Movement is medicine
The human body was designed to move. That’s why many of our systems, organs and functions (physical and psychological) work better when we’re mobile.
From a really basic, structural, perspective, movement helps channels such as our lymph system and vessels to move their contents along. However, it’s also involved in mich more complex functions of our body.
How movement nourishes the brain:
Movement stimulates brain-derived neurotrophic factor (BDNF). BDNF is a protein that protects our neurons and creates the environment for neuroplasticity and new connections to take place.
Movement increases grey matter (contains the cell bodies of neurons).
Movement increases myelinisation of neurons. Myelin is the protective sheath wrapped around neurons that allows it to conduct electric signals in a faster and efficient way. The formation of new myelin happens through repetitive movements so the more you practice a movement, the less energy is taken up by the brain to coordinate it.
Movement increases the size of the hippocampus, improving memory function.
Movement reduces the build-up of glutamate in the brain. Glutamate is an excitatory neurotransmitter which is increased when we exercise but too much of it can block signals and lead to toxicity. There needs to be a balance between circulation of glutamate and reuptake and clearing of the excess. With movement, while there is an increase of it, it also helps to clear the brain of the build-up as the brain uses more of it during movement.
Movement increases GABA. This is our inhibitory neurotransmitter. It helps regulate mood, brings calm and relaxation to the body and reduces anxiety.
How movement helps the body:
Respiratory system - Movement helps increase our lung volume. When we are inactive or lying down, the lungs are restricted.
Musculoskeletal system - Movement helps muscles take up glucose and grow. With muscles, it really is a matter of “use it or lose it.”
Gastrointestinal system - Movement improves gut motility, preventing constipation.
Immune system - While exercise can create short-term low-level stress that is good for our body (hormesis), movement in general reduces inflammation in the body. Myokines released from muscle tissue have an anti-inflammatory effect.
Skeletal system - Movement improves bones health and density. The bones rely on the stress of movement and resistance to grow. When we're immobile for long periods, the bones demineralise, releasing calcium into the bloodstream. Increased blood calcium levels can have downstream effects on other systems such as the nervous system and renal system.
Nervous system - Movement increases serotonin levels, improving our mood state. It has also shown to improve memory and attention focus.
Cardiovascular system - Movement helps move blood around the body. When immobile, fluid shifts to the chest and abdomen areas, putting pressure on the heart. Also, with less less demand for oxygen (because of less muscle movement), fewer red blood cells are produced. This can lead to less oxygen being transported around the body.
Endocrine system - When active, our muscles take up more glucose, reducing our blood glucose levels and increasing our insulin sensitivity.
Urinary system - Movement can prevent retention. When we're immobile, our bladder muscles don't get stretched and this can lead to urinary retention. It can also prevent the formation of kidney stones. Being sedentary leads to bone demineralisation and this increased circulating calcium can lead to kidney stone formation.