These daily activities of a few minutes can change the structure of the brain

Exercise does wonders for the brain. Even more so when it is daily. Beyond sports sessions at the gym or club, any opportunity to move during the day is worth taking! This is what neuroscientist Nas assures on his Instagram account: “You won’t always have the time or energy to do a full workout. But science shows that any movement is better than no movement.” Exercise releases chemicals that boost mood and help our brains stay young and sharp.

For example, these daily activities are beneficial for the brain, even when practiced for only a few minutes:

• A daily brisk walk of 11 minutes can reduce the risk of heart disease, stroke and cancer.
• 5 minutes of dancing to music is enough to stimulate creativity and mood.
• 20 minutes of gardening can stimulate certain brain proteins essential for our thinking and learning abilities.
• 20 minutes of strength training can improve your memory.

Walking and dancing top the list of activities good for the brain

If there is one physical activity that wins all the votes from science, it is the simplest there is: walking. A daily walk would also have the power to modify the structure of the brain. “It strengthens the connections between brain circuits important for processing emotions, problem solving and memory,” says the scientist. Synchronization of these brain networks has been linked to a decreased risk of Alzheimer’s disease. According to a recent study by PNNS (National Nutrition and Health Program), 30 minutes a day, at a moderate pace, is enough to positively modify the structure of the brain. As an added bonus, walks have a beneficial effect on mental health, since they slow down the parts of the brain involved in the stress response. Note that even walking three times a week already “thickens the tissue that connects the left and right parts of our brain. This change predicts better memory.”

Dance, in all its forms, is one of the rare activities that integrates several brain functions at once: “body movement, decision-making, musical awareness and emotional state,” says Nas. “It’s a real workout for the body and brain, requiring quick decision-making and helping to keep the brain and mind sharp and young.” When practiced regularly, it has beneficial effects on memory and can even reduce cognitive decline and dementia. “Dance is for everyone: it has been found to help with mobility in people with Parkinson’s disease, to be therapeutic for mood disorders and to be revitalizing after menopause. Put on some music and dance alone to quickly improve your mood. Dance with other people to create connections by synchronizing your brain waves with those of your loved ones,” advises the neuroscientist.

How to move more every day?

Nas recommends:

1. Take a daily walk and pick up the pace to get more benefits.
2. Take a daily dance break.
3. Carry the shopping bags for a little extra workout.
4. Choose walking or cycling over the car when possible.
5. Do a quick workout at home on days you can’t make it to the gym or work out.
6. Use alarms to remind you it’s time to get moving!