It’s the month of August, and many of you may be on holiday, so THANK YOU for your lovely ongoing engagement with my newsletter despite this period!

I did wonder whether I should pause Thursday Tips [TT] for August, but it looks like many of you are still enjoying this, so thank you! Glad to be here to share more useful brain health tips 🙂

Following last week’s BRA(i)NS PT: PA tips, let’s look at Strength for Part 2 of this series.

📍3 Strength Myths (And Better Alternatives for Your Brain)

🌟1️⃣ Myth 1: Do Sit-ups for Core Strength

This probably comes from your memory of school PE days. Let me share a better alternative: planks!

Alternative: Planks (could be elevated against a kitchen counter to make a bit easier as you build your strength). Planks engage your entire core system and improve the mind-muscle connection that builds both physical and cognitive stability. Also, enhance this with Myth 3 Alternative below 🙂

🌟2️⃣ Myth 2: Do Bicep Curls for Arm Strength

Does the image of Arnold Schwartzenegar come to mind? I love his discipline of crafting his body through bodybuilding. For non-bodybuilders, let me share a better bang-for-your-buck alternative: push-ups!

Alternative: Whole body engagement exercises like push-ups (could be elevated against a kitchen counter for those building up to it). Push-ups activate multiple muscle groups simultaneously, creating more complex neural pathways and better functional strength for daily activities.

🌟3️⃣ Myth 3: Breathing is Just for Relaxation

Yes, mindful breathing can be great for creating a sense of relaxation. But did you know that breathing can also be a powerful way to switch on your core strength?

Try This: When you breathe in, think 360-degree expansion (not just “belly breathing” – think also of your lower back, like a ring). As you breathe out, think of the 360-degree expansion closing in (like a wrapping that closes in) – this activates your deep core muscles (multifidus and transversus abdominis muscles for the aficionados).

Also, notice the coordination of your diaphragm and pelvis (I’ll cover this in a future private podcast feed to keep this Thursday Tips in its usual short-form style – see PS!)

📍3 More Brain Benefits of Physical Activity

Adding to last week’s three benefits, here are three more ways movement builds brain resilience:

🌟4️⃣ Neuroplasticity Enhancement: Physical activity doesn’t just grow brain volume – it makes your brain more adaptable throughout life. Exercise increases BDNF (brain-derived neurotrophic factor), often called “fertiliser for the brain,” which helps neurons form new connections and adapt to challenges. Your brain becomes better at learning and changing!

🌟5️⃣ Executive Function Boost: Movement strengthens your brain’s “CEO functions” – planning, working memory, focus, and task switching. These are the cognitive skills that help you juggle complex daily demands, from managing your calendar to staying focused during important conversations.

🌟6️⃣ Stress Resilience Training: Physical activity trains your brain’s stress response system to be more efficient. Regular exercise teaches your nervous system to recover more quickly from stress and handle future challenges with greater ease. It’s like building shock absorbers for your brain!

🌟… and there’s still more! Look out for another 3 brain benefits next week in Part 3 😊

📍Question for you today

Which of these 3 strength myths was most surprising?

Bonus Q: Which will you start implementing, or have you been doing already?

Wishing you strength in body and mind,

Dr Sui Wong

PS – 📍Private Podcast! 🌟Thank you again for those of you who replied to be early adopters! With your encouragement and interest, I’ve decided to start my Private Podcast feed from early September. “Private” podcast just means it’s not searchable on the public podcast platforms. If you missed my message from last week about this, I’d love for you to join my exclusive list to help me hone this new skill. Thank you in advance for your help! 😊 Please reply to this email if you’d like to be added to the exclusive list.

PPS – 📍Question about [TT] Format 🌟 What did you think of my experiment this week, of switching around of 3 tips first (before the 3 brain benefits)? Is it:
(a) Yes, still works.
(b) I preferred the usual style of brain benefits first, or
(c) I didn’t even notice!
Please share your feedback with me by replying to this email 😊

Dr Sui Wong

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

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