Five Reasons why Exercise is Crucial for Girls

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Over and over again we read news articles telling us that exercise makes our bodies healthier as well as helping us to live longer. Is it true? Recent research shows that, yes, exercise is indeed closely linked to a wide range of mood-based and social benefits. People who are physically active are happier and more satisfied with their lives. Exercise helps both adults and children to feel more connected and less anxious. 

Why it Matters? 

A big part of this is connected to how exercise actively affects the brain. Exercise affects the brain in many ways. It increases heart rate, which pumps more oxygen to the brain. It aids the release of hormones which provide an excellent environment for the growth of brain cells. Exercise also promotes brain plasticity by stimulating growth of new connections between cells in many important cortical areas of the brain. Research from UCLA even demonstrated that exercise increased growth factors in the brain which makes it easier for the brain to grow new neuronal connections.

A study from Stockholm showed that the antidepressant effect of running was also associated with more cell growth in the hippocampus, an area of the brain responsible for learning and memory. The study went as far as to say “Thus, suppression of cell proliferation in the hippocampus could constitute one of the mechanisms that underlie depression, and physical activity might be an efficient antidepressant.” In fact, researchers state that exercise can be as effective as antidepressant drugs and psychological treatments. 

Here are five great reasons exercise is good for our girls: - 

1 - Mood Boosting for Mental Health

Scientists long speculated that endorphins are behind the high confirming that brain chemicals which increase dopamine in the brain’s reward system, which fuels feelings of optimism.
 This makes exercise an excellent way to strengthen relationships. Another study shows that on days when people exercise, they experience more positive interactions with friends and family. 

2 - Exercise can make us Brave   

Courage is another side effect of how physical activity changes the brain. Exercise increases connections among areas of the brain that calm anxiety. Latest research suggests that lactate — a metabolic by-product of exercise — has positive effects on mental health. 

When we are faced with adversity or we doubt our own strength, it can help to feel these actions in our bodies. Sometimes, specific movements allow us to experience ourselves as brave. Some physical actions help us to feel courageous and strong.

I was interested to read how team sports or dancers work together to build a bond. People who share an endorphin rush tend to feel closer to one another. This can prove to be a powerful mechanism for forming friendships, even with people we don’t know. For example, the more you get your heart rate up, the closer you feel to the people you move with. Adding music enhances the effect. Breathing in unison — such as in a yoga class can also increase the feeling of collective joy. 

3 - Appreciate how Strong their Body is 

Physical accomplishments change how you think about yourself and what you are capable of. Any form of exercise can lead to these effects. Move in whatever way feels good or makes you feel good about yourself. And know that you are not just strengthening your heart and your muscles. You are also strengthening your capacity to experience happiness, connection and inner strength. 

As featured in Stylist magazine, Author, Poorna Bell described how working on her physical strength through powerlifting made her mentally stronger. She says “Powerlifting is a competitive sport – you do three attempts of three lifts: bench, deadlift and squat. Your total is added together, and you might win your weight category, or beat a record. But mostly, it’s about beating your personal bests. I entered a gym competition last November to test the waters and won overall female lifter with a total of 245kg. I pasted my certificate on my fridge as a reminder for whenever I think I can’t do something. As I saw my numbers rocket, it not only gave me huge amounts of confidence, but on days when I was struggling mentally, being able to have a good session would completely turn around my mood.”

Follow Poorna Bell on Instagram @poornabell 

4 - Boosts Memory

The part of the brain that responds strongly to aerobic exercise is called the hippocampus. Since the hippocampus is at the core of the brain’s learning and memory systems, this finding partly explains the memory-boosting effects of improved cardiovascular fitness.

 Physical exercise helps to keep the brain stay sharp. It increases oxygen to the brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Furthermore, exercise enhances the effects of helpful brain chemicals and reduces stress hormones. All, great reasons to understand why exercise is critical for our girls.

5 - Increases Concentration

Does your daughter or a girl you know how difficulty focusing at school? Exercise can actually help them to keep focus and stay on task longer. During a study in Holland, they interspersed lectures with 20-minute long aerobics-style workouts and found that it improved the attention spans of the students. Then a large randomised controlled trial in the US looked at the effects of daily sports classes which spanned the entire school year. The students got fitter, but they also became better at multitasking, ignoring distractions, and processing complex information.

Looking for more Information on this topic?

“The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage.” 

Or 

“The Willpower Instinct” by Kelly McGonigal, PhD. 

Kelly McGonigal is a health psychologist who specialises in understanding the mind-body connection. 

or Eat, Sweat, Play by Anna Kessel