While watching the local meteorologist give her report on the morning news, my heart sank and I immediately grew aggravated. She was pointing to my county on the map predicting 6 to 12 inches of snow to hit my area Monday morning, the day I have a follow up appointment scheduled with my cardiologist. I’ve been anxiously awaiting this appointment for two months to hopefully find out more about my prognosis. Trying to be proactive I called to reschedule, but his next available appointment was three more weeks away. Frustration, annoyance, and helplessness flooded my entire being as I hung up the phone. I moped around for a while feeling angry and sorry for myself until it was time to go for my run.
Bundled up in layers to keep the bitter wind at bay, I walked down the driveway dreading my run. A swarm of negative thoughts accompanied me as I embarked on my journey. “This is so pathetic that I’m still walking. Figures it’s going to snow on Monday of all days. I’m never going to be healthy. I’m never going to be able to run like I used to. Why even bother?“ Each pessimistic thought fueling another, infecting my entire body. Feeling sluggish and irritated I almost threw in the towel and turned back.
Ten minutes in however, sweat made its way to the surface of my skin, blood pulsed through my veins as my heart beat rapidly, and I noticed my thoughts calming down. Once I crested the hill, I had the urge to run and within minutes my mind cleared even more as I tuned in to my surroundings which interrupted the doom that had commandeered my mind.
Occasionally it is nearly impossible to get out the door thanks to the thoughts I entertain in my head. But every single time (even in the bitter cold, wind biting my face, wishing I had dressed warmer) within the 1st mile or so, everything shifts. It’s almost tangible, the moment when I perceive my thoughts shifting. I can literally sense my mind transforming as the negativity dissipates. Miraculously the things that appeared so tragic just moments before no longer seem so dramatic. I’m able to look at the situation realistically and problem solve. The longer I walk or run, the more productive my thinking becomes. And sometimes that simply means having no thoughts about the obstacle at all. Running becomes a respite from my toxic thoughts allowing me to BE in the moment, noticing the beauty around me filling me with gratitude. By the time I return home, I am more hopeful than when I left, and I am ready to tackle any obstacles that await me.
It’s not just some coincidence I experience this and I’m not unique in it. Did you know that our bodies were designed to move and there is scientific evidence to explain this phenomenon? Most of us accept and understand how exercise is beneficial to our physical body. But it’s so exciting and fascinating to see how essential movement is for our mental health as well.
I’ve been devouring books about mental health, our microbiome, inflammation, nutrition, and perimenopause. It’s so fascinating to learn about how our bodies function and all the things we can do to ensure they are in an optimal state to fight disease and be physically and mentally healthy. When I read the evidence— how scientists can detect changes in our brains with high tech devices for example— and understand exactly how certain behaviors affect what’s going on inside my body, it is truly empowering. Being in tune with my body, understanding why it may feel or respond a certain way undoubtedly is a key to making healthy choices.
I contemplated these things for the remainder of my run today. No longer was I feeling sorry for myself or angry at things I can’t control. Instead I was grateful and in awe of how the act of stepping outside and moving my body literally derailed the negativity train and shifted my state of mind. Movement literally changes our body chemistry. Take it from me, I know firsthand how running (or any exercise) can transform an entire day. It has calmed my thoughts, reduced anxiety, cleared brain fog, kickstarted problem-solving, lifted depression… the list goes on.
So if you aren’t feeling your best, I encourage you to step outside and just move! Go for a walk or run and pay attention to your thoughts and state of mind. Tune in to what’s happening in your body and be amazed. Your body will reward you by doing its job pumping out hormones and neurotransmitters, building muscle, and burning fat, but we have to take steps to care for it.
Below are a few excerpts from books I’ve recently read that I highly recommend for motivation. These are just the tip of the iceberg. The research has had a profound effect on how I view my body and has dramatically increased my motivation. I encourage you to learn more and delve into the science. It truly makes a difference.
***********************
From Spark by John J. Ratey, MD: “… exercise improves learning on three levels: first, it optimizes your mindset to improve alertness, attention, and motivation; second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and third, it’s spurs the development of new nerve cells from stem cells in the hippocampus.”
“… positive effects of exercise, from increasing neurotransmitters and neurotrophic factors to releasing factors from the muscles that build new capillaries in the brain and encourage synaptic plasticity. William Greenough, the neuroscientist who saw that exercise caused neurons to sprout new branches with an electron microscope in the early 1970s, will tell you there’s no question that aerobic exercise is great for your brain.”
From The Joy Of Movement by Kelly McGonigal, PhD : “ One of the first things I discovered is that the most common explanation for why exercise makes us happy is far too simplistic. The psychological effects of movement cannot be reduced to an endorphin rush. Physical activity influences many other brain chemicals, including those that give you energy, alleviate worry, and help you bond with others. It reduces inflammation in the brain, which overtime can protect against depression, anxiety, and loneliness. Regular exercise also remodels the physical structure of your brain to make you more receptive to joy and social connection. These neurological changes rival those observed in the most cutting edge treatments for both depression and addiction. The mind altering effects of exercise are even embedded in your musculature. During physical activity, muscles secrete hormones into your bloodstream that make your brain more resilient to stress. Scientists call them hope molecules.”
“ Psychologists call physical activity that takes place in a natural environment green exercise. Within the first five minutes of any physical activity in nature, people report major shifts in mood and outlook. Importantly, they don’t just feel better, they feel different, somehow both distracted from the problems of everyday life and more connected to life itself.”
“ Researchers at Stanford University sent participants out on a 90 minute walk… after the scenic hike participants reported less anxiety and negative self focused thinking. Their post-walk brain scans revealed less activity in the subgenual cortex, an area linked to self criticism, sadness, and rumination. Individuals who suffer from depression show more activity in this part of the brain during rest than people who are not depressed. A walk in nature selectively silenced this part of the default state’s stream of consciousness.”
Psalm 139: 13-16 For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.