Movement is mind medicine. Regular exercise not only strengthens your body but also enhances your brain’s structure and function. By moving with intention, you nourish your neurons, boost mental clarity, and cultivate cognitive resilience.

Why Exercise Matters for Brain Health

• Neurogenesis & BDNF: Exercise increases brain-derived neurotrophic factor, supporting the growth of new neurons and neural connections.
• Enhanced Blood Flow: Movement improves circulation, delivering oxygen and nutrients that fuel cognitive performance.
• Mood & Stress Regulation: Physical activity balances neurotransmitters like serotonin and dopamine, stabilizing mood and reducing stress.
• Sharper Focus & Memory: Regular exercise strengthens attention, learning, and executive functions.
• Neuroprotection: Consistent movement builds resilience against age-related cognitive decline.

Types of Brain-Boosting Exercise

1. Aerobic/Cardio– Running, cycling, swimming, or brisk walking for 20–30 minutes, 3–5 times per week.

2. Strength Training– Resistance exercises 2–3 times per week to support neural signaling and hormonal balance.

3. Mind-Body Practices – Yoga, Tai Chi, or Pilates integrate movement with focused awareness, enhancing both physical and mental harmony.

4. High-Intensity Interval Training (HIIT)– Short bursts of intense activity improve cognitive processing speed and metabolic function.

Crafting Your Cognitive Fitness Routine

1. Assess & Set Intentions: Identify your goals—focus, memory, stress relief—and choose modalities that resonate.
2. Balance & Variety: Combine aerobic, strength, and mind-body practices for holistic benefits.
3. Consistency Over Intensity: Aim for regular movement; even short sessions yield cumulative brain benefits.
4. Mindful Integration: Begin or end workouts with a minute of mindful breathing or body-scan meditation.
5. Track Progress: Note changes in mood, clarity, memory, and overall cognitive energy.

Journal Prompts for Brain-Body Connection

• How does movement affect my mental clarity and emotional state?
• Which exercise modality energizes my mind most effectively?
• What small adjustments can I make to integrate more movement into my day?

Affirmation

“I move my body to nourish my mind. With each breath and step, I awaken clarity, focus, and mental vitality.”

Final Reflection

Exercise is a gift you give your brain daily. At True North, we honor movement as a cornerstone of cognitive health and empowered living. May each intentional step deepen your clarity, resilience, and connection to the wisdom within.