Not Physical Therapist. But PT – as in Practical Tacticals!

A while back, I shared that BRA(i)NS® is an acronym for Building Brain Resilience and Balancing the Autonomic Nervous System.

It’s a method I developed after helping thousands through my clinical work, including with lifestyle medicine.

Some people get confused by “building brain resilience”, thinking it’s about bouncing back from problems. Yes, there is that benefit too.

By that, I mean building your brain’s capacity to handle more challenges, perform at higher levels, and ultimately support you to thrive and live more meaningfully.

Like building physical fitness, but for your cognitive and neurological function.

Today, let’s start with the BRA(i)NS® principle of… Physical Activity!

📍Why Physical Activity Builds Brain Resilience

When you move, your brain benefits from:

🌟1️⃣ Mitochondrial Power-Up: Exercise increases the number and efficiency of mitochondria in your brain cells, like tiny power plants that fuel cognitive function. More mitochondria means more mental energy and stamina.

🌟2️⃣ Brain Growth: You can even increase the grey matter volume in your hippocampus (memory centre) and prefrontal cortex (decision-making region) with exercise! Did you know? Older adults who walked regularly for one year increased their hippocampal volume by 2%, reversing age-related shrinkage.*

🌟3️⃣ Mood Enhancement: Physical activity acts like a natural antidepressant. Even a single session of exercise can boost mood for hours afterwards through endorphin release and stress hormone reduction.

🌟… and much more – I’ve limited to 3 brain benefits here and will share more in the next part of the BRA(i)NS PT: PA series 😊

📍3 Fun Ways to Move When You’re Feeling Sluggish

When your brain feels foggy or your energy is low, movement is often the fastest reset button.

Here are three approaches that work even when motivation is lacking:

🌟1️⃣ The Outdoor Advantage Walk

Step outside for a 10-minute walk, even if it’s just around the block.

Outdoor walking combines movement with natural light exposure and fresh air – a triple boost for brain function.

Bonus – a walk in nature! A study compared people walking for 50 minutes in nature versus urban environments. The nature walkers showed decreased activity in brain regions associated with rumination and worry, plus improved working memory performance.*

🌟2️⃣ Movement Snacks

Take a 2-3 minute “movement snack” every hour or so.

This could be:

[] Standing up and doing gentle neck rolls
[] Walking to get a glass of water mindfully
[] Doing a few arm circles or gentle stretches
[] Even just standing whilst taking three deep breaths

Research shows that even these brief activity breaks can improve cognitive flexibility and creative problem-solving.*

🌟3️⃣ Harness Your Energy for Creativity

When you’re stuck on a problem or need creative thinking, try “movement brainstorming.”

Pace whilst thinking through a challenge, or do gentle movements like swaying or walking on the spot.

For bigger energy shifts, put on music and dance or “shake it off” for 2-3 minutes.

The bilateral movement activates both brain hemispheres, often leading to those “aha!” moments when solutions suddenly appear.

I like to pace during a writing session – it works! 🙂 – and set up my home office space accordingly (think: a place with minimal furniture! Really, it’s just like a yoga studio space 😂)

📍Question for you today

Which of these three movement strategies feels most doable for you to try this week when your brain needs a boost?

Wishing you energised clarity in every step,

Dr Sui Wong

PS – 📍Private Podcast! 🌟
Thank you for your replies when I shared last week on whether I should start a private podcast feed.
If I do, I’ll start this as a private podcast initially (i.e. a private feed that is not searchable on the podcast players) so I can find my feet with this.
Are you interested in helping me? It’ll be a similar vibe to my Thursday Tips newsletters.
I’d love for you to be my early adopters to help me hone the craft and find my voice (pun intended! 😊). Please just reply to this email and I’ll add you to the exclusive list – and thank you for your help! 😊

PPS – 📍Future BRA(i)NS ® Teasers 😊 Physical activity beautifully connects with other BRA(i)NS® principles, including

Better sleep quality and circadian rhythm regulation
Improved nutrient absorption and gut health
Enhanced metabolic flexibility for stable brain energy
… More about these connections in upcoming newsletters!

*References: Albulescu et al (2022), Erickson et al (2011), Sofia et al (2011), Boare et al (2023), Bratman et al (2015).

Dr Sui Wong

Registered Address: 95 High Street HA8 7DB, United Kingdom. www.drsuiwongmd.com

Books: available where all good books are sold, in print, eBook and audiobook formats. LEARN MORE: Mindfulness for Brain Health , Break Free From Migraines Naturally, Sleep Better to Thrive, Quit Ultra-Processed Foods Now, Sweet Spot for Brain Health. NEW BOOK! Magnesium: Restore & Revitalize Your Brain & Body

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