<p dir="ltr">We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we'll be bringing you some excerpts of those episodes on Fridays this month. Today, we're hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. </p> <p><strong> </strong></p> <p dir="ltr">Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show <a href="https://www.caralai.org/#/">Cara Lai</a>, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. <a href="https://www.danharris.com/p/a-month-of-guided-meditationsjust">Learn all about it here.</a></p> <p dir="ltr">Related Episodes:</p> <ul> <li dir="ltr"><a href="https://www.danharris.com/p/the-neuroscience-of-exercise-wendy-16b"> The Neuroscience of Exercise | Wendy Suzuki</a></li> <li dir="ltr"><a href="https://www.danharris.com/p/how-to-take-care-of-your-body-without"> How To Take Care of Your Body Without Losing Your Mind</a></li> <li><a href="https://www.danharris.com/p/get-fit-sanely-0f2">Get Fit Sanely: the podcast playlist</a><br /> <br /> Join Dan's online community <a href="http://www.danharris.com">here</a></li> </ul> <p dir="ltr">Follow Dan on social: <a href="https://bit.ly/3tGigG5">Instagram</a>, <a href="https://bit.ly/3FOA84J">TikTok</a></p> <p dir="ltr">Subscribe to our <a href="https://bit.ly/3FybRzD">YouTube Channel</a></p> <p><strong> </strong></p> <p dir="ltr">To advertise on the show, contact sales@advertisecast.com or visit <a href="https://advertising.libsyn.com/10HappierwithDanHarris">https://advertising.libsyn.com/10HappierwithDanHarris</a></p> <p> </p>
Actionable Insights
1. Exercise for Brain Health & Longevity
Make exercise that elevates your heart rate a priority, as it triggers a “waterfall” of beneficial neurochemicals, promotes new brain cell growth (hippocampus), improves memory, imagination, and mood, and offers long-term protection against aging and neurodegenerative diseases.
2. Integrate Power Walking
Incorporate power walking into your routine, or speed walk and jog in intervals during regular walks, to consistently elevate your heart rate and achieve the long-term brain benefits of aerobic exercise.
3. Daily 10-Minute Stroll
Take a 10-minute walk at a stroll pace to immediately decrease anxiety and depression levels, providing an instant positive mood fix.
4. Leverage Group Workouts
Join group workouts or find social exercise opportunities to benefit from community support, camaraderie, and accountability, which are powerful motivators for creating and maintaining an exercise habit.
5. Include Moderate Strength Training
Incorporate strength training, even at a moderate level, into your routine to help prevent brittle bones and support overall health.
6. Combine Cardio & Weights
Consider combining cardio and weight training in your workouts, as this approach can provide both bone health benefits and increase your cardio intensity.
7. Practice Yoga for Mood
Engage in yoga practice, as there is good evidence that it is beneficial for improving mood states.
8. Exercise in Daily Activities
Find ways to get your heart rate up through daily activities, such as power walking during errands or chasing kids, without needing expensive gear or formal workouts.
9. Gradually Increase Distance
When walking or jogging, push yourself to go a little farther each time to progressively build endurance and fitness.
10. Morning Cardio-Strength Routine
Consider adopting a morning routine that includes meditation over tea, followed by a 30-minute cardio-strength workout to release growth factors and enhance brain function.