Have you ever felt like your mind is stuck in a fog, struggling to focus or remember even the simplest things? Or maybe you wake up feeling drained, with little energy to tackle the day ahead. If you’re nodding along, you’re not alone.
Many adults in their 30s, 40s, and beyond experience cognitive decline and chronic fatigue, often feeling like they’ve lost control of their mental clarity and energy.
And, I know firsthand how debilitating things like depression, cognitive decline, and chronic fatigue can be from my experience with my grandmother and past clients. Whether it’s the endless fatigue that makes it hard to get through the day or the memory lapses that leave you feeling out of control, these issues can make even the simplest tasks feel overwhelming. And when traditional methods don’t seem to offer the relief you need, it’s really easy to feel discouraged.
But what if I told you that the solution to these frustrating symptoms might be simpler than you think? In this post, I’m diving into how even gentle, easy-to-follow exercises can boost your brain health, sharpen your focus, and lift that heavy fog—no special equipment or grueling workouts required (unless you want to, of course).
Whether you’re just starting your wellness journey or looking to enhance your routine, these tips are designed with your unique needs in mind. Let’s get started.
The Link Between Exercise and Mental Health
So, let’s start with some key things your body does when you exercise:
- Reduces insulin resistance, which causes inflammation, aging, and contributes to cognitive decline
- Increases ketosis, which great for the brain, weight loss, and energy
- Increases BDNF (brain-derived neurotrophic factor), which is needed for optimum brain and memory function
- Increases the size of the hippocampus, which is the part of your brain in charge of learning and memory
- Improves vascular function, which is great news for your heart and blood pressure
- Reduces stress (who doesn’t need that)
- Improves sleep (same thing here, who doesn’t need that)
- Improves mood and concentration, which was huge for me
- Increases survival of new neurons (brain cells)
Now, that’s a lot! But this is how powerful moving your body can be.
So, first, when you move your body, you increase blood flow throughout your entire body—including your brain. This isn’t just about getting your heart rate up; it’s about delivering oxygen-rich blood to your brain, which is crucial for its function. Think of it like watering a plant; the water represents the blood, and the plant is your brain. Just as water helps a plant grow and thrive, increased blood flow helps nourish your brain cells and keep them functioning optimally.
Now, let’s talk about growth factors—these are chemicals in your brain that affect the health of your brain cells. Exercise promotes the release of these growth factors, such as BDNF (Brain-Derived Neurotrophic Factor), which helps repair and protect your brain cells from breaking down and is also crucial for learning and memory.
Exercise also does wonders for your mood and sleep, while also reducing anxiety and stress. And this is partly due to the release of endorphins, your body’s natural painkillers, which are known to produce an overall feeling of well-being. These endorphins act like a natural ‘anti-anxiety’ remedy and can help you achieve a state of calm and comfort, which makes it easier to fall asleep and sleep more deeply.
Everything that I’ve mentioned so far is why exercise is a big part of my OAKLEY Method, the pathway to healing that I take my clients through.
And research is continually supporting the role of exercise in enhancing cognitive functions and alleviating symptoms of mental health conditions. Numerous studies, that I’ve linked below, have shown that regular physical activity can lead to improvements in cognitive functions, memory, and attention. If you’re experiencing symptoms of anxiety or depression, exercise has also been found to be a powerful component of a treatment plan that can be pivotal in helping decrease your symptoms and improve your quality of life.
- Voss, Michelle W., et al. “Exercise, Brain, and Cognition across the Life Span.” Journal of Applied Physiology, vol. 111, no. 5, Nov. 2011, pp. 1505–1513.
- Erickson, K. I., et al. “Exercise Training Increases Size of Hippocampus and Improves Memory.” Proceedings of the National Academy of Sciences, vol. 108, no. 7, 31 Jan. 2011, pp. 3017–3022.
- Parimon, Tanyalak, et al. “Physical Activity and Cognitive Function in Individuals over 60 Years of Age: A Systematic Review.” Clinical Interventions in Aging, vol. 9, no. 2014, Apr. 2014, p. 661.
