Aerobic Exercise

Regular aerobic exercise is the single most impactful factor for brain size, neurogenesis, and prevention of brain atrophy. Aerobic exercise is presented as low stress because it relies on fat burning and adequate oxygen. Aerobic exercise can be sustained for long sessions without hormonal cost. Aerobic exercise stimulates neurogenesis and improves brain function independently of fat burning. Aerobic exercise reduces physiological stress and increases oxygen delivery to tissues. Evidence links structured exercise with reduced risk of disease flares, improved quality of life, reduced fatigue, and enhanced physical function in IBD patients, without exacerbating disease activity. High-intensity exercise provides complementary brain benefits to sustained aerobic cardio. The recommended aerobic protocol is 30–90 minutes per session, 3–6 times per week. The 12-week exercise programme follows FITT principles and targets moderate intensity defined as 60–80% of maximum heart rate. In a 45-minute aerobic session, only roughly 15 minutes of actual fat burning occurs. Two hours of daily walking 5–6 days per week can produce 1,000–1,200 calories of additional fat burning per session. Prior aer…