When I first began my personal heath journey, I knew movement was important but I didn’t realize it was transformational. I exercised on most days primarily intending to burn calories and lose inches around my waist. Beyond that I was not likely to add movement as I do now — the walk to a friend’s house instead of a drive, a standup paddle date instead of a dinner out, swimming with my children instead of watching a movie. Like most of my readers I was busy (limited time) and tired (needed rest) and I considered movement only necessary for physical health. Then I immersed myself in the science of wellness and learned that movement actually changes how your brain functions and can improve the quality of your life. I now move to boost my mood, become a better version of myself, and solve the problems that weigh on my mind. Let me take you through some physiology!
Movement can improve our mental health by alleviating anxiety and depression. (1,2) As a physician, this makes perfect sense to me. Movement raises our levels of serotonin, the same chemical we increase when we prescribe SSRIs (selective serotonin re-uptake inhibitors), a common treatment for depression. Movement also causes release of endorphins and endocannabinoids, our natural opioids and cannabinoids - two other chemicals that give us a sense of ease and wellbeing. In a world where many of us might find ourselves somewhere on the spectrum from mild rumination to debilitating anxiety or from feeling a bit down to to being depressed, getting out for some movement can only help!
The second fascinating piece of neuroscience is that movement literally changes our brain physiology by activating the part of our brain called the prefrontal cortex. This is the area involved with our “executive function”— the constellation of abilities that distinguishes us as human beings. This brain region enables us to make complex decisions, feel love, develop empathy, and be the best versions of ourselves. By moving more frequently we become more motivated by our higher selves and less driven by the amygdala, the area of the brain that processes fear.
The third benefit of movement is something that many of us have experienced but perhaps couldn’t explain - the boost in creativity that accompanies movement. Exercise increases our neuroplasticity (the ability to form new connections between neurons) and research shows that going for a walk can improve a person’s ability for to generate creative ideas and explore many possible solutions to a problem. (3) This is completely in line with my personal experience of struggling with a challenge for some time, then going for a jog or bike ride, and suddenly having my answer.
So what does this mean for you this month and what is your call to action? Of course, continue your usual exercise routine for your physical health. It will decrease your risk of developing cardiovascular disease, cancer and dementia just to name a few. But perhaps more importantly, move because it will also help you become a better version of yourself and position you to enjoy this beautiful life a little bit more!
1- Kandola A, Vancampfort D, Herring M, et al. Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Curr Psychiatry Rep. 2018;20(8):63. Published 2018 Jul 24. doi:10.1007/s11920-018-0923-x
2 - Carek PJ, Laibstain SE, Carek SM. Exercise for the treatment of depression and anxiety. Int J Psychiatry Med. 2011;41(1):15-28. doi: 10.2190/PM.41.1.c. PMID: 21495519.
3 - Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152