Exercise not only benefits the body but also significantly enhances brain function, in part due to brain-derived neurotrophic factor (BDNF). This protein, often called “fertilizer for the brain,” helps strengthen neurons, supports neuroplasticity, and plays a vital role in enhancing our ability to focus and concentrate.

When we remind ourselves that exercise just feels good, and that after we do our activities we are often happier, that can help us overcome the inertia of lying on the couch and get some momentum to get up and out the door for our run.

A 2021 Harvard Health article adds to the mountain of scientific literature linking exercise and cognitive function and improved memory and thinking skills. Exercise boosts your memory and thinking skills by acting on both the body and on the brain.

Optimizing our mental health is a challenge. I don’t think we should all be happy all the time, and experiencing life to the fullest can involve being happy, sad, excited, anxious or any one of many different moods and states.

The problem is when we experience chronic stress, anxiety or depression for extended periods of time without relief. 

Therefore, in today’s post I’m sharing ideas on how to use exercise and physical activities to improve your mental health.

Do you remember the first time you really found a song or artist you LOVE?

This week we’re exploring the impact that fun and play have on our health, wellbeing and ability to perform to our potential. While fun and play are usually NOT what we think about when perform at a high level, there is amazing research that shows that having fun, playing and crafting happiness in our lives is a key determinant of sustainable high performance.

Do you find yourself forgetting things more and more? Or feeling fuzzy minded when you need to be clear and sharp? You may be losing your edge if you’re not moving your body.

The benefits of mindfulness are far reaching - from decreasing stress, anxiety, and depression, to boosting focus, memory, problem solving. In addition to these functional benefits, there is also some evidence that mindfulness affects the structure of the brain. Studies have shown that meditation is associated with a higher concentration of grey matter in certain areas of the brain. However, the impact of mindfulness and meditation on white matter is less understood.

You also might have noticed that when you exercise regularly you have improved quality of sleep and are able to make better food choices. Basically - when you prioritize exercise, all other aspects of your health and performance improve!

Gamma brainwaves are the highest frequency brainwaves, measuring at a rate of 30-100 cycles per second (Hz). This is when various parts of the brain engage all at once to give us peak perception and function.

Theta brainwaves are one of the slowest brainwave states, measuring at 4 - 7 cycles per second (Hz). In this state our creativity is flowing. During theta wave activity, several regions of our brain activate at the same time and connect to each other. This is how we have leaps of insight, come up with new solutions to old problems, and discover links we didn’t see before. A classic example is being on autopilot in the shower, going through the motions without thought, and having a new, seemingly random, idea pop into your mind.

Last week we introduced Alpha brainwave states. Alpha brainwaves measure at 8 - 15 cycles per second (Hz), and tend to come about during acts of “metacognition” - or thinking about how you think. This state of reflection is crucial for learning, adapting, strategizing, and performing at the highest possible level. In order to enter into alpha brainwaves and strategic thinking, you need to relax your body while keeping your mind engaged so you can explore the things you want to achieve. One thing that can get in the way of this? Stress.

Over the past couple of weeks we’ve discussed the importance of entering into Beta brainwaves in order to enter into a state of deep focus and sustained concentration. Learning how to unlock beta brainwaves and enter into focused execution allows us to accomplish more, decrease stress, and direct our attention towards what is important.

​​Last week we introduced beta brainwaves, the brainwaves that occur when we are in a state of deep focus and sustained concentration. Learning how to unlock beta brainwaves and enter into focused execution allows us to accomplish more, decrease stress, and direct our attention towards what is important. However, the periods in between these deep focus states are just as important.

The five human brainwave states are Beta, Alpha, Theta, Delta, and Gamma. By understanding the different properties of brainwaves and the situations in which they arise, we can learn to trigger these performance states to enter into them at the appropriate time. This week we’re going to dive into the first state: Beta brainwaves.

I’m sure you’ve noticed on days you don't get a good sleep, you struggle to concentrate, are unable to recall facts, and find it difficult to solve problems. It’s also well established that students’ academic performance is correlated with sleep quantity and quality. But what exactly is happening at night that helps us think clearly the next day?

Great performers enter a state of complete connection to the task while remaining completely relaxed. In so doing, they consistently deliver exceptional performance. From a brain science perspective, they are able to access gamma mode, a state of intense brain activity when the entire brain works together at once.

We drive ourselves day and night. We never rest. We never step back. We push and push and push.

Why is this a problem? Because that’s not how the brain works. It’s not how the body works. It’s not how performance works. And it’s not what optimizes our health and longevity.