Engage in regular muscle movement, as it’s crucial for long-term brain health, especially as you age, due to the constant electrochemical conversation between your brain and muscles.
Incorporate weightlifting throughout your life to benefit both your longevity and brain health, as muscles secrete signaling molecules (myokines) that regulate brain responses.
Engage in activities that bulk up your muscles, as this literally bulks up your brain by stimulating new neuron formation and synaptic plasticity, which are the basis of learning and memory.
Build and maintain muscle mass, as greater physical strength and muscle resources enhance your body’s ability to recover from illness, injury, or other health challenges.
Begin lifting weights and strength training earlier in life to combat age-related muscle loss (sarcopenia) and bone loss (osteoporosis/osteopenia), shoring up your physical health for the long term.
Recognize that muscle is an incredibly adaptable tissue, capable of change at any age, so you can start regular exercise later in life and still experience significant benefits.
Engage in exercise, even for just a few minutes, to stimulate your muscles, brain, and other tissues to release a beneficial wash of chemicals that positively changes your body and mind.
When lifting weights, ensure you use correct form by seeking guidance from a trainer, physical therapist, or class instructor to learn the basics and prevent injury.
To initiate a new exercise routine, consult a trainer or join a class to gain basic knowledge and overcome the initial activation energy, making it easier to integrate into your life.
Join a group of friends or a class for exercise, as social commitment and shared activity can make it more fun, reduce activation energy, and provide motivation to show up.
Seek out forms of exercise and movement that genuinely bring you joy, such as dancing or other play-based activities, to make physical activity a happy and sustainable part of your life.
Be open to new physical experiences and challenges, viewing them as opportunities for growth and potential change, rather than being limited by self-doubt or fear of discomfort.
Work to improve your physical strength in a tangible way, as visible progress can reframe your self-perception, providing evidence of your capabilities and reinforcing a sense of personal agency.
Engage in weight training to foster a sense of agency and control, which can be particularly beneficial for psychological healing and recovery from trauma.
Embrace and take pride in your physical strength and potential, as it can be empowering and counter-cultural, particularly for women who have historically been pressured to be smaller.
When engaging in sports or physical activity, prioritize what your body can do and its functional capabilities over its aesthetic appearance, as this builds confidence and a healthier perspective.
Engage in movement (exercising, walking, dancing, swimming, running) to release myokines into your bloodstream, which travel to the brain and positively affect cognition, mood, and emotional behavior.
Realize that you don’t need to spend hours lifting heavy weights; even shorter, focused sessions can provide significant benefits.
Incorporate various forms of activity beyond gym weights, such as home workouts, bodyweight exercises, or resistance bands, to ensure consistent movement even when gym access is limited.
Incorporate pushups into your routine, as they are a foundational, full-body exercise that requires no equipment and can be done in a small space, offering a tangible daily practice.
Perform pushups daily to cultivate body awareness, noticing how different parts of your body feel and respond each day, which can translate into greater overall mindfulness.
Engage in consistent exercise over time, as your muscle cells possess cellular and epigenetic memory, making them more likely to bounce back and regain strength after periods of inactivity.
Pay attention to the daily, incremental gains in your physical activity, as this present-moment awareness helps you notice your body’s progress and feel more grounded.
Ensure you include protein prominently in a couple of your meals, but avoid over-obsessing about specific gram counts; also, include plenty of vegetables, grains, and complete proteins like rice and beans for overall health.
Adopt a balanced approach to eating, paying attention to your dietary choices, especially protein intake, but avoid excessive obsession or strictness.
If considering supplements for muscle building, creatine (3-5 grams) is generally considered safe with decades of research, but always consult your doctor first to ensure it’s appropriate for your health.