Did you know that you can use your body to improve your mind? There is relatively new research into how moving your body can improve your mental health. We have long understood the effect of exercise on our mood but why and how does it work?
I read a book by Carol Williams called “Move!: The New Science of Body Over Mind”. Carol explores the emerging science around physical movement and mental wellbeing. In her book she talks to researchers and practitioners from around the world. After reading Carol’s book I was inspired to write this blog post.
We all understand that exercise is good for us, but how does it affect the brain?
In my blog post about how the brain loves exercise I share what we know about the release of endorphins and “feel good” neurotransmitters following exercise. And whilst we know some information, neurological research is ongoing to understand exactly what is happening.
What kind of exercises help improve our minds?
- WALKING: Walking can increase blood flow to the brain by up to 15%. This has the effect of increasing the size of the hippocampus, which is helpful for memory processing. Walking and running have a trance-like effect—the mind wanders, engages in problem-solving, looks for solutions, and consolidates memories.
- STRENGTH TRAINING: Strength training has been found to improve our sense of self and mental resilience. People who are stronger in middle age tend to have better memory in older age. Dancing makes us feel great, and it appears to be something we are born with. When we hear a regular beat, we produce dopamine—a neurotransmitter that makes us feel good.
How else can we use our body, to improve our mind?
- BREATHING: Breathing at a slower, regular pace, around six breaths per minute, can increase oxygen to the brain, improving brain function. It can also make us feel calmer when stressed. Slower breathing, around three breaths per minute, can bring deep relaxation.
- UPRIGHT POSTURE: Taking an upright posture can help us develop a positive and confident state of mind (think Superman!). It can counteract the production of adrenaline when we feel stressed.
- STRETCHING: Stretching and loosening tight muscles helps the immune system and reduces inflammation. High levels of inflammation have been linked to depression, chronic pain, and fatigue.
If you are interested in ways you can maintain good mental wellbeing you might find it useful to read some of my other blog posts:
- DOSE Yourself Happy
- Why Being Kind is Good for You
- Food and Good Mental Health
- The Importance of Doing Nothing
Solution Focused Hypnotherapy which is what I practice can help you if you are struggling with anxiety, stress or depression. The language of SFH is positive. SFH encourages positive ‘solution’ talk and discourages negative ‘problem’ talk. We don’t dwell on the past or on the problem. We discuss what is good, what is working, what can be done more in order to move towards that preferred future. If this sounds like something you would be interested in pursuing do get in touch for an initial chat.
Reference, notes taken from the book “Move! The New Science of Body Over Mind” by Caroline Williams.