(thanks to Haruki Murakami for title inspiration 😊)

During my travels to two conferences this month – the Association of British Neurologists meeting and the Myasthenia Gravis Foundation of America international conference (honoured to be invited to speak on Mindfulness in MG! 😊), I thought about the “non-negotiables” when choosing where to stay.

Top on my list?

Access to do my morning walk/run.

I’ve found this habit to be essential for my wellbeing, especially when travelling.

This got me thinking about the brain benefits of these simple, accessible activities that require no special equipment – just a good pair of shoes and the willingness to move.

📍Why Walking/Running Transforms Your Brain

Walking and running aren’t just good for your heart and muscles – they create powerful shifts in your brain chemistry, structure, and function.

Consistent walking or running can increase the volume of your hippocampus (memory centre) and prefrontal cortex (decision-making region), while strengthening the connections between brain regions.

📍3 Brain Benefits of Walking/Running

🌟1️⃣ Improved Sleep & Circadian Rhythm

Morning exercise, particularly outdoors, helps calibrate your circadian rhythm – your body’s internal clock.

Exposure to natural light while walking or running signals to your brain that it’s daytime, helping to regulate melatonin production later in the evening.

Regular morning exercise can help you fall asleep faster and experience deeper, more restorative sleep phases – essential for overnight brain maintenance and memory consolidation.

🌟2️⃣ Mindful Movement for Brain Health

In my book, Mindfulness for Brain Health, I shared how I accidentally stumbled onto a rhythmic breathing/meditative pattern while running.

Walking and running offer a perfect opportunity to practice mindfulness in motion – what I call “mindful movement.”

The rhythm of your footfalls and breath creates a natural focal point for attention, similar to traditional meditation practices.

This practice strengthens the same attention networks in your brain as seated meditation while adding the neurochemical benefits of movement – a powerful combination for brain health!

The beauty of mindful walking/running is how it transforms an everyday activity into a brain-nourishing practice that improves mood, reduces rumination, and enhances your ability to stay present in other areas of your life.

🌟3️⃣ Metabolic Flexibility for Brain Energy

Your brain is an energy-hungry organ, consuming about 20% of your body’s energy while representing only 2% of your body weight.

Walking and running help develop “metabolic flexibility” – your body’s ability to efficiently switch between different fuel sources.

When you regularly engage in these activities, your brain becomes better at utilising both glucose and ketones for energy, creating more stable brain energy throughout the day.

📍3 Simple Strategies to Maximize Benefits

🌟 For mindful awareness: As you walk or run, notice the sensation of your feet connecting with the ground, the rhythm of your breathing, or the feeling of air on your skin. When your mind wanders (which is completely normal!), gently bring it back to these physical sensations.

🌟 For better sleep: Try to get your walk/run in before 10am when possible, ideally with some exposure to natural light to help regulate your circadian rhythm. This morning light exposure helps set your body’s internal clock for better sleep.

🌟 For metabolic benefits: Consider a short 10-15 minute walk after meals to help stabilise blood sugar levels and enhance your brain’s energy supply. This simple habit can prevent those afternoon energy crashes that affect cognitive function.

📍Question for you today

Would you consider doing a (morning) walk/run this week, if so when? Schedule it in! 😊

Wishing you joy in every step,
Dr Sui Wong

PS – If you wish to delve further into Mindfulness, Metabolic Flexibility, or Sleep – you may enjoy my books – titles/links below – written in a style that is interesting, accessible and more importantly, action driven! 🙂

PPS – I’m considering the next BRA(i)NS® Method Masterclass will focus on movement patterns that support both brain health and metabolic flexibility. Would this be of interest to you? Your reply will help me gauge interest 🙂

Dr Sui Wong

Books: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health

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