3 ways you can use physical exercise and movement to improve your mental health and performance today

This article is the first of seven articles that introduce the topics that make up a healthy mind platter, and is meant to be your guide to better mental health and performance. This article will give you three scientifically proven ways you can improve your mental health and performance, through the use of physical exercise (high pulse) and movement (e.g. walking). Even just incorporating a 10 minute well designed break into your workday can give you a host of benefits.

Improving our health in some way is always on top of the list of New Year’s resolutions. One area of benefits of physical exercise that hasn’t gotten as much attention up until recent years are the amazing benefits that exercise has on our brains. According to neuroscientist Dr. Suzuki, “physical exercise is the most transformative thing you can do for your brain today.” 

If you are interested in learning how exercise and movement can:

• Improve your mood and decrease stress

• Help those with anxiety, depression, PTSD and other psychological disorders

• Increase focus and attention, and improve your memory

• Delay and reduce the risk of age-related cognitive decline (dementia, Alzheimer's etc.) 

Then this article is for you. 

#1 Exercise 3-5 times per week for 30-45 minutes to boost brain function, mental health and protect against aging

The most important thing you can do for your brain health from a physical movement perspective is to exercise 3-5 times per week for about 30-45 minutes. The best way to do it, is to combine three sessions of aerobic endurance training (running, cycling, swimming etc.) with two sessions of resistance training (lifting weights).

Just one single bout of exercise (minimum of 30 min. recommended) has been shown to:

• Enhance mood states and decrease stress levels

• Relieve symptoms of psychological disorders such as anxiety and depression

• Improve focus/attention, long-term memory, recollection and reward-based learning

Protect your brain from age-related decline by exercising long-term
If you keep exercising long-term you can protect your brain from age-related cognitive decline by strengthening/growing areas of your brain that are susceptible to cognitive decline in aging. It will not cure dementia or Alzheimer's disease, but it will take longer before the diseases of aging have an effect.

Recommendation: Ideally you want to complete three aerobic (30 min) sessions, and two resistance sessions (45 min) per week. Start slow and build up your tolerance.

1. Aim for 3-4 times per week of 30 minutes of aerobic exercise like jogging, cycling or power walking. Remember that some exercise is always better than none.

2. In addition, shoot for 2-3 times per week of 45-60 minutes of resistance training. 

3. When in doubt, doing a session of aerobic work for 30 minutes seems to trump resistance training and HIIT for your brain health, based on the current research. There hasn’t been as many studies on resistance training and HIIT. However, there are still many studies pointing to many brain benefits from resistance training such as: depression, anxiety, cognitive function, and fighting age-related cognitive decline.

#2 Incorporate at least 10 minutes of walking in daylight & nature 

In addition to exercise, there are also a host of health benefits associated with getting in other forms of movement such as walking during your workday. If you get your walking done outside in daylight, and preferably in nature, the benefits are even greater.

Structure your workday in 60-90 minute sessions with 10 minute walking breaks

When we work we can sustain high performance on demanding tasks for about 60-90 minutes. To maintain high performance you want to take a break around the halfway point of a 60-90 minute worksession, but the latest after 90 minutes. Ideally you want to get outside and walk for at least 10 minutes, which will among many things improve your mood.

The power of daylight

Research has shown that viewing daylight, and in particular during the morning hours will improve energy levels, sleep, mood, and cognitive performance. That’s why you want to try to get your 10 minute walk done outside (particularly early morning and late afternoon).

Being in nature is good for mood, cognitive performance and stress levels

If you combine your walk in daylight with nature, you will reap even further benefits. One study found that people who walked in nature for 50 minutes vs. those who walked in urban areas scored higher on mood and did better on a memory test. Another study found that walking for 50 minutes in nature decreased anxiety, improved mood and memory. Walking in nature also lowers stress in just 20 minutes compared to urban walking.

Recommendation: Break up your workday by taking walks outside in daylight and nature

1. Schedule worksessions of about 60-90 minutes, and take a 10 minute break of brisk walking in daylight (ideally in nature/park) during or after worksession.

2. Find time to go for one extended walk of about 50 minutes. If you struggle finding time for a longer walk, consider walking meetings.

3. If you can’t get outside, stare into the horizon through a window to help relax your vision and reduce stress. Also consider viewing images and videos of nature for 5 minutes.

#3 Sit and stand (or treadmill) 50/50 during your workday 

According to one study of nearly 8000 participants, “adults spend an alarming 9-10 hours/day sedentary.” Studies on prolonged sitting conclude that long, uninterrupted sedentary bouts are associated with increased mortality risk independent of physical activity, and that breaking up sedentary time every 30 min may be optimal. Alternating between standing and sitting at work can help with bodily pains, improve subjective health, and self-rated work performance.

If you want to take your office movement to a new level, get an active workstation such as a treadmill or cycling station. A study of 137 participants found that “participants showed significantly better attention and cognitive control scores during the active session as compared to the seated session, but worse verbal memory scores during the active session. There were no significant differences between cycling or treadmill workstations.”

Recommendation: Stand or treadmill about 50% of your workday

1. Gradually build up to where you can spend about 50/50 of your time sitting and standing (or walking/cycling). Try not to sit for more than 30-45 minutes in one go.