In recent years,
research continues to find a strong connection between mobility and decline in brain health. It’s been long
established that exercise and movement help promote mental health and fight
symptoms of depression, anxiety, and even PTSD.

But we continue to
learn that the benefits of movement extend beyond the management of mental
health conditions and into the realm of prevention and brain optimization. 

For example, research on dementia risk factors consistently finds
that loss of strength, walking speed, and balance are strong predictors of a
future decline in brain health.

Given all of this information, it’s impossible to deny that our body and mind work together.The good news is that we can use this mounting evidence to our advantage.

Your Movement Habits as a Window to Your Brain Health

Your movement
provides a window to your brain. As a physical therapist, I can watch an
individual’s movement patterns to determine where they might be having areas of
brain decline. For example, difficulty keeping balance with walking can
indicate difficulty with planning complex tasks or visuospatial reasoning.

Not only can your movement habits paint a picture of what might be going on with your brain health, but you can also use movement as a tool to optimize your brain.

The great news is
that you don’t have to become a marathon runner or powerlifter to reap the
brain-health benefits. Research has found that a formal exercise practice is not necessary, it’s just about
getting up and moving often.

Adopting a Movement-Based Lifestyle to Promote Brain Health

There are ways of
moving that can have a bigger impact in promoting brain health than others. One
of the most common mistakes I see people make is adopting the habit of mindless
movement or exercise.

Jumping on a
treadmill in front of a TV provides a greater benefit than sitting on the
couch, but also misses a huge opportunity to optimize brain health along with
moving more.

As biomechanist Katy Bowman would argue, the solution isn’t to add more formal “exercise” to your day but instead to focus on adopting a movement-based lifestyle. It doesn’t help to focus on exercise for 30 minutes a day only to be sedentary during your non-exercise time.

“To increase the
benefits of physical activity, strive to put more movement back into your life.
Choose to walk instead of drive, seek out active chores, and learn to move more
during your non-exercise time.” –Katy Bowman

Adopting the habit of mindful movement
throughout your day will help you get more bang for your movement buck. It
starts with learning how to observe yourself.

Understand the ways in which you move,
and even more importantly, how you aren’t moving. Make your movement a mindful practice
for maximum benefits.

The Benefits of Movement on Brain Health

People who move
more throughout their day report a higher sense of well-being. They have more
energy, sleep better, have better memory, and report more positive feelings
about their lives.

Studies have found
that even just having a higher perception and more positive feelings associated
with health can make you less likely to develop chronic disease.

So, don’t wait to
get started living a movement-based lifestyle to optimize your brain health.
This type of living is accessible to anyone.

Here are 3 ways
movement can help you optimize your brain.

Increased Circulation to the Brain

Moving more gets
the blood flowing throughout your body, which benefits all of your organs but
is most impactful for your brain.

Poor brain
circulation can cause “brain fog” and, in the most extreme cases, the death of
brain cells. It’s likely you’ve experienced brain fog and a lack of clarity at
some point. This feeling is a good indication to get yourself up and moving.

Movement enhances
brain health by improving circulation throughout the brain. Having better
circulation means better delivery of oxygen and nutrients to the brain, which
are critical for its function. The more you disperse your movement throughout
the day, the more often you can promote circulation to your brain.

Formation of New Neural Pathways and Strengthening Existing Ones

For every new movement you try, you form new neural circuitry. It’s similar to learning to play a musical instrument or adopting a new language. You can use the connections from your muscles to your nervous system to help stimulate various parts of the brain.

The less variety
you have with your movement, the less stimulation your brain is getting. Adding
variety to your movement can be as simple as going for a walk in a different
environment.

Trying different
ways of getting on and off the floor. Or trying different arm positions during
a squat. Every little variation you add stimulates your brain in a different
way.

Exercise and
movement have also been shown to help increase brain volume through the
formation of new neural circuitry. This happens through a combination of
hormone stimulation and increased blood flow to the brain.

This boost in
volume has been noted in areas of the brain that help with memory, reasoning,
and learning.

Promoting Specific Hormones to Enhance Brain Health

Physical activity
is so powerful that it’s been demonstrated to be more effective than
anti-depressants in cases of depression.

Of course, there is
a time and a place where medication is the right choice, but physical activity
can both enhance the activity of medication and provide a sustainable strategy
for managing and preventing mental health conditions.