- Anderson, Elizabeth, and Geetha Shivakumar. “Effects of Exercise and Physical Activity on Anxiety.” Frontiers in Psychiatry, vol. 4, no. 27, 23 Apr. 2013.
- Cooney, Gary M, et al. “Exercise for Depression.” Cochrane Database of Systematic Reviews, vol. 9, no. 9, 12 Sept. 2013.
Simple Exercises to Start Your Routine
So, now that we’ve explored how powerful exercise can be for your brain and mental health, let’s dive into some simple routines that you can start today. And the best part? These exercises don’t require any special equipment, unless you want them to, and they’re designed to be gentle enough even on days when your energy levels might be low.
1. Stretching
Stretching helps improve your flexibility and increase circulation, both in your blood and lymph vessels, which are key for keeping your body and mind feeling their best. A simple stretch like reaching for your toes, or a gentle side stretch, can help wake up your muscles and increase blood flow to your brain. You don’t need to be a yoga master to benefit from stretching, although yoga has amazing health benefits—just a few minutes each morning or evening can make a big difference. If you want specific guidance on how to stretch, for how long, etc. there are tons of apps and other YouTube videos that can guide you based on where you’re starting from.
2. Walking
Walking is one of the most accessible forms of exercise, and it’s a great way to get some fresh air while boosting your brain. Start with short walks around your neighborhood, even if it’s just for 5 or 10 minutes. The goal isn’t to push yourself to exhaustion, but to gradually increase the duration as your stamina builds. Over time, you’ll find that these walks not only help with physical fitness but also clear your mind, making it easier to focus and manage stress. Of course, you can always walk on a treadmill or hop on a bike or elliptical to achieve the same results. And as a bonus, you can listen to your favorite music or a podcast while you go.
3. Balance Exercises
Balance exercises are another fantastic way to engage both your body and mind. Simple moves like standing on one leg for a few seconds or walking heel to toe in a straight line can improve your stability and brain function. These exercises challenge your brain to maintain coordination and control, which can be especially beneficial if you’re experiencing cognitive symptoms. As a bonus, these kinds of exercises are already built into other forms of exercise such as yoga, Tai Chi, and even some strength training exercises, which we’ll get into next.
4. Strength Training
I could write an entire post on strength training alone, but for the sake of time, we’ll keep it short and simple today. For a bit of strength training, you don’t necessarily need any weights or machines if you don’t want—just your own body will work just fine. Exercises like wall push-ups or seated squats are gentle but effective ways to start building muscle strength. And strength training not only helps keep your body strong but also supports your brain health by improving blood flow and reducing inflammation. Again, there’s lots of apps, programs, and YouTube videos to help get you started. You can even hire a personal trainer if you’d like. But what’s really important for strength training is that you do each movement with good form, so be sure to double check that before you really get started or start adding weight.
5. Mind-Body Exercises
Lastly, let’s look at some mind-body exercises like simple yoga or Tai Chi. These exercises focus on the connection between your breath and your movement, promoting relaxation and mental clarity while working your muscles at the same time. Tai Chi, with its slow and deliberate movements, is particularly effective in helping you tune into your body and quiet your mind. Yoga has also been gaining popularity for a long time, and with good reason. But these exercises are great for when you want to combine physical activity with mental relaxation. There are also various apps and YouTube videos to help guide you and get you started. I will say I love using the Down Dog app for my own yoga sessions, so feel free to check that one out.
So, incorporating even a few of these exercises into your daily or weekly routine can make a huge difference in how you feel both mentally and physically. The key is consistency (but not perfection)—starting small and building up as you feel more comfortable.
As a side note, if you’re considering starting these or any new exercise routines, please remember to consult your healthcare provider, especially if you have any specific health conditions. It’s important to ensure that any new activities are safe and appropriate for your individual needs.
Tips for Incorporating Exercise into Daily Life
Okay so, now that you have some simple exercises to start with, let’s talk about how to make them a regular part of your routine. I know that when you’re dealing with fatigue or cognitive challenges, the idea of adding something new to your day can feel pretty daunting. But with the right strategies, it’s entirely possible to integrate these exercises with minimal effort and maximum benefit.
