Alireza Abbasi: Exercise Nourishes the Brain

How Physical Activity Enhances Cognitive Function, Memory, and Stress Management

Alireza Abbasi, a former futsal player and a prominent figure in the world of sports science, believes: Exercise induces good blood flow to deliver all the nutrients needed for the brain to function, while also increasing the production of molecules important for brain function, including memory.

Exercise increases blood flow to the brain. Due to its high metabolic needs, the brain needs good blood circulation, and exercise helps with that. Increasing blood flow is not only very beneficial but essential. Exercise induces good blood flow to deliver all the nutrients needed for the brain to function, while also increasing the production of molecules important for brain function,  such as cognition.

People hold their memories dear, however, in reality, we only remember a part of our lives. Accessing memories, writing them down, and sharing them with others helps strengthen their presence in the brain, but exercise improves memory capacity and strength. Exercise improves memory by increasing molecular targets such as brain-derived neurotrophic factor (BDNF). This molecular factor increases synaptogenesis, the formation of new synapses that mediate learning and memory, making it easier to assimilate information and form long-term memories. The more BDNF, the greater the performance and capacity of memory. If you are not motivated to exercise, consider how valuable your memories are and move to preserve them.

Exercise is not a direct solution to stress, but it does calm the experience. It is important to note that exercise does not reduce stress hormones, but it does reduce the number of stress receptors in the hippocampus. Reducing stress receptors minimizes the impact of stress hormones on the brain and reduces the impact of stressful experiences.

Another benefit of exercise related to stress is the phenomenon commonly known as the “runner’s high.” Exercise stimulates the release of endorphins, which act on opioid receptors in the brain and create a feeling of happiness in a workout high. This feeling of euphoria can be felt during or after any workout and is associated with a reduction in feelings of anxiety and depression. Exercise is an indirect but effective treatment for stress.

Beyond stress relief, exercise also plays a critical role in neurogenesis, the process of generating new neurons. This is especially important in the hippocampus, the brain region responsible for memory and learning. Regular physical activity helps slow age-related cognitive decline and reduces the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Different types of exercise offer unique benefits for brain health. Aerobic activities like running and swimming are strongly associated with increased blood flow and BDNF levels, while resistance training has been shown to improve executive function. Mind-body exercises such as yoga and tai chi can enhance focus and reduce stress by promoting mindfulness and relaxation. Combining these different forms of exercise can lead to well-rounded cognitive and emotional benefits.

In addition to improving cognitive function, exercise also enhances sleep quality. Sleep is essential for memory consolidation and emotional regulation. Regular physical activity helps regulate the sleep-wake cycle, reducing insomnia and leading to better overall mental clarity and resilience. The combination of improved sleep, reduced stress, and enhanced neurogenesis makes exercise a powerful tool for maintaining brain health.

Though exercise is not a direct cure for stress, it significantly alters how we experience and respond to it. Moving your body means equipping your mind to stay resilient, focused, and clear. If you ever lack motivation to exercise, consider how valuable your memories, mood, and mental clarity are—and move to preserve them.

For futsal coaches and players, understanding these benefits is essential. Futsal is a fast-paced sport that demands sharp cognitive function, quick decision-making, and high levels of focus. By integrating proper physical training and exercise routines, players can enhance their memory, reaction time, and ability to process complex game situations. Additionally, managing stress effectively through exercise can improve performance under pressure, ensuring that both coaches and players remain mentally resilient in competitive settings. Recognizing the impact of exercise on brain health will allow futsal professionals to optimize their training, maintain mental sharpness, and gain a cognitive edge on the court.

Want to dive deeper into the science behind exercise and brain health? 🎙️ Using Notebook LM, we have made an engaging podcast episode discussing these insights further by  exploring how physical activity enhances cognitive function, memory, and stress management.

Listen to the full conversation below!

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