Category: college

I’ve always known that exercise is important, but I recently read through The Upward Spiral by Alex Korb, PhD and was happy to find even more research support for it.  The Upward Spiral discusses using neuroscience to reverse the course of depression, one small change at a time – with one of those being exercise.

I want to clarify that “exercise” doesn’t have to mean working out like Rocky every day of the week. It simply means MOVING YOUR BODY. This can include throwing a baseball in the backyard, taking your dog for a walk, dancing to music in your kitchen, chasing your toddler into the next room, or even cleaning the house!

As always, I encourage you to start where you are and focus on your progress. Maybe when you begin, you are very tired, and the dishes are your exercise. Put on some music, and let yourself move a little extra. The next day, maybe you feel better after the dishes are done, and continue dancing – or take a walk around the block. Start small, but be consistent! Some type of movement every day helps!

Alex Korb said in The Upward Spiral that “your brain does not like being idle; it comes with a body, and it wants to use it.” Here are 5 great (brain researched) reasons to get out and run, walk, or dance – listed in his book.

1. The Natural Antidepressant.
   • “Exercise is possibly the most straightforward and powerful way to start an upward spiral. Not only is it easy to understand, but exercise also has many of the same effects on the brain as antidepressant medications and even mimics the buzz of recreational drugs. Yet exercise is natural, it causes more nuanced and targeted brain changes, and its benefits can exceed even those of medication.” -Alex Korb, Ph.D.
2. Better sleep.
   • “Depression often messes up your sleep patterns, but exercise improves your sleep, making it more restorative for your brain.” -Alex Korb, Ph.D.
3. A Stronger Brain.
   • Exercise increases nerve growth factors, such as brain-derived neurotrophic factor (BDNF), which are like steroids for your brain. BDNF makes your brain stronger, so it’s  more resistant to all kinds of problems, not just depression.” -Alex Korb, Ph.D.
4. Better Concentration
   • “Exercise increases norepinephrine” which helps increase concentration and deep thinking. -Alex Korb, Ph.D.
5. Motivation and Better Decision Making
   • “The orbitofrontal cortex influences motivation and decision making. The dorsolateral prefrontal cortex helps with planning and thinking. The insula modulates pain perception. And the anterior cingulate guides your focus. Amazingly, endorphin signaling in all of these areas is improved by exercise.”  -Alex Korb, Ph.D.

To really boost the effects of exercise, try one of the following:

1. Be purposeful.
   • Make a specific goal for how you want to move- and stick to it. Better yet – make it a “SMART” goal; specific, measurable, attainable, realistic and timely. In addition, PLAN for obstacles. What is the most likely obstacle to this goal? Make a plan for what you when that obstacle happens AHEAD of time, so you don’t have to think about it in the moment. There are always obstacles in life, so planning for them ahead of time can feel very empowering and energizing.
2. Get out!
   • Instead of going to a gym, choose a local trail or park to run or walk in. Even if there’s not a pretty view where you run, just running outside has more mood-boosting benefits than the gym or treadmill.
3. Team Up.
   • This is probably the most important piece! Join a supportive exercise group or gym, partner with a personal trainer, or ask a friend to commit to your exercise plan with you. This helps you stick to your goal – and the socialization also improves your brain’s health.
   • “Humans are a social species- we evolved to survive with each other, and our brains are healthiest when we interact with and feel connected to others” -Alex Korb, PhD., The Upward Spiral 
4. Add music.
   • Make a playlist of positive songs that you can listen to during exercise.
   • “Music engages most of the limbic system, including the hippocampus, anterior cingulate, and nucleus accumbens, which is why it can be motivating and can help regulate your emotions. It can also be soothing, lowering blood pressure and reducing stress.” Alex Korb, Ph.D, The Upward Spiral
5. Say thank you!
   • Make a practice of being grateful for your body’s ability to move- and practice saying it every time you move!

I hope this has inspired you to get out there and move! If you would like to learn more about the brain and how it is affected by depression and anxiety, please read The Upward Spiral by Alex Korb, Ph.D.

-Gillian

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Gillian Amaro, LPC-S

I believe that we, as individuals, can create joy, love, and purpose in our lives through authentic connection. I love empowering women, couples & teens to feel comfortable with who they are & gain insight about how they connect with others. I am a Licensed Professional Counselor & Supervisor and offer individual, family & couples sessions, as well as group therapy. My passion for counseling & healthy communication includes stepping out of the office to facilitate workshops and CEU trainings.

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