Doctor’s Insight: Your brain isn’t separate from your body. Movement fuels cognition.

Dear Andrea Csilla,

This morning at 7 o'clock, I went on a 13 km trail run through the forest.

Mostly in Zone 2, relaxed pace, open air, trees everywhere.

Now it’s afternoon, and I’m laser-focused.
I’ve written multiple newsletters today — and I still feel mentally sharp.
(Not always the case after a long writing session.)

As a doctor, I understand why this works.
Movement doesn’t just benefit your body — it primes your brain.

🧠 How Movement Improves Focus

When you move — especially in steady, low-to-moderate intensity (like Zone 2 running, walking, or cycling), several things happen neurologically:

• 🧠 Blood flow increases to the prefrontal cortex
  
  
• 🧘‍♀️ Cortisol levels drop and stress resets
  
  
• 🧬 BDNF (brain-derived neurotrophic factor) is released, boosting neuroplasticity and memory
  
  

You literally create a better brain state for learning, attention, and problem-solving.

🧪 The Science

A 2016 study in Frontiers in Human Neuroscience found that even short bouts of aerobic exercise improve executive function, especially in tasks requiring focus, flexibility, and inhibition (Chang et al., 2016).

Another study showed that walking before a mentally demanding task increased brain activation and improved working memory performance (Basso & Suzuki, 2017).

It’s not about burning calories.
It’s about priming cognition.

💡 Doctor’s Tip: Design for Movement, Not Just Breaks

Try this over the next few days:

✅ Schedule a 10–20 minute walk before deep work (not just after)
✅ Use movement between tasks to reset your focus
✅ Try a “moving meeting” or outdoor 1:1
✅ Don’t save exercise for after work — use it to supercharge your work

Even a few minutes of low-intensity movement can turn mental fog into clarity.

🎯 Your brain isn’t built for stillness.

It’s built to think through motion.

Protect your focus. Protect your health.

👉 Book a 30-minute Team Productivity & Well-Being Strategy Session with me, and let’s design a rhythm that supports both movement and mental clarity.

📚 References

• Chang, Y. K., et al. (2016). Effects of acute exercise on executive function: A meta-analysis. Frontiers in Human Neuroscience, 10, 612.
  
  
• Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways. Brain Plasticity, 2(2), 127–152.

Have a productive day!

Andrea

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LinkedIn: Andrea (Csilla) Szabó

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