I’ve always been a person who seems to be thinking for as long as I can remember. Whether it was “Why is the sky blue?” or “What happens when we die?” I’ve always been fascinated by ideas.
Can you guess where I do most of my cogitating?
The most natural mood-elevating and stress-alleviating in today’s fast-paced world slows me down.
No, not “that.”
Here’s a hint:
“I felt my lungs inflate with the onrush of scenery — air, mountains, trees, people. I thought, “This is what it is to be happy.” ― Sylvia Plath, The Bell Jar.
I am talking about walking in nature.
Overview
Keeping our brains healthy isn’t just about crosswords and brain teasers.
Physical activity, especially walking, boosts cognitive function and overall brain health.
Think of it as a natural upgrade for your mental abilities.
Whether you aim for the famous 10,000 steps or a more manageable amount, regular walks can have significant benefits.
Here’s how lacing up your shoes can lead to a sharper mind:
- Enhanced Memory: Studies suggest walking can improve memory function, helping you remember things more clearly and efficiently.
- Cognitive Boost: Walking can improve cognitive abilities like focus, attention, and processing speed. It’s like giving your brain a workout, making it more efficient at handling information.
- Sharper Thinking: Regular walks may help protect against cognitive decline as we age, keeping our minds sharp and on point.
Let’s look at some of the ways walking can sharpen your mind.
1. Walking and Cognition: Creativity
My friends often ask how I generate so many ideas for my essays on Medium.com. (I wrote this article in my brain as I walked on my treadmill this soggy Seattle morning.)
Here’s how walking in the early morning (and again at noon) gets my creative juices flowing:
New Neurons, New Ideas
Regular walks promote the growth of new neurons in the prefrontal cortex.
This area is like your brain’s mission control center, responsible for executive functions like problem-solving, decision-making, and — you guessed it — creativity. More brain cells mean more potential pathways for creative thinking.
Ever heard of a protein called brain-derived neurotrophic factor (BDNF)?
It’s kind of a superhero for your brain, helping existing brain cells stay healthy and even encouraging the growth of new ones.
The good news? A moderately paced walk can stimulate BDNF release.
This brain chemical release means that by lacing up my shoes and moving my body, I’m not just doing my physical health a favor.
I’m also boosting my brain by promoting the creation of new brain cells and keeping the existing ones functioning optimally.
I hope that BDNF promotion through physical activity will help protect my brain against the effects of aging, keeping my memory, focus, and thinking skills on point for longer.
Kind of like a shield against age-related decline.
2. Walking and Cognition: Stress
When I feel stressed, I simply walk.
Preferably where I can see trees or bodies of water.
Walking reduces my stress levels.
Stress reduction matters a lot. When I reduce my chronic stress levels, my memory, focus, and decision-making become sharper.
De-stressing makes my brain more adaptable and builds cognitive resilience; my brain becomes more adaptable and capable of handling challenges.
3. Walking and Cognitionr Focus and Planning
Feeling scattered and forgetful?
You’re not alone.
I use walking to improve my executive functioning. My executive functioning — skills that help me manage my day-to-day life — improves.
Planning tasks, paying attention, and problem-solving all get better with the simple act of taking a stroll.
Mechanisms
Here’s how walking gets my brain firing on all cylinders:
- Boosting Brain Chemicals: Walking releases important brain chemicals called dopamine and norepinephrine. These brain messengers help me focus, concentrate, and think clearly.
- Sharper Mind, Better Tasks: By incorporating regular walks into my routine, I improve my focus and attention span, leading to better performance in everything I do, from tackling my to-do list to having focused conversations.
4. Walking and Cognition: Memory
I am at a point when I enter a room, pause, and realize I have no clue why I came there.
And don’t get me started on the car keys. Or struggling to remember a person’s name.
Walking can be a powerful tool for sharpening your memory and keeping your mind young.
Here’s how this simple activity can give your brain a memory boost:
- Bigger Brain, Better Recall: Regular walks increase the size of the hippocampus, a vital area for forming and storing memories. Think of it as the brain’s filing cabinet — the bigger it gets, the more information you can store and retrieve easily.
- Brain Builders: Walking stimulates brain cell growth factor release, like tiny helpers that encourage the growth of new brain cells and connections between them. These connections act like information highways, allowing your brain to process and remember things more efficiently.
Final Thoughts – Walking and Cognition
The next time you feel stuck in a rut or lacking inspiration, lace up your shoes and hit the pavement.
A brisk walk could be the key to unlocking a creative breakthrough!
And yes, you will see me every day, hat atop my head, easing my way around my workplace.
Mix it up: Brainpower boot camp
Walking is a fantastic way to keep your mind sharp.
Here are some tips to maximize those cognitive benefits.
Get Your Heart Pumping
Aim for regular walks that get your heart rate up a bit. This moderate intensity is key for stimulating brain-boosting chemicals.
Change your pace to keep your walking routine from getting stale—a brisk walk one day, a stroll the next.
Explore new routes to keep your mind engaged and your body challenged.
Feeling adventurous? Add some hills or try interval training for an extra brainpower kick.
By incorporating these tips, you can transform your walk from a simple exercise into a powerful tool for a sharper, more energized mind.
Do you walk regularly?
Thank you for reading “Walking and Cognition.”
