When we exercise and move our bodies, the brain releases feel-good neurotransmitters such as endorphins, dopamine and serotonin. Because of this, exercise has been linked to decreased anxiety and depression. In fact, research shows that 30 minutes a day of moderate exercise three days a week can improve mental health outcomes.

Another great thing that exercising does is strengthen the brain-body connection by activating the receptors that send information to the brain from the body.

Often when we think about exercising, we think about it in terms of what it can do for our physical health. It is also important to recognize how exercise affects our mental health.

According to neuroscientist Dr. Wendy Suzuki, movement and exercise are a “bubble bath for the brain”. Her research indicates that exercise increases mood, focus, attention and reaction time. Even a single dose of physical activity increases dopamine, noradrenaline, serotonin and endorphins; dopamine and serotonin stay high for up to two hours following physical activity. This single dose of exercise also improves a person’s ability to perform prefrontal cortex and attention tasks following the exercise. Long-term exercise also increases positive affect, motivation to exercise, improved body attitudes and memory. Dr. Suzuki says, “Every drop of sweat counts for your brain.”

Exercise and movement can also be helpful for self-regulation. Exercising or doing any kind of mindful movement helps build body awareness. The more aware of how our body feels, the easier it becomes for us to recognize when we are feeling dysregulated. There are times we may be so dysregulated that the only thing we can do is move our body. In these moments, walking to a new location or doing some stretches can help regulate our system.

Here are some tips for adding more movement into your everyday life:

  • Choose a physical activity that you enjoy and that is within your physical capability.
  • Not a runner? No worries. You can dance, take a walk, do yoga, swim laps or play with a pet.
  • Make it a priority to get your body moving. Don’t worry about how you look or if you are doing it right, just focus on moving your body in a way that feels good.
  • Add ten minutes of movement to your day for one week and check in to see if it affects your mood or energy level.

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