Move yourself. Exercise is medicine; the ultimate stress buster
Dr. James Aw, Chief Medical Officer, OMERS
May 12, 2025
It feels like scrolling on our smartphones (sitting) is the new smoking. Obsession with screen time can keep us from being physically active even though the health benefits of regular exercise are undeniable. Even being fidgety is better than being sedentary, and studies have found an increase in the amount of calorie burn through non-exercised activity thermogenesis (NEAT – a.k.a. being fidgety and moving often). We also know that exercise positively impacts brain health by improving cognitive function, sleep, quality of life, reducing anxiety/depression and risk of dementia.
So how does exercise help your brain health?
Exercise increases blood flow to the brain and influences our physiological responses to stress through the hypothalamic-pituitary-adrenal axis (hormonal glands in the body). This complex web of brain cells and connections affect the limbic system (motivation and mood), amygdala (response to stress) and hippocampus (memory, emotion).
It gives you a natural “high” and energy boost by releasing endorphins (feel-good neurotransmitters), endocannabinoids (relaxation, decreased pain) and reducing cortisol (stress hormone).
Short, high-intensity bursts of exercise (high intensity interval training, a.k.a. HIIT) can improve cardiovascular fitness, reduce inflammation and stimulate growth and repair of brain cells/neurons (brain-derived neurotrophic factor), which can help athletes and even stroke survivors. General physical activity like aerobic exercise (walking, jogging, dancing, swimming, cycling, gardening) can also cause the release of “exerkines” of metabolites, proteins, nucleic acids and hormones that connect the brain to the rest of the body, which can help improve mood disorders like anxiety and depression. There are also social benefits to physical activity including improved self-esteem, cognitive function, self-efficacy and social interaction.
What is your exercise prescription?
Exercise is a great boost of energy and mental distraction from the day-to-day stressors of life. Routines should incorporate aerobics (endurance), strength training (resistance, balance) and flexibility (stretching). Doing it consistently should help improve your energy, power, balance and minimize the risk of injuries.
All healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week. Moderate intensity aerobics is when your heart rate increases to a point where you could maintain a conversation but couldn’t sing a song. Target heart rates for moderate intensity workouts is around 50-70% of your maximum heart rate (approximated by 220-age). Vigorous activity is around 70-85% of your maximum heart rate.
Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
If you are not used to exercising – then start where you are. Any physical activity is better than none. Go for a walk, take the stairs, get some fresh air. Keep moving and think of physical activity as meditation in motion. If you are looking for higher intensity, try HIIT exercises like Swedish Fartlek (“speed play”) or Japanese Tabata (20-second work intervals with 10-second recovery done eight times in four-minute series).
Do what you love and pick activities that bring you joy. Moving naturally and with purpose should be both empowering and relaxing. Physical activity is an important part of your overall wellbeing. Sit less, move more and exercise!
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