Move or Lose It: How Physical Activity Saves Your Body and Mind

Recent studies show that nearly 1.8 billion adults are at risk of diseases caused by insufficient physical activity.

That's nearly one-third (31%) of adults worldwide who are failing to meet the recommended physical activity levels.

According to the World Health Organization (WHO), the levels of inactivity are projected to rise further to 35% by 2030.

However, these statistics likely understate the problem—measuring precise levels of inactivity is challenging.

What we do know is that illnesses are rising higher and higher each year due to less physical activity, including:

• heart diseases

• type 2 diabetes

• and Certain cancers.

Modern lifestyles have fostered sedentary habits, making it easier for people to choose Netflix while bingeing on Pizza rather than taking a walk in the park.

Many prefer driving over walking or biking, further reducing opportunities for physical activity.

The consequences of being inactive go beyond physical health. Being inactive has profound effects on the brain, leading to:

• Dementia

• Alzheimer

• Cognitive decline

Inactivity reduces blood flow and neurotransmitter production, which is essential for optimal brain function.

It also contributes to rising rates of depression, especially among teenagers. Decades ago, depression and anxiety were rare; now, they’re alarmingly common, with devastating consequences.

My goal for this newsletter is to raise awareness and inspire you to move more.

By the end, you’ll understand the incredible benefits of physical activity for your brain, how much exercise you need each week, and simple steps to integrate movement into your daily life.

Let’s dive into how physical activity transforms your brain and why it’s essential for your overall health.

Brain + Physical Activity

Neuroplasticity

Neuroplasticity is the brain's ability to adapt, reorganize, and form new neural connections throughout life.

Both physical activity and the brain are interconnected this is how:

1) Blood Flow: Exercise increases blood flow to the brain, delivering oxygen and nutrients—essential for brain health and neuroplasticity.

2) Brain-derived neurotrophic Factor (BDNF): A protein that's stimulated during physical activity which supports the survival and growth of neurons, and strengthens synaptic connections.

3) Stress Reduction: Exercise lowers cortisol levels (hormone stress) and promotes the release of endorphins—improving the brain's environment for plasticity.

4) Memory and Learning: Exercises like aerobics have been proven to enhance the hippocampus—this is the region involved in memory and learning which is a key site for neuroplasticity changes.

5) Cognitive Flexibility: Regular physical activity improves the brain's ability to adapt to new tasks faster, solve problems faster, and recover from injuries—showcasing the effects of enhanced plasticity.

These are just some of the great benefits that physical activity has on the brain.

Here are some exercises both for the brain and body that can help you maintain and improve your brain.

Forms of Brain Training

1. Puzzle Games like:

• Chess

• Sudoku

• Crosswords

• Logic Puzzles

These are just some of the games that can improve one's problem-solving and critical thinking.

2. Memory Exercises like:

• Recalling lists

• Matching games

These types of games are great because they challenge short-term and long-term memory.

3. Speed and attention tasks/games like:

• Fortnite

• Reflexion

• Call of Duty

• The ruler drop

These games when played in moderation are great because they require quick responses and sustained focus which can help improve speed and attention.

4. Learning new skills like:

• Languages

• Musical instrument

Picking up new habits to learn is not only fun and challenging, but also helps to stimulate different brain regions.

5. Mindfulness meditation:

Mindfulness practices can help improve focus, emotional regulation, and attention in fact scientists have found that it influences two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotional regulation.

Training your brain is so beneficial for the amazing benefits that it provides to your day-to-day such as:

• Boosting focus and concentration.

• Reducing age-related cognitive decline.

• Improving memory retention and recalling.

• Increasing mental sharpness and processing speed.

• Enhancing cognitive flexibility and problem-solving abilities.

These things are essential if you want to perform at your best daily.

Let's move on to some physical activities that can provide great benefits for your brain.

Balance and Tone Training

1. Yoga Poses like:

• Tree pose

• Warrior III

• Downward dog

All of these can help improve balance, focus, and relaxation.

