Unlocking Mental Strength Through Movement - Part 2

Movement at any age can transform your brain! It creates new pathways, improves memory and enhances your mental health. And it’s free!!!

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Exercise is essential to our mental health. Regular exercise can lift your mood, rewire your brain, increase longevity, and combat dementia. The research is overwhelming that exercise is the best weapon we have to assure our minds remain healthy, sharp, and clear. This is especially important as we grow older. Exercise literally rewires your brain. Neuroplasticity (BDNF) is promoted by consistent bouts of exercise.

Making the decision to exercise may be the one of the most important decisions of your life. Exercising consistently can revolutionize your life and health. You will find both your body and mind changing for the better. You will experience greater mental focus, clarity of mind, consistently better moods, and a positive outlook on life. If you suffer from anxiety and mild depression, you may find a reduction in these emotional states.

This week’s newsletter is divided into 3 sections in which I discuss:

• What you need to consider when contemplating how to start on a mental health exercise program,

• Identifying the various exercises that are especially beneficial for your mental wellbeing, and

• Providing a beginners exercise program you can follow that combines aerobic, strength, and mind-body exercises that optimize cognitive function. I especially designed it for individuals at low to moderate fitness levels but that can be adjusted upward or downward, as needed.

Following this outline will make it easier for you to focus on the area that interests you most and make a success of your efforts.

How To Start Out

If you’re just starting an exercise program, here are some key tips to set yourself up for success:

1. Start Slow And Build Gradually – Don’t push too hard at first. Take small steps. Begin with moderate workouts and gradually increase intensity, duration, and frequency.

2. Set Realistic Goals – Focus on achievable, measurable goals, like walking 30 minutes a day or strength training twice a week.

3. Find Activities You Enjoy – If you hate running, don’t force it. Try biking, swimming, hiking, or dancing—anything that keeps you moving.

4. Prioritize Consistency Over Intensity – A moderate workout done regularly is better than an intense session that leaves you too sore to continue.

5. Listen to Your Body – Soreness is normal, but pain is not. Rest when needed and don’t ignore injuries.

6. Incorporate Strength & Flexibility Training – Strength training improves metabolism and joint stability, while stretching helps with mobility and injury prevention.

7. Stay Hydrated & Eat Well – Fuel your body with nutritious foods and drink plenty of water to support recovery.

8. Track Your Progress – Whether it’s using an app, a journal, or simple check-ins with yourself, tracking helps maintain motivation.

9. Don’t Be Afraid to Ask for Help – A trainer, workout buddy, or online community can provide guidance, support, and accountability.

10. Be Patient & Have Fun – Results take time, but every workout is progress. Find joy in the process, and you’re more likely to stick with it.

Exercises Beneficial For Mental Health

Here are some types of movement particularly beneficial for mental health that you can choose from:

• Walking (Especially Outdoors) is low impact and easy to start. You can experience fresh air and nature that helps you reduce stress and improve your mood. Walking is one of the most natural activities for human beings to perform. I often get a sense of peace and contentment after a nice long walk in nature. Jogging and cycling are also very beneficial in much the same way as walking.

• Yoga & Stretching combines movement with mindfulness that helps regulate anxiety, improves flexibility, while producing a deep state of relaxation that activates the parasympathetic nervous system. This is a powerful mental health promoter. Being mindful and regulating your breathing during a yoga session can activate the vagus nerve promoting physical and mental calm.

• Strength Training is a powerful way to have the brain release endorphins that boost mood and bolster self-esteem while providing a sense of mastery and accomplishment. All these benefits are perfectly suited for promoting positive mental states and emotional wellbeing.

• Dance & Rhythmic Movement are great for providing the space for valuable emotional release and self expression so integral to the creation and sustaining of overall mental health. The use of music enhances mood and the experience of confidence and contentment.

• Tai Chi & Qigong are forms of exercise, meditation, and self-defense originating in Asia. They consist of gentle, flowing movement that encourage relaxation, helps with balance, breathing, and mental clarity. They promote mental focus and a deep sense of calm.

• Swimming is a great full-body, low-impact exercise that through water immersion can feel exceptionally soothing and initiating a relaxation response.

• Breathwork & Meditation with Movement like mindful walking or slow, controlled breathing with movement can help manage stress by reducing anxiety, improving mood and promoting calm.

Your Daily Exercise Program

I designed this program as a general approach to establishing a consistent exercise practice by way of small steps. You can modify it as to choice of exercises or movements, duration, etc.

Over time, taking small steps allows muscles, joints, and your cardiovascular system to adapt safely. It also builds sustainable habits that provide the basis of long term adherence to successful exercise programs.

How to Start Small (Proposed Beginner’s Exercise Plan)

Week 1-2:

• Walk for 10-15 minutes daily.

• Try 5-10 minutes of stretching or yoga postures.

Week 3-4:

• Increase walking to 20-30 minutes and add light strength training (2x per week).

• Incorporate breathwork or mindfulness with Tai Chi movement.

Week 5+:

• Adjust appropriate intensity: Add bodyweight exercises, increase walking pace, or try new activities.

