Need some new workout "inspo"? What about a geeky dive into exercise and the brain?

We've all been there: you know you need to get up and go workout, or get back into a regular exercise routine…the signs are there. Your dog is practically bringing you the leash; your workout shoes are staring longingly in your direction from the closet; your body is stiff and your energy is low; your workout buddies put out a BOLO on you; you find yourself quickly scrolling past inspiring workout posts on social with an envious grumble.

And yet, you still choose that extra hour of work; or that glass of wine on the back patio; or that extra few minutes of sleep. 

Or sometimes, you're just so exhausted from the stress of the day or the major curveballs life's thrown at you lately (new job, a move, a baby, an injury or illness…lots of curveballs), and you can't muster the energy (or time) to get back into things.

Whatever the reason, staying on a regular exercise routine can be challenging…but perhaps learning a bit about how exercise and movement impact so much more than our physical health will inspire you to reprioritize this incredible “thriver accelerator” in your life. 

Let's dive in:

Exercise is so much more than a good sweat.

Try something for me right now: if you’ve been sitting or lying down for a bit, stand up and move around for thirty seconds. Move any way you’d like: stretch, shake out, do some jumping jacks, dance a little - anything. 

Then, take inventory of how you feel. What are the body sensations? How’s your alertness and focus? Your energy?

My guess is you feel, at the very least, a little bit more alert and focused. Why? Because movement of any kind lights up your brain in almost every area: focus, attention, decision-making, emotional regulation, learning, memory…you name it. In fact, people who exercise regularly:

• Learn better and have better memory
• Decreased risk of brain-related diseases
• Are more productive and have better focus
• Get along better with others at work
• Feel more able to handle their workloads and life-loads (aka, more resilient)
• Manage their time better
• Have less sick days
• Exercise even encourages neuroplasticity, helping the brain rewire itself

Exercise is good for our mental health, too.

Exercise has incredible power to influence our mental health - even on a clinical level. Consider these two studies: 

1. In 2004 a researcher named Joshua Broman-Fulks found that rigorous exercise reduces anxiety intensity.
2. In another landmark study, researchers at Duke University split a group of 150 into three smaller groups of individuals who all had clinical depression. One group was prescribed Zoloft; a second group was prescribed exercise; and a third group was prescribed a combination of both.

At the end of the 16 week trial, all three groups had a significant drop in depression symptoms and about half were completely depression-free (in remission). Researchers concluded that exercise was as effective as medication, and follow-up studies validated their findings. 

The point is very much not that we should stop prescribing medication for depression - it’s that we should start prescribing exercise, too.

Something to remember: it's true that exercise can temporarily improve a number of things; for example, one study found that exercise can boost our mood up to 12 hours afterward. We can also temporarily improve focus, alertness, energy, and cognition through exercise and movement; but when when it comes to long-term structural improvements to the brain, these results are only evident after several weeks of consistent training. 

If you want to experience a profound, sustained positive impact on your mental health and well-being, regular exercise is key. 

How? Well, for one thing regular exercise builds our dopamine “bank account” up, helping us be more resilient, more motivated, more positive, more receptive to joy, better able to connect to others, more courageous and willing to take risks, and more trusting. 

And of course even though it's not our topic for today, we know that regular exercise is also good for our physical health too, in so many ways:

• We live longer
• Better pain management/mobility/flexibility
• Better bone density, joint/ligament/tendon strength and laxity
• Better muscle tone, improved body composition, and endurance
• Improved weight management
• Stronger and healthier lungs and heart
• Decreased risk of chronic disease
• It just feels really. Freaking. Good.

Bottom line: exercise often to reap the many benefits exercise has to offer.

It's been a minute…how can I start back on a regular routine?

If you aren’t exercising now on a regular basis, remember it’s still a yes, and: YES, one small movement session will boost your mood! AND, starting small is the ticket to long-term commitment. 

So, try this: commit to one small movement session per day. Just a few minutes at most; maybe between work meetings or calls you can take a quick walk around the house, do a few pushups, or hold a plank, walk the dog, etc.

And then, once per week, commit to one longer exercise session (30 minutes or so)...just one! You can do anything one time. The goal is simply to protect the time and do something you love and enjoy; you can build and add from there. Whether it's high intensity work like intervals or a spin class, lower intensity aerobic training, weight or strength training, or flexibility training like yoga or Pilates, find time to get up and move. 

Bottom Line:

Exercise is my lifeline for stress management, pushing myself and growing as an athlete, mom, friend, wife, and business owner, and it's my personal time to prepare for my day. I NEVER miss those appointments with myself if I can help it - even if it's just a light, blissful stroll with my dog between calls.

Whatever you choose, protect the time for it and honor your appointment with yourself. For your body and mind - you won't regret it.