Move Like Your Life Depends on It—Because It Does
We tend to think of movement as a tool for physical health—something we do to build strength, lose weight, or stay fit. But movement is far more than just exercise. It is a form of biological communication, a language that speaks directly to the brain, influencing how we think, feel, and function on a fundamental level.
When we move, we aren't just burning calories or strengthening muscles. We are sending biochemical signals that alter our mood, enhance cognitive function, regulate stress responses, and even protect against neurodegeneration. And just as movement has the power to build a more resilient, adaptable brain, the absence of movement can do the opposite—dulling cognition, increasing inflammation, and contributing to mental and emotional imbalances.
Understanding how movement acts as medicine requires breaking it down into its core components: how it affects stress regulation, emotional resilience, cognitive function, and long-term brain health.
Movement Changes Brain Chemistry
At the most basic level, movement shifts our neurochemistry. Every time you exercise, your body releases neurotransmitters like dopamine, serotonin, and norepinephrine, which regulate mood, motivation, and stress. This is why a workout can feel like an instant mental reset—your brain literally rewires itself in response to movement.
But neurotransmitters aren’t the only biochemical messengers at play. Your muscles themselves act as endocrine organs, releasing powerful signaling molecules that influence brain function in ways we’re only beginning to understand.
Myokines: The “Hope Molecules”
Every time you contract a muscle—whether lifting weights, running, or even standing up after sitting too long—your body releases myokines, small proteins that travel through the bloodstream and directly impact the brain. Some scientists call these “hope molecules” because of their profound effects on mental health.
Some of the most impactful myokines include:
BDNF (Brain-Derived Neurotrophic Factor): Often called “Miracle-Gro for the brain,” BDNF strengthens neural connections, supports memory, and increases resilience against stress. Exercise significantly boosts BDNF production, which may explain why movement is one of the most effective tools for managing anxiety and depression.
Irisin: This myokine stimulates neurogenesis (the birth of new brain cells) and enhances cognitive function. It also helps convert white fat into metabolically active brown fat, improving energy regulation.
IL-6 (Interleukin-6): While IL-6 is often associated with inflammation, when released from muscles during exercise, it has anti-inflammatory effects on the brain, helping regulate mood and protect against neurodegenerative diseases.
In essence, every time you move, your muscles are sending biochemical signals that not only improve brain function in the moment but also lay the foundation for long-term mental health.
Movement and Stress Regulation: Resetting the Nervous System
Stress is often treated as a purely psychological experience—something we “think” our way through. But stress is deeply physiological, embedded in the autonomic nervous system, which governs our fight-or-flight responses, heart rate, digestion, and overall state of balance.
Chronic stress dysregulates this system, keeping us stuck in high-alert mode—jittery, anxious, unable to fully relax. Movement resets the nervous system by shifting the body out of stress mode and into a state of regulation.
Physical exertion helps metabolize stress hormones. When you experience stress, your body releases cortisol and adrenaline, preparing you to take action. But in modern life, we often experience stress without an outlet. Movement clears excess stress hormones from the bloodstream, preventing them from accumulating and wreaking havoc on the body and brain.
Rhythmic movement synchronizes the nervous system. Activities like walking, running, cycling, or even rocking stimulate the vestibular system, which helps regulate stress responses. This is why a brisk walk or gentle sway can feel so soothing—it’s biologically designed to calm us.
Exercise activates the parasympathetic nervous system. While intense movement initially raises stress hormones, it ultimately lowers resting cortisol levels over time, training the body to handle stress more effectively. Even light movement—like stretching or deep breathing—can activate the vagus nerve, a key player in shifting the body into a state of relaxation.
Movement isn't just a stress reliever—it is a stress regulator, helping the body return to a baseline of calm and resilience.
Movement and Emotional Resilience: Rewiring Your Mood from the Ground Up
Emotions don’t just exist in the mind—they live in the body. When we feel sadness, grief, or anxiety, it’s not just a cognitive process—it’s a full-body experience. Our muscles tense. Our breathing changes. Our energy shifts.
Movement helps process emotions, not by ignoring them, but by integrating them.