1. Start Small and Integrate Exercise Into What You Already Do
One of the best ways to incorporate exercise into your life is to blend it with activities you’re already doing. For example, if you’re watching TV in the evening, try doing some light stretching or balance exercises during the commercials. If you’re on the phone, consider walking around your home or yard while you chat. These small, almost unnoticeable additions can make a big difference over time, without requiring a huge shift in your routine.
2. Listen to Your Body and Modify as Needed
It is absolutely critical to listen to your body and honor how you’re feeling each day. Some days, you might have more energy and feel up for a longer walk or more intense stretches, while on other days, you may only feel capable of a few minutes of gentle movement. That’s perfectly okay! The key is to modify the exercises to fit your energy levels and capabilities and grow as you move through your journey. Again, the goal is consistency, not perfection—so if all you can manage today is a short stretch or a few deep breaths, that’s still progress.
3. Set Small, Achievable Goals
When it comes to exercise, small, achievable goals are your best friend. Instead of committing to 30 minutes of exercise every day, start with just 5 or 10 minutes, maybe three times a week. It could be a quick morning stretch, a brief walk after lunch, or a few squats while you’re waiting for your coffee to brew. These small goals are easier to stick to, and as you build confidence and endurance, you can gradually increase the time or intensity.
And remember, it’s about creating a routine that feels manageable and sustainable for you. The hour I’m now able to dedicate to exercise every day may or may not be what works for you. Over time, these small efforts do add up, leading to significant improvements in how you feel both physically and mentally. And every time you meet a goal, no matter how small, you’re building a foundation for better health and greater well-being.
Maintaining Motivation and Routine
Once you’ve started incorporating these exercises into your daily life, the next challenge is maintaining that motivation and developing the discipline to stick with your routine. I understand that consistency can be tough, especially when you’re dealing with fluctuating energy levels or mental fatigue. But building a regular exercise habit is key to reaping the full benefits for your brain.
And, honestly, you’re worth it.
So, even if you start small, sticking to a routine, and even creating a non-negotiable appointment with yourself, helps to solidify exercise as a super important and regular part of your day, making it easier to stay on track. This way you create a predictable rhythm in your day that can help stabilize your mood, boost your energy, and enhance your focus over time. Remember, it’s better to do a little bit every day than to push yourself too hard and then feel burnt out.
And, to help keep yourself motivated, consider these simple strategies.
- Keep an exercise diary. Track how you feel before and after your exercise sessions and what you did during those sessions, even if it’s just a quick note. Over time, you’ll likely notice patterns of improvement in your mood, energy levels, and mental clarity, which can serve as powerful motivation to keep going.
- Partner with a friend or join a community group. Having someone to exercise with can provide accountability and make the experience more enjoyable. Whether it’s a virtual workout buddy or a local walking group, having social support can make all the difference in maintaining your routine.
- And if you prefer to exercise alone like I do, setting small rewards for yourself can be really motivating as well. For example, treat yourself to a favorite activity, a delicious cup of coffee or tea, or a relaxing bath after completing your exercise for the day. These little incentives can help you stay committed, even on days when your motivation is low.
- And finally, one of the most rewarding aspects of sticking with a routine is observing the gradual improvements in your mental and physical health. With regular physical activity, you will likely start to notice that your focus sharpens, your energy stabilizes, your memory and recall is quicker, and your mood lifts more consistently. These changes might happen slowly, but they accumulate, building up day by day, and week by week.
And remember, taking control of your brain doesn’t have to be overwhelming. Every step you take, every stretch you complete, every squat and every Sun Salutation that you do, is a step towards a better brain. By incorporating these simple exercises into your daily routine, you can start to feel more focused, energized, and in tune with your body. And it’s really important to celebrate those small victories, as they’re the building blocks of lasting change.
But why stop there?
If you’re ready to dive even deeper into your journey to banish the brain fog for good, I’ve got something special for you. Download my free guide on the top three things you can start doing right now to clear the fog and reclaim your mental sharpness. It’s packed with actionable tips that will help you take control of your brain health starting today. Don’t miss out—click the link below to get your free guide and start feeling like yourself again!
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