2. Tai Chi:

It is perfect for enhancing balance and reducing cognitive decline because it combines slow, flowing movements with mental focus.

3. Pilates:

It strengthens core muscles while also improving posture and mindfulness.

4. Single-Leg stand:

It engages the brain in real-time adjustments by challenging balance.

5. Balance Board or Stability Ball:

Both can promote dynamic stability and brain-body coordination.

6. Dynamic Exercises like:

• Step-ups

• Side planks

• Walking lunges

They Can enhance tone and balance simultaneously.

Balance and tone training stimulate both physical and cognitive systems. While performing these exercises the brain is forced to maintain equilibrium and execute precise movements—fostering mental agility and overall brain health.

Resistance Training

People often see resistance training as only associated with building muscle and strength, however, resistance training has amazing benefits on cognitive function, emotional well-being, and overall brain health such as:

1. Boost cognitive Function:

Resistance training increases blood flow to the brain which stimulates neuroplasticity which helps improve:

• Memory

• Attention

• Decision-making

2. Enhances Neurogenesis:

Resistance training promotes the growth of new neurons, particularly in the hippocampus which is essential for learning and memory.

3. Increases Brain-Derived Neurotrophic Factor (BDNF)L

Resistance training stimulates the release of BDNF—a protein that:

• Improves learning

• Supports neural health

• Protects against neurodegenerative diseases.

4. Reduces Stress & Anxiety:

Strength exercises regulate stress hormones (like cortisol), which improves mood and emotional resilience.

5. Improves Sleep:

Enhances sleep—essential for the brain's performance, mood, and health.

6. Slow Cognitive Decline:

Strength training has been linked to reducing the risk of age-related cognitive decline and diseases like Alzheimer's.

7. Enhances Emotional Regulations:

Mental clarity and emotional control improve because during resistance training discipline and focus are required.

Types of Resistance Training for Brain Health

1. Bodyweight Exercises like:

• Planks

• Squats

• Lunges

• Push-ups

These exercises are great because they engage multiple muscle groups and require coordination—benefiting brain-body connection.

2. Free Weights and Machines like:

• Kettlebells

• Dumbbells

• Resistance Machines

They help build strength while requiring focus and precision.

3. Resistance Bands:

Great for smaller muscle groups—improve strength and promote stability.

3. Functional Training:

These are exercises that mimic daily activities like:

• Lifting

• Pulling

• Pushing

These are great because they improve both physical function and cognitive processing.

Resistance training is not just for building muscle, but an important tool for maintaining brain health—making it an essential part of a healthy lifestyle.

Physical Activity Requirements

The World Health Organization (WHO) and many other organizations recommend that adults engage in regular physical activity to maintain a healthy lifestyle, Specifically:

1. 150 minutes of moderate-intensity aerobic activity per week like:

• Cycling

• Dancing

• Swimming

• Brisk walking

2. OR 75 minutes of high-intensity aerobic activity per week like:

• Running

• Competitive sports

• High-intensitive interval training (HIIT)

3. OR a combination of both moderate- and high-intensity activity.

Other Recommendations:

1. Muscle-Strengthening Activities:

At least 2 days per week to work major muscle groups such as:

• Legs

• Hips

• Back

• Arms

• Chest

• Abdomen

• Shoulders

2. Balance & Flexibility Training:

Everyone benefits from this especially older adults to prevent falls and maintain mobility.

3. Spread Activity Across the Week:

Don't do all the exercise in 1-2 days; consistency is key spread it throughout the week.

The END

Hopefully, you've learned something new and this has inspired/motivated you to start taking control of your health.

Don't wait until it's too late the sooner you start the better. The simple question to ask yourself is: do you want to live longer?

If so then what are you waiting for Start NOW.

That's all I have for you this week thank you so much for reading all the way through.

Please don't forget to subscribe if you haven't already to receive my newsletter weekly and don't forget to follow me on X for daily wisdom.

Thank You,

Oscar.