medina, John.
“Brain Rules: 12 Principles for Surviving and Thriving at Work”
 Exercise and BDNF

Chaddock, L., Voss, M., and Kramer, A. (2012) “Physical Activity and Fitness Effects on
Cognition and Brain Health in Children and Older Adults” Kinesiology Review, 12:1 37-45.

 Older adults (OA) doing physical activity show ↑ performance on a

variety of cognitive tasks
 Sedentary OA – lower cognitive functions when compared to PA OA
 PA /+aerobic fitness “less cognitive decline in old age”
 Exercise has an effect on structure and function of the brain
Chang, Y., Pan, C., Chen, F., Tsai, C., and Huang, C. (2012) “Effect of Resistance-exercise
Training on Cognitive Function in Healthy Older Adults: A Review” Journal of Aging and
Physical Activity, 20, 497-517

 IGF-1 shown to prevent loss of brain tissue ↑ concentration of BDNF

 Chang et al. found that resistance training could positively affect
cognition, info processing, attention, memory and executive function.”
 Endurance Training and BDNF
Zoldaz, Plic, Majerczak et al. (2008). Endurance training increases
plasma brain-derived neurotropic factor concentration in young health
men. J Physiol Pharmacol, Dec; 59 Suppl 7:119-132.

• 5 wks. of moderate intensity endurance training, in

13 young men (22.7 yr).
• measured BDNF, VO2max, and insulin resistance
• Endurance training (pre-post) had significant increases in
both resting levels and exercise induced increases
• Insulin resistance decreased
Use It or Lose It- BNDF is the Key Link
 Mechanisms for Exercise to affect Brain Health

• Resistance Exercise
• Releases IGF1- Insulin Like Growth Factor
• Sex hormone support- also a stress reducer
• Enhances neuroplasticity via BDNF

• Aerobic Exercise
• Increases microvascular proliferation (angiogenesis)
• Astrocyte stimulation

• Flexibility and Coordination exercise

• enhance brain plasticity (not via BDNF)
• Simultaneous cognitive and movement skills like
cross training for the brain
 Mechanisms for Exercise-
Induced Brain Enhancement
Exercise

Increased nutrient delivery,

Epigenetic and
neuronal blood supply
transcriptional regulation

Increased brain Increased IGF1, VEG,

plasticity BDNF, Neurotropins

Neurogenesis Learning, Memory,

Stress Resistance
 Exercise (Mental-Emotional)
Engagement Techniques

• The “how” of fitness is “out there”, the “why” is still the

hard part to “get in”
• Make sure people are moving first, don’t label it as exercise
• Give positive associations and emotions to clients with
movement. Fun-Enjoyable not something they “should or
need to do”
• Games, dances, or walking dogs are great way to disguise
recreation- Fun first Workout later
• Establish a routine first, duration next, intensity comes last.
Keep it, short, simple and easy, and relaxed- KISSER principle
A Mindful Lifestyle- Breath, Eat, Exercise
• A lot of research is showing many
positive effects of mindful exercise for
both mind and body
• ACE (& others) have specialty certificate
in this field.

www.mindfulness-matters.org
 The Brain & Training Principles
• Eckmann states brain skills practiced (training) will obey:
• Overload and Fatigue
• Specificity
• Rest and Recovery

• 3 sets of 8-15 reps – throughout the entire workout is

needed for neuroplasticity
• There is a necessary “dosage” to get effects and this dosage must be
increased with time.
• The type of stimuli should vary
• It is critical to have movement and mental stimuli simultaneously
• Complex movements or complex mental tasks can’t be combined
(unless highly advanced)