Regular movement
helps release hormones like endorphins and serotonin, which help lift your
mood. It also helps promote dopamine and norepinephrine levels in the brain
which helps with attention and focus.

An increase in
these hormones helps reduce levels of cortisol, or stress hormones, in the
body. Lower levels of cortisol have been linked with a lower risk of chronic
disease.

The more you get yourself moving, the more you can reap these benefits.

Adopting a movement-based lifestyle is one of the most powerful ways to optimize your brain health and set yourself up for a healthy future. Keep it simple. Just focus on moving and moving often.

How often do you
move mindfully? How often do you perform mindless exercise? Which chores can
you use to enhance your activity level throughout the day? Please share with
our community.

As we progress through our lives, birthdays often become
something that we regard with apathy and indifference or worse yet, dread.

But, if we are lucky enough, these mile markers will
continue to come around each year…so, why not find a way to celebrate our age
rather than shame it?

Christie Brinkley, 66, is the perfect role model for not
only embracing our age but celebrating it with joy and gratitude.

Looking Back

Perhaps you’ve heard the advice to never look back in life
and always forage ahead, looking towards the future.

While this advice certainly has it merits, there is
something to be said for occasionally looking back on all that we have
accomplished, endured, and overcome in the past year.

Which is exactly what Christie Brinkley did as she happily began her 66^th year. Proving that life is full of surprises, Brinkley kicked off her 66^th birthday on February 2^nd by popping out of cake, captioning an Instagram post with, “I never would have guessed that I would start my 66th year of life popping out of a cake! But that’s EXACTLY what I did as Guest Ringmaster in NYC’s own Circus!”

Her Instagram caption continued on to share highlights from
her past year, saying, “In fact my whole past year has been filled with so many
incredible milestones! From reprising my role as Roxie Hart on Broadway! And
headlining the show in Las Vegas! I went [on] Dancing with the Stars and
foxtrotted over to ABC’s hit show The Goldberg’s season premiere where I
reprised my role as The Girl in the red Ferrari from the classic hit film Vacation!
I harvested grapes from the Bellissima vineyard in Italy and watched my
children’s careers and passions blossom! .”

While we may not all be able to enjoy such lavish
experiences in our own lives, Brinkley’s caption serves as the perfect reminder
that looking back on the special moments and experiences from the past year can
be extremely fulfilling and joy-inducing.

Looking Forward 

Just as looking back can help foster gratitude, looking
forward is equally important!

Reminding ourselves that life is full of surprises and
remaining open to all of the possibilities that life presents to us is one of
the best ways to live each year to the fullest.

Not one to only look backwards, Brinkley closed out her
birthday Instagram post by saying,
“I can’t wait to see what exciting #milestonesofme await for 2020! With age
comes wisdom and confidence which I find to be liberating! I also know I feel
my best when I look as good as I feel.”

With each passing year, as Brinkley aptly points out, we’re
each given the gift of growing wiser, more experienced, and hopefully, getting
to know ourselves just a little bit better. Rather than focusing on the numeric
value of our age or an additional gray hair or wrinkle, why not focus on the
lessons learned, the smiles shared, and the wisdom we’ve acquired?

Let’s all take a cue from Brinkley and how she celebrates
her birthdays with equal amounts of gratitude for the past and excitement for
the future, embracing each passing year with open arms.

Furthermore, Brinkley’s daughter, Alexa Rae Joel, 34,
admires the way that her “ageless, tireless, dauntless Golden Supermom”
approaches not only her birthdays, but life in general, commenting, “…I’m in
awe of how my mother jumps headfirst into life without pause. She’s not afraid
to put herself in a position where she may even be — dare I say — ‘laughed at’
by the cold cynics of the world. Anything you’re terrified of tackling?
Anything that scares the bloody daylights out of you? I guarantee you: If Mom
hasn’t already tried it, she’ll be first in line to do so.”

We applaud your zest for birthdays – and life – and wish you
the Happiest of Birthdays, Christie! Thanks for being a superb role model for
us all!

How do you celebrate your birthday? Do you have any
birthday traditions that help to make your birthday special? If you were to
look back on your past year of life, what milestones stand out the most? Share
your thoughts and comments below!