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Exercise is much more than a prescription for physical health; it's a powerful tool for maintaining and enhancing the nervous system. As someone who has spent years researching and experiencing the impacts of stress, burnout, and nervous system dysregulation, I can attest to the transformative power of regular physical activity. Here are 10 ways exercise benefits the nervous system:
Chronic stress can wreak havoc on the nervous system, leading to symptoms like anxiety, irritability, and insomnia.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Exercise acts as a natural stress reliever. When you engage in physical activity, your body releases endorphins, which help to alleviate stress and better balance your mood.
Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections. Regular exercise promotes neuroplasticity by increasing the levels of brain-derived neurotrophic factor, a protein that supports the growth and survival of neurons. This leads to improved cognitive functions and better mental health.
Harvard Health confirms the benefits of exercise on brain function and memory.
Quality sleep is essential for a healthy nervous system. Exercise can help regulate your sleep patterns by reducing the time it takes to fall asleep and increasing the duration of deep sleep. A well-rested brain is better equipped to manage stress and maintain emotional balance. In fact - the Cleveland Clinic even mentions that exercise can improve sleep quality as much as prescription medications!
Exercise triggers the release of neurotransmitters like serotonin and dopamine, which are known to enhance mood and emotional stability. These neurotransmitters help in reducing symptoms of depression and anxiety, making it easier for the nervous system to maintain a balanced state.
Engaging in regular physical activity has been shown to improve cognitive functions such as memory, attention, and problem-solving skills. By enhancing blood flow to the brain, exercise ensures that the brain receives the oxygen and nutrients it needs to function optimally.
The autonomic nervous system controls involuntary bodily functions like heart rate and digestion. Exercise helps to balance the ANS by shifting our nervous system into the [Play State], where we're balanced between the Sympathetic fight-or-flight and Ventral Vagal rest-and-digest responses on the NEUROFIT Ring below:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
A healthy nervous system is closely linked to a strong immune system. Regular physical activity boosts the immune response by reducing inflammation and promoting the circulation of immune cells. This helps the body fend off infections and illnesses more effectively.
Chronic inflammation is a common issue that can lead to nervous system dysregulation. Exercise helps to reduce inflammation by lowering the levels of inflammatory markers in the body. This reduction in inflammation supports overall nervous system health and resilience.
Interoception is the awareness of the internal state of the body. Exercise enhances interoception by making you more attuned to your body's signals. This heightened awareness helps in better managing stress and anxiety, as you become more skilled at recognizing and addressing these feelings early on. You can also improve interoception by doing simple daily somatic exercises like Body Tapping:
The NEUROFIT App's smart exercise library matches you with exercises that relieve stress within three minutes.
Start Small: If you're new to exercise, begin with short, manageable sessions like a 10-minute walk.
Mix It Up: Incorporate a variety of activities such as yoga, strength training, and cardio to keep things interesting.
Set Goals: Establish clear, achievable goals to keep yourself motivated.
Buddy Up: Find a workout partner to make exercise more enjoyable and to keep each other accountable.
Aim for at least 10 minutes of moderate aerobic activity each day, along with muscle-strengthening activities on two or more days a week.
Yes, regular exercise has been shown to reduce symptoms of anxiety and depression, by triggering the release of neurotransmitters that enhance mood and emotional balance.
Activities that combine physical movement with mindfulness, such as yoga and tai chi, are particularly beneficial. However, any form of regular physical activity, including walking, running, and strength training, can help.
Set achievable goals, mix up your activities to keep things interesting, buddy up with a partner to stay accountabile, and consider using technology like the NEUROFIT app to track your progress and receive personalized recommendations.
By adding regular exercise into your routine, you can experience profound improvements in your mental, emotional, and physical well-being.
