Teenagers have a lot on their plates – schoolwork, sports, social media, and friends and family. It’s no wonder that physical activity can slip down the priority ladder.
But the truth is, physical activity plays a vital role in the healthy development of a teenager’s executive function. Not convinced?
Keep reading to discover the surprising benefits that even a small amount of exercise can have on your teenager’s brain.
Click here to jump to the TL;DR summary.
Does Physical Activity Improve Executive Function?
We’ve all heard the saying, “healthy body, healthy mind.” But did you know that movement may also keep our brains sharp? Recent studies have shed light on the correlation between physical activity and improved executive function.
Executive function refers to our ability to plan, organize, prioritize, and adapt to new situations. So, can physical activity actually enhance our thinking abilities?
The short answer is – absolutely.
One study found that exercise acts as a “first-line treatment” for executive function.
Researchers suggest that consistent physical activity could lead to stronger neural connections in the brain. In short, exercise may boost cognitive abilities and lead to better decision-making skills.
Exercise may be particularly beneficial for children, as their brains are still developing. One review, in particular, looked at multiple studies and concluded that there is a positive relationship between physical activity and cognitive development in children.
It found that exercise can lead to improved attention, memory, and information processing abilities. So, it’s important for children to move their bodies, both in and outside of the classroom.
While any type of physical activity could be beneficial, researchers suggest that aerobic exercise may have the most impact on cognitive abilities.
One study found that aerobic exercise (such as running or cycling) increased blood flow to the prefrontal cortex, an area of the brain responsible for executive function. The study suggests that this increased blood flow could lead to improved cognitive abilities.
What Are the Benefits of Physical Exercise on Brain Function?
As parents and educators, we all want our teens to be able to perform their best both academically and socially. However, it can be challenging to keep our teens motivated and focused, especially with the distractions they are exposed to daily.
Fortunately, science has revealed that physical activity is a potent tool to help boost executive function, the mental processes that help us accomplish goals, pay attention and plan.
Here’s how.
Increased Focus
Have you ever tried to concentrate on a task for a long period, only to find your mind wandering after a few minutes? This is where physical activity comes in. Even a 20-minute walk can sharpen your focus.
Exercise enhances the brain’s ability to filter out distractions and concentrate on what’s important. For teenagers, regular physical activity can help them focus on their studies, improve cognitive skills, and achieve academic success.
Boosts Brain Function
When teens engage in physical activities such as running, swimming, or aerobics, they pump more oxygen and blood to their brains.
This, in turn, stimulates the growth of new brain cells and creates new neural pathways.
Aids in Working Memory
Working memory is crucial for executive function, and physical activity has been shown to improve it. When teens engage in physical activity, they increase their brain-derived neurotrophic factor (BDNF) levels, which helps improve their working memory.
Furthermore, engaging in activities that involve complex movements and coordination, such as dance or martial arts, can be especially beneficial for working memory.
Improves Decision-Making Skills
Physical activity enhances teens’ executive function by improving their ability to make decisions.
In fact, research shows that regular physical activity results in better decision-making skills. This is true for all sorts of physical activity, but especially those that require regular decision making.
By engaging in activities that involve quick decision-making, such as team sports or high-intensity workout routines, teens develop greater decision-making abilities that they can apply to other areas of their lives.
Helps With Attention
During physical activity, the brain produces dopamine, a neurotransmitter linked to motivation, pleasure, and attention. Teens who engage in regular physical activity, such as running or biking, show an increase in attention compared to those who are less active.
Consequently, teens who participate in physical activity can focus better during class, making them more productive and efficient.
Improves Mood and Sleep
Physical activity is an excellent way to reduce stress and promote better sleep in teens. When the body is physically active, it helps regulate stress hormones and encourages the production of endorphins, the “feel-good” neurotransmitters that elevate mood.
Plus, physical activity can help regulate sleep patterns by increasing the amount of deep sleep, essential for restoring and repairing both the body and mind. All of these factors are crucial for the best executive function capabilities.
Helps With Problem-Solving
Physical activity can also help teens improve problem-solving skills. Studies have found that physical activity can enhance cognitive flexibility, a mental process that allows individuals to switch between mental tasks efficiently.
Consequently, teens who engage in regular physical activity can develop better problem-solving skills, allowing them to handle complex tasks both academically and socially.
Reduction in Screen Time
Let’s face it – screen time is a big part of a teenager’s life. While technology has its benefits, too much screen time can lead to a decrease in physical activity, social isolation, and an increased risk of developing mental health issues.
By encouraging physical activity, parents, educators, and caregivers can help teenagers balance the benefits of technology with the importance of physical health.
Stress Reduction
We all know how important it is to manage stress and anxiety effectively. And here’s the good news – physical activity can help!
Teens who engage in regular physical activity are better equipped to deal with stress and anxiety. Engaging in physical activity boosts the endorphins (feel-good hormones) in the teens’ brains, which reduces stress and anxiety and helps them maintain a positive outlook.
Better Self-Control
Another critical aspect of executive function is self-control. This is the ability to regulate impulses and resist temptations to achieve long-term goals.
When teens engage in physical activity, they learn to push past discomfort and stay focused on their goals, which in turn strengthens their self-control. This translates to better decision-making, improved academic performance, and reduced risk-taking behaviors.
Ready to Get Started?
If you’re ready to get started helping your teen get more physical activity, check out these two free resources from Life Skills Advocate:
Weekly Movement Planner – Use this worksheet to help your teen plan periods of physical activity within their other weekly commitments.
Daily Living Skills Behavior Logs – As your teen gets more physical activity, it can be helpful to log data on the amount of physical activity (minutes, type, frequency) they’re getting each week. These easy-to-use data sheets can help your teen visualize their success along the way.
TL;DR – (Too Long, Didn’t Read)
Physical activity is about more than just fitness – it’s about improving executive function and setting teenagers up for success in all aspects of their lives. Whether it’s a 20-minute walk, a game of basketball, or a yoga class, every bit of exercise counts.
Encouraging teenagers to stay active can lead to benefits that go far beyond just physical health – it can improve their focus, boost their mood, improve their memory and self-regulation skills, and reduce screen time.
Let’s make it a priority to prioritize physical activity for our teenagers and help them be the best version of themselves!
Further Reading
- Harvard University: Exercise Can Boost Your Memory and Thinking Skills
- Chiao-Ling Hung et al: Neuroelectric and Behavioral Effects of Acute Exercise on Task Switching in Children with Attention-Deficit/Hyperactivity Disorder
- Ilona Bidzan-Bluma et al: Physical Activity and Cognitive Functioning of Children: A Systematic Review
- Megan M. Herting, et al: Exercise, Cognition, and the Adolescent Brain
- Julia C. Basso, et al: The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review
- Amy Sippl: Attentional Control: Long-Term Strategies & Supports For Diverse Learners
- Rebekah Pierce: How To Make Working Out Executive Function Friendly