Muscle contractions release pent-up emotional energy. Have you ever noticed how anger makes you want to clench your fists, or anxiety makes your body feel tense? These aren’t random reactions—emotions are stored in the nervous system. Movement gives them a way out, allowing the body to complete stress cycles that might otherwise stay stuck.
Exercise increases serotonin and dopamine production. These neurotransmitters don’t just boost happiness—they enhance emotional flexibility, making it easier to shift from one state to another. This is why movement can lift you out of a funk or snap you out of a mental fog.
Movement fosters embodiment. Many of us live disconnected from our physical selves, trapped in overthinking and mental loops. Movement—especially forms that emphasize awareness, like yoga or tai chi—grounds us in our bodies, allowing us to experience emotions rather than be consumed by them.
Your emotions need movement. Suppressing them doesn’t make them go away—it just buries them deeper. Moving your body acknowledges, processes, and ultimately shifts your emotional state.
Movement and Cognitive Function: Sharpening Focus and Memory
We often think of brain health in terms of learning, memory, and problem-solving—activities we associate with mental effort rather than physical activity. But research shows that movement is one of the most effective cognitive enhancers available.
Exercise increases blood flow to the brain. More oxygen and nutrients reach your neurons, improving focus, reaction time, and overall cognitive clarity.
BDNF (Brain-Derived Neurotrophic Factor) enhances neuroplasticity. Movement increases BDNF production, strengthening neural connections and improving memory formation. This is why aerobic exercise has been linked to better learning and recall.
Movement reduces brain fog. Sitting for long periods slows circulation, leading to mental sluggishness. Even light movement—like standing up and stretching—can restore alertness and improve information processing.
Exercise prevents cognitive decline. Studies have shown that regular physical activity lowers the risk of dementia and Alzheimer’s disease by promoting brain cell survival and reducing inflammation.
This means that movement isn’t just about keeping the body healthy—it is essential for keeping the brain sharp, adaptable, and resilient.
Movement and Long-Term Brain Health: Protecting Against Mental Decline
We tend to think of brain aging as inevitable, but research suggests that how we move today influences how our brains function decades from now.
Exercise reduces inflammation, a key driver of neurodegeneration. Chronic inflammation is linked to conditions like Alzheimer's, Parkinson’s, and depression. Regular movement keeps inflammation in check, protecting brain tissue.
Movement preserves white and gray matter. White matter helps brain regions communicate, while gray matter is involved in cognition, memory, and motor function. Studies show that active individuals maintain higher levels of both as they age.
Myokines promote brain longevity. These “hope molecules” don’t just make us feel better in the moment—they actively support the brain’s ability to repair itself over time.
Simply put, movement is not just about feeling good now—it’s an investment in your future self. The more we integrate movement into daily life, the better equipped our brains will be to handle the challenges of aging.
How to Use Movement as Medicine in Daily Life
Understanding the science is one thing. Applying it is another. So how can you integrate movement into your life in a way that maximizes its mental and emotional benefits?
Move frequently, not just in workouts. Exercise is great, but movement throughout the day is just as important, I think even more so. Stand up, stretch, take walks—your brain thrives on continuous activity.
Use movement to shift emotional states. Feeling anxious? Try a brisk walk. Feeling sluggish? Try a few squats or jumping jacks. Experiment with different types of movement to see what shifts your mood most effectively.
Incorporate intentional movement. Practices like yoga, tai chi, and breathwork emphasize mind-body awareness, enhancing the benefits of movement on mental clarity.
Prioritize joy in movement. You don’t have to lift weights or run marathons to reap the benefits. Find movement you enjoy—dance, hike, swim, play. The more enjoyable it is, the more likely you’ll stick with it.
Use movement as a mental reset. Instead of reaching for your phone when you feel stuck, move first. Your brain will thank you.
Final Thoughts: Move Like Your Life Depends on It—Because It Does
We often treat movement as a bonus activity—something we do when we have time. But movement is fundamental to human health—not just for our bodies, but for our minds. It shapes our thoughts, regulates our emotions, and determines the trajectory of our cognitive health.
The next time you feel stressed, anxious, or stuck in a mental fog—don’t overthink it. Move.
Not as punishment. Not as an obligation. But as a way to reconnect with your body, your mind, and the innate wisdom that has always been within you.