We tend to sit longer at the holiday table during the holiday season and sometimes overeat during all the delicious meals. However, we cannot forget about moving, especially those of us who are no longer “spring chickens” and when our metabolism tends to slow down. It is tough to shed additional pounds if we forget about some kind of physical activity between festivities. It does not have to be any sophisticated exercise plan, but we need to keep moving. As Albert Einstein once said, “Life is like riding a bicycle: to keep your balance, you must keep moving.”

Physical exercise is not only good for our bodies but also essential for our brain health. Much research links physical activity to brain health (Macpherson, H. et al. 2017; Benedict, C. et al. 2013; Erickson, K. I. et al. 2010). Some research suggests that exercising is the best prevention of Alzheimer’s (Panza, G. A. et al. 2018; Erickson, K. I. and Kramer, A. F. 2009; Hess, N. C. L. et al. 2014).

One of the most important studies is a study published in the Proceedings of the National Academy of Sciences (Erickson, K. I. et al. 2011). The results indicated that adults who walked 40 minutes three times a week for one year had brain growth in the hippocampus, the area of the brain most important for memory functioning.

When we exercise, our brain releases more serotonin and endorphins, which are “feel-good” hormones. Exercise also increases the flow of oxygen-rich blood to our brain. Generally, simple exercises like walking and/or jogging can be a very good antidote for stress, sadness, depression, anxiety, etc. When you have a bad day and feel like life has too many strains, instead of getting yourself submerged in depressive or anxiety-generating thoughts, grab a jacket and walking shoes and go outside. Walk or jog and see the beautiful nature around you.

There is beauty in nature everywhere, even in the middle of town and on a rainy day. Look at the clouds. If you don’t have enough strength that day, just sit outside and breathe.

Please remember that anxiety and depression do not facilitate healing, so get some exercise.

Most research suggests that 30 minutes of brisk walking five times a week is all that is needed to benefit from good health. However, any kind of physical activity counts, and even a little bit of exercise a day is better than nothing.

My patients always ask me what would be the best exercise regimen for them. I agree with Dr. Christiane Northrup; the important thing about exercising is that you have to do it with joy. If you start some kind of exercise that you were told would be best for you, but you don’t like it, you’ll stop after a while, so find something you do enjoy and try to do it a few times a week. The best practice is to do some physical activity every day, but if you’re too busy, try it a few times a week.

As I mentioned, every kind of physical activity counts, especially if you do it on a regular basis. Don’t try to do too much. Start with one kind of physical activity, e.g., daily walking. If you have a dog, let your dog take you for a walk. You and your four-legged friend will love it. If you do a mindful walk (paying attention to the present moment while walking), you’ll get both a physical and a spiritual benefit. You’ll feel connected to Mother Nature.

Because we just entered the winter season (the winter solstice was on December 21st), it is important to mention that all winter sports and outdoor activities are good for our bodies and brains. So, it may be a good idea, for example, to do family skiing (which is a full-body workout) or any other winter activity as one of the family time activities during the holiday family reunion. It will benefit the body and brain.

About the Author

Barbara Koltuska-Haskin, Ph.D., is a neuropsychologist in private practice in Albuquerque, New Mexico with over 30 years of clinical experience, and the author of How My Brain Works: A Guide to Understanding It Better and Keeping It Healthy. Her book has won 2 International Book Awards and 5 National Book Awards.

Dr. Barbara Koltuska-Haskin has received her first foreign translation. How My Brain Works was recently translated into Polish and published in Poland.