With a Master in Sports Science and as a former Strength & Conditioning coach at a professional soccer academy, exercise is one of my favorite topics.
One that I have spend a lot of time really understanding.
I know it makes me feel good. For sure.
I feel sharper, more energetic, more on after a workout.
I think most people feel that way.
But what does the science say?
Does exercise actually improve our mental energy?
The short answer: Yes, exercise improves your mental performance.
A review by Mandolesi et al. (2018) analyzed a large number of studies across different populations to evaluate how physical exercise influences mental performance and wellbeing. The picture was pretty clear:
Exercise improves:
· Memory
· Attention
· Executive functioning
Exercise reduces:
· Depression and anxiety
· Low mood
· Poor self-esteem
But why? Here's what's happening inside your brain.
Across studies, exercise appears to:
Increase gray matter volume. Gray matter contains most of your neuronal cell bodies and is crucial for information processing
Enhance cerebral blood flow. Neurons, like all cells, need a constant supply of oxygen and nutrients to function
Stimulate BDNF (Brain-Derived Neurotrophic Factor). BDNF supports the growth, survival, and plasticity of neurons, playing a key role in learning and memory. Think of it as fertilizer for your brain.
Likewise, the mood and wellbeing benefits come from increased serotonin, beta-endorphins, and endocannabinoids - all triggered by exercise.
So, how do we actually implement this in order to get the rewards?
Let's make it practical.
Knowing that exercise improves brain performance and wellbeing is valuable, because it means physical activity can help you add more high-quality work hours to your week - that's ultimately the goal here.
And besides that, understanding why it works gives us clues on how to maximize those benefits.
The review suggests that aerobic exercise has the strongest supporting evidence.
Especially when performed consistently over time.
This makes sense when you consider the key mechanisms: increased blood flow, BDNF release, serotonin, and endocannabinoids are all more strongly stimulated by endurance training than by strength training.
You'll feel some benefits immediately after a single session. But the real magic happens long-term, as aerobic training elevates your baseline levels and induces lasting adaptations in the brain.
My take
There's no doubt in my mind that anyone serious about mental performance and wellbeing needs to make exercise a consistent part of their routine.
And yes, strength training is incredibly important. Don't get me wrong.
But, look at how most of us actually live.
We commute. We sit at a desk all day. Then, if we're building something on the side of our 9-5, we go home and sit in front of another screen.
There's not much aerobic movement in that picture.
So make endurance training non-negotiable.
Your brain will thank you - almost immediately, and even more so in the long run.
Got it! Here's the revised ending optimized for clicks:
Now, a quick question.
Are you actually moving every day, or does life keep getting in the way?
If it's the latter, I want to help. No pitch, no product. Just a free conversation to figure out what's holding you back and what could work for your life.
👉 Fill out this contact form, and I will reach out.
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Literature:
-Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. https://doi.org/10.3389/fpsyg.2018.00509
