Ep. 111: Move The Body, Heal The Mind with Dr. Jennifer Heisz
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You know that exercising is good for your muscles and bones. Exercise can also strengthen your brain, in ways you may not realize. In her new book, Move The Body, Heal The Mind, Dr. Jennifer Heisz (pictured above) of McMaster University’s NeuroFit Lab shares the latest research about how to use physical activity to optimize mental and cognitive wellness. Here, she speaks with Dr. Andrew Miners, Medcan’s clinical and product director of sports medicine, therapy, rehabilitation and fitness, about the way physical activity helps us focus, fights Alzheimer’s, builds creativity and can be as effective as medication at treating mental illness like depression or anxiety.
LINKS
Check out Dr. Jennifer Heisz on LinkedIn, Instagram, Twitter and her website. Learn more about the McMaster University NeuroFit Lab, where Dr. Heisz is director.
Here’s a link to the toolkit that Dr. Heisz mentioned in the episode, which provides tips on how to optimize mental and cognitive health with exercise.
Buy her new book, Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity and Sleep
Read Dr. Heisz’ blog on Psychology Today
Check out Dr. Heisz’s co-authored studies about the effects of exercise on the brain:
The effects of aerobic exercise intensity on memory in older adults in Applied Physiology, Nutrition, and Metabolism co-authored by Ana Kovacevic, Barbara Fenesi, Emily Paolucci & Jennifer J. Heisz
Enjoyment for High-Intensity Interval Exercise Increases during the First Six Weeks of Training: Implications for Promoting Exercise Adherence in Sedentary Adults in PLOS One by Jennifer J. Heisz, Mary Grace M. Tejada, Emily M. Paolucci & Cameron Muir
The association of aging and aerobic fitness with memory in Frontiers in Aging Neuroscience by AM Bullock, AL Mizzi, Ana Kovacevic & Jennifer J. Heisz
INSIGHTS
“The brain sees [exercising] as an extravagant expense, and so it goes out of its way to talk you out of it,” says Dr. Heisz. Planning your workouts ahead of time, and writing them down in your planner or calendar can make you more likely to actually get out there. Put on your favourite upbeat playlist, and your brain will learn to pair fitness with something you enjoy, like music, and build up your enthusiasm for getting exercise. [6:02]
Small differences in your workout can yield big changes. With just a 30-minute light-to-moderate workout, a neurochemical called neuropeptide-Y (NPY) is secreted, and helps to calm the amygdala, or the fear centre of the brain. “Even just a single bout of movement helps to reduce anxiety immediately after, and the benefits grow the longer that you engage,” says Dr. Heisz. [9:38]
Many people with anxiety avoid working out in order to avoid sweating, breathing deeply or feeling their heart racing —the same symptoms of a panic attack. But exposing your body to these symptoms will help you build tolerance and resilience to stress, according to Dr. Heisz. Short intermittent sprints during your daily walk (even just for a few seconds!) will help your brain become less fearful of getting active. [11:15]
Sedentary behaviour is a main risk factor for dementia because it starves the brain of oxygenated blood, so taking a two-minute movement break for every 30 minutes of sitting at your desk will help you to focus at work, sharpen your mind, and lower your risk of developing Alzheimer’s or dementia. [23:05]
Different types of activity will improve different areas of the brain’s prefrontal cortex. Running on a treadmill or performing a choreographed dance helps with your focus as you go through the rehearsed movements in your mind. Cross training, tennis or football makes you more creative as you learn to think on your feet and react to people around you. Not to mention, research shows that when older adults worked out with others, in a social setting, they saw more health benefits—even if they weren’t working out as hard. If you can, try to incorporate both styles of exercise into your weekly routine. Try a morning yoga class one day, and a group volleyball game another day. [36:14]