INNATE Blog

Moving to manoeuvre the mind: How movement transforms the mind

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The physical benefits of exercise are well-known and, of course, are extremely important. Yet, the effects of exercise are far more wide-spread than simply what it does to your muscles or the calories you burn. 

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We are intricately connected, holistic beings and we must consider our lifestyle in a similar way. Therefore, it should not be wholly surprising that movement manoeuvres the mind. 

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Arguably, we live in the most sedentary culture of all time. We go to the tap and water pours out (hot water at that), we turn a switch and we have heat, we go to the shop and the farming has been done for us, we get in the car and drive to our destination, all of this so we have time to sit at our desks to work. These innovations are not inherently bad, however they have created a sedentary lifestyle whereby we have to consciously make time for movement. 

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Unsurprisingly, such inactivity is damaging for mind and body alike. Zhu et al. (2019) found that children who did not exercise ‘had significantly greater odds of having an anxiety diagnosis than those who met the physical activity guideline.’ This is also influenced by the fact that when you exercise regularly, your ‘fight and flight’ response becomes less reactive (Anderson et al, 2013).  So, if you are sedentary, your survival response is a lot more sensitive, sparking our ‘fight or flight’ mode much more easily. The point being that exercise directly impacts the mind, for better or for worse. 

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A little aside with my reader, if I may.

Just to be clear:

• I am not going to continue to sprout doom and gloom.
• I am not going to tell you that you need to become obsessed with the gym. 

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So, onto the sciency stuff. When we move our brain improves in three main ways:

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1. Neuroplasticity increases. This means the brain can create new neural pathways and brain cells. So when you intuitively know you need to ‘get out to clear your head’, this is literally what you are doing– giving yourself breathing space to tackle issues with a fresh mind, to create beneficial neural pathways. 
2. Happy hormones. Movement releases serotonin (the ‘feel good’ hormone), dopamine (the motivation and reward release), norepinephrine (a neurotransmitter that helps with attention and alertness) and endorphins (natural painkillers that helps with stress-relief and promote well-being).
3. Oxygen. Movement increases blood flow to the brain, boosting energy levels and overall brain function.

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In sum, moving the body, manoeuvres the mind into this preferential state. Alongside the physical impact on the mind, when we move mindfully, we can also use it as a way to reflect and engage with our subconscious. It is like re-establishing the connection between mind and body, using both to support each other. Sure, when we exercise without awareness, we will still benefit physically in mind and body. However, by coupling the physical advantages with intention and consciousness, the same session of movement will be drastically more powerful. 

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Why? The key is that mindful movement allows for introspection. Do you ever find focussing on being ‘mindful’, or meditating extremely difficult? Your brain wonders, you feel frustrated and there is little, or no, true reflection. Well, sometimes we need to put some stabilisers on and help channel our awareness to where we want it to be. 

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Movement provides this support. By moving the body, we help focus the mind and, accompanying this with a mindful intention, we transcend external stimuli and create a space for true introspection. In turn, leading to greater self-awareness and insight into one's thoughts, feelings, and behaviours. We can get into ‘the zone’, more specifically the zone of our authentic self.

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Rember, exercise should be a process of somatic reflection, not a means to exploit our bodies. Moving mindfully, to compassionately exert both mind and body, to harmonise all parts of the self back together and reconnect with our inner-being, is the basis for a much more beneficial session.

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And, here's the good news. The World Health organisation (WHO) recommends 150 minutes of moderate-intensity activity or 75 minutes of more vigorous movement per week, as well as muscle-strengthening activities twice a week. You don’t need to be intensely exercising daily. This is a complete misnomer, which sets us up for failure and, in fact, can damage your body, especially in relation to the female menstrual cycle (more on that to come).

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Yes, you can go for a HIIT class at the gym, but you can also just go for a walk. The most important thing is to start integrating movement into your life. You don’t have to be a full blown exercise guru to enjoy the incredible benefits of moving; the mind doesn’t know the difference between a walk and a HIIT session.

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How to build a habit of moving to manoeuvre the mind:

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1. Download INNATE, an intelligent video journaling app (find out more here)
2. Record how you feel before moving.
3. Record how you feel after moving.
4. Re-watch your past self and encourage your future self to move.

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So, if you are lacking energy, suffering from brain fog, or anxiety, then use the beautiful connection between the mind and body to uplift you. Move mindfully to access the full potential of your mind. Truly, it is that simple.

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This is perfectly summer up by Soren Kierkegaard, one of the greatest minds who has ever lived: ​​

Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, & the more one sits still, the closer one comes to feeling ill. Thus if one just keeps on walking, everything will be all right.

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References

Anderson E, Shivakumar G. (2013), ‘Effects of exercise and physical activity on anxiety’, Front Psychiatry, 23;4:27

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World Health Organization (2020). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

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Zhu, X., Haegele, J.A. and Healy, S., 2019. Movement and mental health: Behavioral correlates of anxiety and depression among children of 6–17 years old in the US. Mental Health and Physical Activity, 16, pp.60-65., 

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