Exercise and Learning

The New Science of Learning

References

• A list of references is provided, including research articles and web resources, focusing on sleep, exercise, and their effects on learning and cognitive functions.

Exercise and Overall Health

• Exercise is highly beneficial for human learning, comparable to a valuable pharmaceutical if it were a drug.

Exercise vs. Mental Exercise

• Aerobic exercise is more effective than sedentary mental exercise in preventing age-related cognitive decline and improving working memory.
• "Exer-gaming," combining gaming and exercise, is predicted to become more popular.

Impact of Exercise on Learning

• Exercise releases neurochemicals and proteins that enhance the ability to take in, process, and remember information.
• Exercise is the most important thing one can do to improve learning.

Human Brain and Movement

• Humans evolved to be constantly in motion; the brain developed under these conditions.
• Modern conveniences reduce movement, which is not conducive to learning.

Disadvantages of Sitting

• Research supports the importance of exercise for students' learning abilities.
• Being in motion is more effective for problem-solving and concept development than sitting at a desk.
• Sitting for 9-11 hours a day is detrimental to physical health; inactivity is a major hazard for youth.

Brain Activity During Exercise

• Any movement is better than no movement, but regular aerobic exercise provides the most significant benefits.
• Aerobic exercise increases the body's demand for oxygen, raising respiration and heart rate.
• To perform aerobic exercise effectively, aim for a heart rate between 60% and 70% of capacity, but consult a doctor before starting any new exercise program.

Target Heart Rate Calculation

• Target Heart Rate During Exercise

  Age	Minimum-Maximum Heart Rate (beats per minute)
  15	123-164
  20	120-160
  25	117-156
  30	114-152
  35	111-148
  40	108-144
  45	105-140
  50	102-136
  55	99-132
  60	96-128
  65	90-120
  70	90-120
  75	87-116

• Aerobic exercises include jogging, bicycling, rowing, and swimming.

• The American Heart Association recommends at least 30 minutes of aerobic activity on most days.

• Start with a target heart rate of 50% of your maximum heart rate and gradually increase to 75% over 6 months, then up to 85%.

Importance of Movement for Learning

• Carl Cotman discovered that exercise sparks brain-derived neurotrophic factor (BDNF), the master molecule of the learning process, in 1995.
• BDNF is a protein that supports the function and growth of brain cells, spurring new neuron growth and facilitating learning.

BDNF and Learning

• Exercise strengthens learning by creating BDNF, which provides synapses with the tools to process and remember information.
• BDNF improves every aspect of the learning process at the cellular level.
• Low BDNF levels can shut off the brain to new information.

Function of BDNF

• BDNF enhances connections among brain cells (neural networks), which represent learned information.
• BDNF makes learning easier and limits the impact of stress on the brain.
• Lack of BDNF hinders learning.

Neurochemicals and Learning

• Exercise boosts the production of serotonin, dopamine, and norepinephrine, which are essential for alertness, attention, motivation, and a positive mood.
• These neurochemicals enhance patience and self-control, critical for successful learning.
• Exercise provides the necessary tools to make any learning situation highly productive.

Synapses and Learning

• Synapses facilitate communication between neurons by passing electrical or chemical signals.
• Exercise prepares and encourages nerve cells to bind together, which is the cellular basis for learning new information and stimulates the production of new synapses.
• The number and efficiency of synapses underlie superior intelligence, so exercise makes it easier to grow smarter.

Exercise and Cognitive Performance

• A 1999 study in Naperville, Illinois, showed that adding aerobic exercise to the junior high curriculum led to significant increases in students' test scores.
• The district's eighth-grade students finished first in the world in science and sixth in math on the Trends in International Mathematics and Science Study (TIMSS) test.
• The enhanced neurochemicals of serotonin, dopamine, and norepinephrine improved self-control, mood, motivation, and concentration in learners, leading to a 66% decline in behavior problems and suspensions.

Neurogenesis and Exercise

• Exercise enhances the creation of new brain cells in the hippocampus, a critical memory area.
• Scott Small and Fred Gage's 2007 study found that new neurons created by exercise appeared in the dentate gyrus of the hippocampus, which controls learning and memory.
• Exercise restores the dentate gyrus to a healthier, younger state, and it keeps brain functions healthy and productive at all ages.

Exercise Timing and Intensity

• Avoid trying to learn complex material during aerobic activity, as blood flow moves away from the prefrontal cortex.
• Post-exercise is the ideal time for learning.
• John Ratey suggests 30 minutes of aerobic activity 4 to 5 times a week, with at least 1 rest day.

Learning Physical Skills

• Learning new physical skills during aerobic activity improves brain function and learning by creating more synapses and healthier neurons.
• Complex movements create more complex synaptic connections, benefiting learning.
• Adapting synaptic connections through exercise can be recruited by the brain for other areas, such as learning math through piano practice.

Exercise and Memory Consolidation

• Research supports exercising several hours after exposure to new material to enhance memory.
• A 2016 study by van Dongen et al. showed that exercising 4 hours after learning improves memory consolidation and long-term memory.
• The group exercising 4 hours later retained significantly more information and showed more precise representations in the hippocampus.

Integrating Exercise into Daily Life

• Balance balls and mini stationary bikes can be used to add movement during study.
• Balance balls keep the prefrontal cortex engaged and help with attention.
• Some colleges use mini stationary bikes under computer desks to allow students to exercise while studying.
• Treadmill desks and standing desks also offer more freedom of movement and are being implemented in schools.

Simple Ways to Add Exercise

• Walking to class, using stairs, and parking farther from campus are simple ways to incorporate exercise into daily life.

Exercise and Athletics

• Exercise plays a crucial role in improving athletic performance by enhancing concentration, decision-making, problem-solving, motivation, and stress reduction.
• Controlling mental readiness through exercise can lead to success in both the classroom and on the field.

Summary of Key Ideas

1. Exercise is the best way to improve learning.
2. Aerobic exercise (30 minutes, 4-5 times a week) is the gold standard.
3. All movement is good for learning.
4. BDNF is a protein released during exercise that facilitates learning.
5. Neurochemicals like serotonin, dopamine, and norepinephrine improve attention, focus, motivation, mood, and self-discipline.
6. Exercise helps memory.
7. Exercising 4 hours after learning improves recall.

Critical Thinking and Discussion Points

1. Assess personal time and opportunities for exercise and consider potential changes to increase physical activity.
2. Describe research on the types of exercise that enhance learning and memory.
3. Research campus resources for exercise equipment and explore potential acquisitions.
4. Evaluate campus encouragement for walking and stair use and suggest improvements.
5. Develop a persuasive paragraph illustrating the value of exercise for learning.