My 83-year-old mom told me the other day that she thinks of me when she gets outside for a walk with her dog each day: “move it or lose it.”
There’s a ridiculous amount of information out there on different types of workouts and which ones are best, and I’ve tried just about everything. Here’s what I’ve learned: movement is medicine.
If you can find a way to move your body throughout the day, it will benefit every aspect of your health. But don’t just take my word for it – let’s dive into the science behind why movement is truly medicine for both body and mind.
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🧠 Enhances Brain Function and Memory
Movement does more than just work your muscles – it literally changes your brain. Exercise increases blood flow to the brain, enhancing cognitive function, memory, and learning abilities. It stimulates the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuron growth and survival. Even more impressive? A single workout can improve your focus and attention for up to two hours!
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😁 Boosts Mental Health and Mood
The mental health benefits of exercise are so powerful that studies have shown movement can be as effective as certain medications for improving mood. In fact, recent research from the University of Iowa found that just 15 minutes of vigorous movement (like a brisk walk or dancing) significantly reduces feelings of depression and anxiety, while an hour of sitting increases anxiety symptoms.
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😴 Improves Sleep Quality
Want better sleep? Add movement. Research shows that regular exercise increases time spent in deep sleep – the most physically restorative sleep phase. This deeper sleep helps boost immune function, support heart health, and regulate stress and anxiety.
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😍 Strengthens Cardiovascular Health
Being sedentary doubles the risk of cardiovascular disease. Regular movement, particularly aerobic exercise like walking, strengthens your heart and improves circulation. This reduced cardiovascular risk is one of the most well-documented benefits of regular physical activity.
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🦿 Maintains Joint Health and Mobility
Movement is crucial for joint health. Regular exercise improves flexibility and range of motion, which in turn decreases pain and makes everyday tasks easier. I realize when your joints ache it’s frustrating to move your body, but movement is often the very thing needed to reduce that discomfort.
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💪🏻 Builds and Preserves Muscle Mass
We’ve talked about the importance of building and maintaining muscle as we age, and the role of muscle in protecting bones, maintaining balance, regulating blood sugar, supporting metabolism and enabling everyday activities. Read more on muscle here.
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🩼 Prevents Falls and Maintains Independence
One in four adults over 65 falls each year, and falls are the leading cause of fatal and non-fatal injuries in older Americans. Even more concerning, one out of five falls causes a serious injury such as broken bones or head trauma, with over 95% of hip fractures being caused by falls. Regular strength and mobility training helps maintain balance and flexibility, making it crucial for preventing falls and maintaining independence as we age.
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⚡️ Supports Metabolic Health
Movement plays a key role in supporting a healthy metabolism by regulating blood sugar levels, reducing the risk of type 2 diabetes, supporting healthy weight management and improving insulin sensitivity. Ninja tip: Go for a walk for 15 minutes after your meal to drastically improve your blood sugar.
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🤓 Boosts Productivity
Remember that two-hour boost in focus I mentioned earlier? That’s huge for productivity. Even a quick midday walk can improve your afternoon activities and decision-making abilities. Plus, if you work outside of the home, it’s been reported that those who move regularly take fewer sick days, report less back pain (goodbye, desk slouch!), and show higher levels of job satisfaction. Here’s a favorite movement tip: swap your sit-downs for walking meet ups. You’ll be amazed at how much more energized and creative your conversations become.
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💃🏾 Increases Longevity and Quality of Life
Regular movement reduces all causes of mortality and significantly improves quality of life. It reduces the risk of colon cancer, high blood pressure, osteoporosis, depression and anxiety, and obesity.
Bottom lines?
The evidence is clear: movement is medicine. And you don’t need to become a marathon runner or professional athlete to reap these benefits. The key is finding activities you enjoy and aiming for at least 150 minutes of movement per week.
Stay tuned for my next post, where I’ll break down the different types of exercise and help you find the perfect mix for your lifestyle and goals.
What resonates most with you from these benefits? I’d love to hear which of these motivates you to get moving!
xo Tracey