• Aim for the recommended 150 minutes of moderate exercise per week as recommended by the CDC.

Supportive Movements

Exercise isn’t the only way to tackle movement that’s good for mental health. Both gardening and housework can be effective.

Gardening

Gardening is a fantastic way to get moving and reap the mental health results. Besides enjoying the very act of gardening, you get to be out in nature and seeing the results of your work.

If done in moderation gardening reduces stress and anxiety by promoting mindfulness and connection with nature. It provides gentle physical activity, improving mood and energy levels while increasing exposure to sunlight, which helps regulate sleep and boost vitamin D. If you are like me, gardening itself gives you a sense of accomplishment and purpose, which is great for mental well-being.

Housework

Housework can be a fine source of activity and movement. It can create a sense of order and control that reduces stress and feeling overwhelmed. It can be a form of low-intensity exercise, which releases endorphins. Engaging in repetitive tasks (like sweeping or folding laundry) can have a relaxing effect. while providing a sense of productivity, which can boost self-esteem and motivation.

One important caveat. If you see housework as a dreaded chore, the mental health benefits will be muted or nonexistent. The positive benefits of housework depend strongly on your perspective.

In general, approach these activities mindfully—focusing on the movements, sensations, and environment—they can be just as beneficial as traditional exercise for mental health.

Final Thoughts

Exercise is a powerful tool for enhancing your brain health, offering benefits that extend beyond physical fitness. Regular movement improves cognitive function, boosts mood, and reduces the risk of neurodegenerative diseases by promoting better blood flow, reducing inflammation, and stimulating the release of brain-boosting chemicals like endorphins and BDNF.

Whether through aerobic workouts, strength training, mindful exercises like yoga, or gardening and housework, staying active strengthens neural connections, enhances memory, and helps manage stress and anxiety. By making exercise a consistent part of your life, you can support mental and cognitive well-being, paving the way for a healthier and sharper mind at any age.

Good luck on this momentous journey of health and longevity.

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It’s a fantastic journey we can take together. I hope you will join me in seeking a healthy and vital life. Each week Vitality Vibes delivers insights crafted to unlock your health and longevity potential.

Vitality Vibes is for educational purposes only. It is not meant to diagnose or treat any medical condition. Consult your medical or health provider with any medical concerns.

Newsletter Bonus

Intermediate To Advanced Exercise Program

Weekly Schedule

Day 1: Aerobic Endurance

• Activity: Brisk walking, jogging, or cycling

• Duration: 30–45 minutes

• Intensity: Moderate (conversation possible but slightly breathless)

• Benefits: Improves heart health, boosts circulation, and enhances brain oxygenation.

Day 2: Strength Training

• Warm-up: 5–10 minutes of light cardio (e.g., walking or jumping jacks).

• Exercises (3 sets of 10–12 reps):

• Squats

• Push-ups or modified push-ups

• Dumbbell rows or resistance band pulls

• Plank (hold for 30–60 seconds)

• Cool-down: Stretching major muscle groups for 5 minutes.

• Benefits: Enhances muscle strength, supports brain plasticity, and reduces risk of neurodegenerative diseases.

Day 3: Restorative Movement

• Activity: Yoga or tai chi

• Duration: 30–40 minutes

• Benefits: Reduces stress, improves mood, and promotes heart rate variability and mindfulness.

Day 4: Interval Training (HIIT)

• Warm-up: 5 minutes of light jogging or dynamic stretching.

• Workout:

• 1 minute of high-intensity exercise (e.g., sprinting, cycling, or burpees)

• 2 minutes of low-intensity recovery (walking or slow cycling)

• Repeat for 20–30 minutes.

• Cool-down: 5 minutes of walking or light stretching.

• Benefits: Increases cardiovascular efficiency, enhances brain-derived neurotrophic factor (BDNF) for cognitive function.

Day 5: Active Recovery

• Activity: Leisurely activities like walking, gardening, or swimming

• Duration: 30–60 minutes

• Benefits: Supports circulation and recovery while keeping stress low.

Day 6: Combination Workout

• Warm-up: 5 minutes of dynamic stretches.

• Workout (alternate every 10 minutes):

• Aerobic exercise (e.g., jogging or cycling)

• Strength training (e.g., bodyweight lunges, push-ups, resistance band exercises)

• Duration: 40–50 minutes

• Cool-down: Stretch and focus on breathing exercises.

• Benefits: Improves overall fitness, heart strength, and brain health synergistically.

Day 7: Rest or Gentle Yoga

• Focus on flexibility, balance, and mindfulness with light yoga or stretching.

Key Tips

• Stay Consistent: Aim for at least 150 minutes of moderate-intensity exercise per week.

• Hydration and Nutrition: Support your exercise routine with proper hydration and a balanced diet rich in antioxidants, omega-3 fatty acids, and whole grains.

• Mindfulness: Incorporate meditation or breathing exercises post-workout to enhance mental clarity and reduce stress.

By combining aerobic, strength, and restorative practices, this exercise plan supports both heart health and brain function, improving overall well-being