Eckmann, T. 101 Brain Boosters. Monterrey: Health Learning, 2013

Howard, P.J., The owners manual for the brain (3rd Ed.) Austin: Bard Press
 The Brain & Training Principles
• Complexity of Movement must be balanced with the
complexity of the Cognitive Task
• Interplay between the two and individual’s “multi-tasking training state”
• Games like strategies- Luminosity.com- strives to challenge cognitive
abilities
• Neuroplasticity is maximized with BOTH movement and challenge
What is Bad or Good for the Brain?
• STOP
• Drugs and Alcohol
• Brain injuries from contact
sports
• Obesity (as % BF goes up
the brain size & functionality
go down)
• High blood sugar
• High blood pressure
• Untreated sleep apnea
• Untreated depression
• Untreated ADD
• Negative thinking
• Inflammation
• START
• Aerobic Exercise (multiple reasons
including increased
vascularization)
• Coordination/balance exercises
(new pathways developed
• High quality protein
• High quality fat
• Vegetables and fruits (high anti-
oxidants)
• Fish oil (Omega 3s)
• Vitamin D/ Lecithin
• Gratitude
• Spending time with healthy people
Why we do exercise- to keep our brains and
bodies healthy- to love and be loved!
principlecenteredhealth@gmail.com
Coming soon- principlecenteredhealth@gmail.com
 Movement & Brain Games-1
• Mirror my movement- squat or step down, reach up,
forward or backward (no touch w/ partner)
• Tapping Out (High 5)- touch hand randomly placed by
trainer- switch the lead after 10 moves
• Follow the Leader- have hands always in contact as leader
slowly moves around in circular paths and back/forward-
Core activation- staggered feet
• Clock Lunge- move the clock location on demand
• Clock Lunge w/ letters substituted. A= 1, E= 5, K=11
• Crunch with a hunch- one person crunches with hand out,
other gives high five- reactively.
• 8-10 times and switch
 Movement, Memory & Brain Games-2
• Coordination- right hand touching your left ear, left hand
touching nose, extend both arms and switch hands
• Unilateral Disarmament- both arms extended laterally- one up
and down, one circles- same one arm in and out other stays out
and circles or up-down.
• Adding your reps- While the trainer is counting reps the
participant is summing the total- cumulatively- and giving back
sum! Thus- 1,3, 6, 10, 15, 21, 28, 36…
• Dinner items last night in alpha-order or reverse
• Alternating lunges with alternating fruit and vegetables
• Alternating lunges with alternating male & female names in
alphabetically order- Anna, Antony, Betsy, Bob, Cindy, Carl…
• 12 Days of Christmas 6 (or more) Days of Exercise
• Create at least 6 exercises the person must do in order with the
appropriate # of reps. (i.e. 1- burpee, 2- squats, 3- lunges, 4- jumps, 5-
skaters, 6- push-ups)
 Movement & Brain Games
• Medicine/tennis ball- toss, bounce, roll, or lunge-hand (no
tossing)- treat it like a “hot potato”
• Partner squats or lunges- basic or advanced- high ten
and low ten, lunge mid level “five”
• Advanced holding hands and lifting each other up

• Perturbed squats or lunges- uneven pressure applied at

random places and times
• Destabilized ball toss
• Rock, Paper, Scissors- Move!
• Simon Says… Exercise hard and use your brain!!
Acute Exercise (Intensity) on BDNF
Ferris, Williams, and Shen (2007). The effect of acute exercise on serum
brain-derived neurotropic factors levels and cognitive function. Med Sci
Sports Exercise Apr; 39(4): 728-734.

• This study was focused on determining the effect of acute exercise

at different intensities on BDNF levels and associations with
cognitive functions and lactate levels.
• 15 subjects (11 m, 4f- 25.4 +/- 1 yr) performed GXTs for VO2max and
ventilatory threshold VTh. Stroop tests used for cognit. fxng.
• They tested subjects at Ventilatory Threshold (VT)-20%, and VT+ 10%
• They found the BDNF increases were related to exercise intensity,
and no change in VT -20. It did not correlate with GXT VO2max but
did with lactate changes.
• Cognitive function improved after all conditions but didn’t correlate
w/ BDNF.