Here at Kwik Brain, we like to talk about taking small, simple steps in order to reach any goal. And we mean that literally. As the weather cools, we want to encourage everyone to continue taking small, simple steps with their feet. Going for a walk every day is one of the best things we can do for our brain and here are five ways walking improves our brain health.
Strengthens the default mode network
The default mode network, or DMF, is an important part of our brain and encompasses several regions, including the medial prefrontal cortex, the posterior cingulate cortex, the inferior parietal lobule, the lateral temporal cortex, the hippocampus, and the precuneus. The name can be a bit of a misnomer, as it sounds like an inactive or baseline state. Really, the DMF is constantly running in the background, becoming more active when our brain is engaged in passive activities.
Walking has been known to boost our cognitive abilities and enhance our creativity. Part of this is because even though our brain is busy while we’re walking, our mind tends to become passive. We daydream while we walk, letting our thoughts wander, and this is when the DMF comes to life. Ideas and answers to problems we’ve struggled with become clear, which is why many leaders and innovators swear by conducting meetings while walking to encourage creative problem-solving that wouldn’t happen behind a desk.
Researchers have found that walking strengthens the connections that make up the DMF. These stronger connections enhance problem-solving, decision-making, and other executive functionality in the brain. These stronger connections also help slow down age related cognitive decline.
Regulate our circadian rhythm
Our circadian rhythm is one of our most primal drives. It dictates when we fall asleep, when we wake up, and the level of quality sleep we get throughout the night. But our modern life can disrupt this cycle fairly easily as electronics mimic blue light that we get from the sun. Research has shown that walking can help regulate our circadian rhythm by lowering cortisol levels and promoting the release of melatonin, the neurochemical necessary for sleep.
In a six-month study, participants who walked for eight to ten minutes a day, had marked improved quality of sleep and their sleep-wake cycle stabilized steadily over that period of time. Doing things like walking in the morning increases these effects as the early morning sunlight combined with the hormone release from the exercise has a profoundly positive effect on our circadian rhythm.
Improves oxygen and blood flow
Exercise is good for the brain for a myriad of reasons. It increases blood flow and oxygen levels throughout the body and the brain, which elevates nutrient levels and improves cognitive functionality. But recent research has shown that the impact of our feet hitting the pavement while walking actually sends pressure waves throughout our body that significantly increases arterial function and blood flow to the brain.
Our brain actually uses about three times more oxygen than the rest of our muscles. That makes it far more sensitive to lower oxygen levels. Walking does several things beyond naturally increasing our breathing from aerobic exercise. It pushes our body upright, which helps us breathe from the lower part of our lungs. Two-thirds of our oxygen intake happens in the lower one-third of our lungs, and when we’re hunched over desks or slouched in a chair, we tend towards more shallow breathing. Going for a walk helps open our lungs, improving blood flow and bringing more oxygen to our brain.
Reduce stress and anxiety
When we walk, our brain releases endorphins and other neurochemicals that elevate our mood. These hormones also help reduce levels of the stress hormone cortisol, which not only raises our anxiety and stress, but can interrupt our sleep cycle as well. In fact, all it takes is ten minutes of walking to get this potent mood boost.
A study out of the UK found that walking outdoors actually puts the brain in a meditative state. The most profound change occurred in individuals who walked in predominantly green areas, but all participants felt calmer after the walk and reported a decrease in mental fatigue. Further, individuals reported feeling less frustrated, more excited, and were more engaged with their tasks when returning to work.
Releases BDNF’s
Brain-derived neurotrophic factors are essentially fertilizer for the brain. These are proteins that help grow new neurons and maintain neural pathways. Having more BDNF’s means that our brain can increase its neuroplasticity, making it easier to learn new things while also helping us retain that learning for long periods of time.
Lower levels of BDNF are found in cognitive degenerative diseases, so increasing the amount of BDNF in the brain is extremely important to overall and long-term brain health. One study found that a single thirty minute session of moderate walking increased BDNF levels in chronic post-stroke patients. This study shows the promise in how walking can help stroke patients recover faster, as well as how important walking can be to maintaining solid brain health as we age.
Conclusion
Walking for as little as eight minutes a day has a profound impact on our overall brain health. Even though the best results are gained from walking through green, natural, outdoor environments, research has shown enormous brain benefits from walking on a treadmill as well. Remember, as our body moves, our brain grooves, so make time to go for a walk today.
