In our busy lives, finding time for exercise can feel impossible.
But what if just five minutes of movement could help protect your brain health?
What I’ve discovered is that movement truly is medicineespecially for your brain.
Shutterstock
Throughmy method, I’ve seen how simple, consistent movement transforms not just bodies, but minds.
Read on to discover fivesimple exercisesthat can help lower your risk of cognitive declinethey only take minutes a day.
Scientists call them “hope molecules.”
Shutterstock
Your muscles are manufacturing antidepressant molecules, and they travel to your brain from your muscles.
They help people have more hope and recover from trauma and improve cognitive function.
This goes across the board for everyone.
Shutterstock
And there’s no dose of movement that’s too small to get physical and mental benefits.
This extra blood brings more oxygen and nutrients that are essential for brain cells to function properly.
It also triggers the release of a protein called brain-derived neurotrophic factor (BDNF).
Shutterstock
Brain Fertilizer and Mood Boosters
BDNF is like fertilizer for your brain.
It helps your brain cells grow, develop, and make new connections.
Higher levels of BDNF have been linked to better memory, learning, and improved mood.
Shutterstock
It improves mood and reduces depression.
A happy brain can function more effectively and prevent cognitive decline.
I like to call them movement bites or movement snacks.
Shutterstock
Why is it effective for brain health?
A modification for a gentler version would be to perform them a little more shallowly.
Or to use a chair to actually squat down to ensure you don’t go too deep.
And a common mistake to avoid would be to not let your knees cave in towards each other.
Be sure to keep your knees in line with your ankles and toes.
Think joint stack alignment.
That’s what I like to call it.
That will give you about a five minute movement snack!
It’s effective for brain health because it increases your heart rate and blood flow to the brain.
While at the same time, the coordination between the arms and the legs stimulates brain activity.
You want to avoid leaning forward.
Stand tall, and don’t forget about drawing your navel in and up.
Stay connected to your spine, your upper and lower body connected by your core.
So keep your torso upright, engaging your core, and your shoulder blades down.
Make small circles, and gradually increase the size of the circles for 30 seconds and then reverse direction.
So that’s a full minute.
Do this three times with a short rest in between.
If you have any shoulder pain, you could modify this move by doing smaller circles.
If needed, you could also do the exercise seated.
Common mistakes include stiffening your neck, looking up or looking down, and clenching your hands.
So you are engaging different parts of the leg when you move it to the side and then forward.
Do this for about a minute for one leg and short rest and then alternate sides.
We have a tendency to lean to the standing leg when raising the other one.
Be sure to avoid this by keeping your torso upright and engaging the core, navel to spine.
Torso Twists
Stand with your feet about hip width apart, maybe a little wider.
Do this three to four times.
This rotation engages your spine, which improves flexibility and stimulates mental alertness by enhancing that coordination.
it’s possible for you to lower your arms a little bit if you have shoulder pain.
Be sure not to force the twist and don’t twist too much.
They all work by increasing circulation, stimulating neuroplasticity, and releasing mood-boosting chemicals into your body.
This all helps fuel your energy and repair the muscles.
And for brain health, omega-3s are especially important.
Think salmon, walnuts, and antioxidants like berries, and the vitamins found in spinach and eggs.
This is going to support cognition and reduce inflammation.
So together, proper nutrition and regular movement boost memory focus and overall brain health.
They go hand in hand.
What to Avoid
Limit processed foods, limit added sugars, and limit alcohol.
These can all have negative effects on brain health.
This leads to very tangible benefits like better energy, mood, and mobility.
It also sets the stage for increasing the duration or intensity of the movement as you progress.
Physical Changes Come Later
You will improve mobility and flexibility over time.
Especially when you include stretching or dynamic movements, there will be improvement.
This all contributes to better posture and counteracts the effects of sitting for long periods.
Same thing with the arm circles.
I would say the most noticeable changes will be in mood stress reduction and overall energy right away.
And then the physical improvements come a little more slowly over time.
But building a positive relationship with physical activity leads to all of these benefits as you progress.
Move Your Body
My best advice, number one, is always to exercise regularly.
That’s physical activity.
Prioritize Sleep
Quality rest is also key.
Aim for seven to nine hours of sleep per night.
Maintain a consistent sleep schedule.
Avoid screen time and caffeine before bed.
Eat a brain healthy diet to play a crucial role in cognitive health.
Engage with friends, family, community.
Being socially active does help maintain mental sharpness and emotional wellbeing.
So, practice those stress-reducing techniques.
Monitor Your Health
Monitor your health conditions like high blood pressure, diabetes, and high cholesterol.
Have your regular labs and checkups done with healthcare providers who are collaborative.
And mostly, just stay curious and open to life and new experiences.
It keeps the brain flexible, adaptable, and resilient.
