BrainSmart Movement - Actionable Steps

Movement and muscle training compete for the #1 prescription for a happier, bigger, faster, and sharper mind. But how, specially, do we make this prescription actionable?

How do we stimulate the three critical pathways discussed in our first post on Movement & Muscle:

• BDNF growth hormone release,

• Mitochondrial Health,

• Immune Support and anti-inflammation affect.

Movement Principles That Work

Include both strength and cardio - Your body needs both types of stimulus.

Most days: 20-30 minutes at "hard to talk but possible" intensity - This hits 60-70% of your max heart rate (roughly 180 minus your age; calculators online).

Twice weekly: Add intense short bursts - 30 seconds to a few minutes of all-out effort (especially important for peri/post-menopausal women when estrogen drops).

It's all relative - Push your current boundaries, whatever they are. Less fit? Great news - it takes less effort to trigger these beneficial pathways!

Bonus Tip: Dual-Task Training = Combine Physical Training with Cognitive Training

Real-World Example: Janice's Routine

Living on Vancouver's North Shore, it's been easy to build effortful movement into daily life along with some more targeted activities.

Cardio:

• Daily: Hillside walks for errands in Upper Lonsdale and coffee down on the waterfront.

• The intensity: The sweet spot where it's a bit hard to talk (breathless) but not impossible. (Typically called Zone 2 cardio)

• Twice weekly push: add 4 intense uphill sprint interval training sets (up one block as fast as I can go, 3-4 blocks down or east/west flat for recovery; repeat)

Strength: Short morning home routine with just a mat and $10 resistance bands:

• Daily minimum: Hip flexor stretch, Figure 4 stretch, Dead Bug, Bird Dog (1 set of 10 per side); 3 set each ideal. This all feel good!

• Twice weekly: Add or substitute glute bridges, side leg raises, resisted clamshells, side planks.

• Leg Snacks: Lunges and hamstring stretches breaks from sitting or while waiting for the water to boil!

Dual-Task Training: Physical movement + cognitive challenge

• Listening to audio books and my geeky podcasts while walking.

• Chen Style Taiji - Sword and Barehand: 10-15 minutes practice a day (regular short bouts instead of a few long bouts).

Taiji for Dual-Task Training is my favorite due to the demand level for focus and mental effort - remembering and coordinating complex sequences, form, balance, timing, action intent, and breath control.

Special Note for Women in Menopause

Without estrogen's muscle-building help, we need intensity to signal our nervous system that more muscle is needed! Those twice-weekly sprint intervals become crucial at this stage of life.

Safety First

Important: Consult a professional before starting any new exercise routine beyond walking. Good form and understanding your risk factors are essential for avoiding injury. A friend (half my age) recently injured their back using gym weights without proper training. This led to recurring pain, and ongoing physiotherapy needs.

The best exercises for you may be different from mine. My example is offered to illustrate effective strength training that doesn't require expensive equipment - body weight and basic resistance tools can work wonders. And in my experience, they do work wonders!

Next Steps

Ready for more specifics? Check our Playbook Movement Portal for links to our expert resources.

Keep on moving!

Janice