Movement is vital to brain function in so many ways. It’s been a long time since we had to think too hard about how to move our bodies, but in order to make any movement, we must mentally plan out that movement milliseconds ahead of the actual movement. Our brain must quickly envision and almost rehearse a movement in our brain, before we actually physically initiate it. Most movements are so routine that we aren’t aware of this mental pre-planning that's going on. Truly, movement gives us a chance to learn how to anticipate and respond. That's great 'exercise' for our brains.

In this way, movement, and the practice of envisioning and pre-planning our responses, can help us wriggle free from destructive emotions.^48–49 Movement not only provides a distraction from intense emotions, it also helps us to feel more confident in our ability to meet challenges, overcome obstacles, and master our problems.

On a more spiritual and emotional level, movement changes our perspective. Movement creates a wedge between us and the stressors that are weighing on us, or the obstacles that challenge us. Instead of being paralyzed by our fears, consumed by our emotions, or swallowed up by our stress, we can, literally and figurately, move out of those spaces and into a state of mastery. That mastery is developed through exercise and movement. What’s the #1 piece of advice you’ll hear after a tough break up? Survey says... go for a run! It makes intuitive sense that we need to shake off what is pulling us down through movement and exercise. And, often it works.

On a physiological level, exercise is good for our mental health because it pumps more blood upstairs to our brains.^50–51 That blood flow carries oxygen and glucose, which provides our neurons with the energy they need to function optimally. At the same time, exercise increases the removal of wastes, which again serves to help our brain function at its best.⁵²

Beyond that, newer research has discovered other mechanisms through which exercise boosts our brain function and mood. For example, brain-derived neurotrophic factor (BDNF) is a chemical that acts like a fertilizer for neurons. In research, it has demonstrated an ability to enhance learning, concentration, and mood.^53–54 The best exercise for increasing BDNF is intense exercise. Any form of exercise that gets the heart rate up will spike BDNF release in the brain.^55–56 Generally, the more BDNF you have circulating, the better your brain function and mood will be.^57–58

Recommendation

Do some strength training, a little cardio, and don’t forget to move your body for fun. Strength training builds mitochondria.^59–60 We will go into more depth on this in later chapters, but just know that mitochondria provide our bodies and brains with a reserve of easily accessible energy when we need it. This reserve of energy supply is important as we go through life and experience stressors, as stress places increased demands upon our energy system.⁶¹ Having that buffer puts less pressure on our blood sugar regulation mechanisms,⁶² helps reduce oxidative stress⁶³^-65and inflammation,^65–66 and provides needed energy for neurons to continue to hum along throughout the day.^67–68 Healthy and numerous mitochondria equals greater mental and physical resilience.

When you’re trying to lose weight, cardio alone can be hit or miss. But if you want to feel instantaneously better mentally and emotionally, cardio is king. Variation in intensity helps with creating the stimulus for surges of BDNF. For general boost in mood, reduction of anxiety, and sharpening of cognition, however, most studies reveal that 20 minutes of more steady-paced cardio exercise will do the trick.^69–70 That’s huge. We no longer have to push it to the max to expect benefits. Starting low and slow still works! Going 40 to 60 minutes increases the benefits even further.^71–72

If you’re looking for something shorter in duration, more exciting, with lasting benefits, try intervals. Whatever the rhythmic movement (running, cycling, swimming), warm up for a few minutes, and then go for 6-8 rounds of 15 seconds on, 45 seconds off. That will definitely give your brain and body the internal chemical change that will help tame emotional distress.

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From The Mental Wellness Diet: Ancient Wisdom - Evolving Science - Modern Day Options © 2020 Justin Bethoney NP IPN, Inc.. Published for educational and informational purposes only; it is not a diagnosis, treatment or substitute for professional healthcare. Talk with your own clinician about your health.

Movement

Sources cited in this section

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