Boost Brain Health with Exercise & Meditation

Exercise and meditation are quite effective for your physical and mental wellbeing respectively. But what if you combine the two? Well, doing that would give you the best of both worlds as exercises release endorphins which have mood boosting properties whereas meditation reduces stress, makes you more focused and gives you clarity of thoughts.

Now, whether we should meditate before or after exercise, meditation benefits for brain and why we should do it regularly are some of the points we’ll be touching upon in this blog.

The science of exercise and brain health

The journey that begins with lacing up your sneakers or rolling out a yoga mat, and leading to a destination where your brain reaps the rewards of your efforts is an exciting one. The mantra of combining exercise and meditation is not just a trend but a scientifically backed strategy for enhancing brain function and achieving a fit mind.

Aerobic exercises, such as jogging, cycling, and swimming are brain boosting activities that increase blood flow to the brain, a vital process that supports the growth of new neurons (neurogenesis) and improve the survival rate of existing neurons which is crucial for cognitive health. Engaging in regular physical activity is not just about building muscle but also leads to enhanced memory, better problem-solving abilities, and a lower risk of cognitive decline.

People often search why should we meditate and exercise regularly? Today, with packed schedules and tight deadlines, you need to think fast and clearly. It becomes more important to take out time for yourself with meditation and exercise so that there’s no burnout and a positive effect on your job performance.

The power of meditation for cognitive function

Just as physical exercise strengthens the body, meditation fortifies the mind. Practices such as mindfulness and focused attention meditation stand at the forefront of this mental conditioning, serving as powerful catalysts for enhancing cognitive functions.

The benefits of meditation for the brain aren't talked about enough. It doesn’t just reduce stress but also enhances attention, concentration, and overall psychological well-being. One of the most celebrated benefits of meditation for brain health is its ability to increase attention span. With increased concentration for longer periods of time, you are more likely to finish your tasks on time without getting distracted with multitasking.

Moreover, meditation fosters neuroplasticity and enables the brain to form new connections, making it more resilient to age-related decline and stress-related damage. This practice not only contributes to a fit mind but also equips you with the mental strength to navigate life's challenges more effectively.

The practice of meditation before or after exercise can amplify the cognitive benefits of physical activity. For instance, meditating before a workout can prepare the mind for a focused and effective exercise session, while meditating afterward can help you recover better, reducing inflammation and stress levels.

Combining exercise and meditation for optimal brain health

The intersection of exercise and meditation offers a holistic approach to brain health that transcends the benefits of each practice in isolation. But integrating these into a cohesive routine raises questions about timing — specifically, the advantages of meditation before or after exercise.

Meditation before exercise

• Sets a focused tone: Meditating before exercise prepares the mind for a focused and intentional workout session. It helps in setting goals and mentally mapping out the exercise routine, which can lead to a more disciplined and effective session.
• Enhances mind-body connection: This practice deepens the awareness of the body's movements and responses during exercise, improving coordination and the effectiveness of the workout.
• Reduces pre-workout stress: Starting with meditation can lower stress levels, making it easier to approach the workout with a calm and clear mind, potentially reducing the risk of injury.

Meditation after exercise

• Deepens relaxation: Post-exercise, the body is already in a state of physical relaxation, which can be further deepened through meditation, enhancing the overall relaxation effect.
• Aids in mental recovery: After the physical exertion of a workout, meditation can help in mental recovery, allowing the mind to rest and rejuvenate, which is essential for cognitive function and stress relief.
• Improves stress relief: Leveraging the endorphins released during exercise, meditation can further enhance the feeling of well-being and stress relief, making it a powerful tool for mental health.

This dual strategy of incorporating meditation both before and after exercise underscores the importance of a balanced routine for those striving for a fit mind.

Synergizing mind and body for health

How does meditation help in exercise?

Meditation acts as a catalyst for maximizing the benefits of physical exercise. It enhances concentration, reduces performance anxiety, and promotes a deeper engagement with the physical activity at hand. This mindfulness aspect can transform exercise from a routine task into a more enriching, enjoyable experience, thereby increasing its efficacy for brain health.

Dividing time between exercise and meditation

Balancing time between exercise and meditation is crucial for reaping the full benefits of both. A practical approach might involve dedicating specific days or times to more intense physical activities and others to deeper meditation practices. This balance ensures that both the body and mind receive adequate attention, contributing to overall stress reduction and cognitive improvement.

Meditation and exercise to reduce stress

The combined power of exercise and meditation in stress reduction cannot be overstated. Exercise acts as a physical release for stress, while meditation addresses the psychological aspects, helping to manage anxiety and depression. This comprehensive approach offers a robust defense against the detrimental effects of stress on the brain, showcasing the critical role of a fit mind in maintaining mental health.

7 tips to be mindful when exercising

Start with intention

Before beginning your workout, take a moment to set an intention. This could be anything from wanting to feel more energized, to focusing on gratitude for your body's capabilities. Setting an intention helps direct your focus and brings a deeper sense of purpose to your exercise routine.

Tune into your breath

Pay close attention to your breathing as you exercise. Notice the rhythm of your breath and how it changes with different activities. Try to synchronize your movements with your breath, such as exhaling during the exertion phase of an exercise. This practice can help you stay present and grounded, enhancing the mindfulness aspect of your workout.

Engage your senses

Make a conscious effort to engage all your senses while exercising. Notice the feel of your feet hitting the ground as you run, the sound of your breath as you exert yourself, and the sights around you if you’re outdoors. Engaging your senses helps keep your mind from wandering and enhances your awareness of the present moment.

Practice body awareness

Pay attention to the sensations in your body as you move. Notice areas of strength, tension, or fatigue. This awareness can help you adjust your workout according to your body's needs and limits, preventing injury and promoting a healthier relationship with exercise.

Embrace the moment

Instead of focusing on the outcome of your workout (like burning calories or building muscle), concentrate on the process and how it feels to move your body. Embrace the challenge, the sweat, and even the discomfort. This mindset can help you appreciate your body’s capabilities and the experience of exercising more fully.

End with reflection

After completing your workout, take a few minutes to reflect on your experience. Consider what felt good, what was challenging, and how your body and mind feel now compared to before you started. This reflection can deepen your mindfulness practice and encourage a sense of accomplishment and gratitude.

Incorporate mindful exercises

Include exercises specifically designed to enhance mindfulness, such as yoga or tai chi, into your routine. These practices combine physical movement with breath work and meditation, offering a holistic approach to mindfulness and fitness.

Prioritize exercise and meditation with Level SuperMind

What better way to take care of your body and mind than doing both exercise and meditation side by side? With Level SuperMind, you can switch between meditation and workouts to find a variety of them and opt for different combinations like mantras, body scan, visualization in meditation and strength training, HIIT and yoga in workout to prevent being bored and be consistent with your health routine.

Here’s what you can try from the app to get started:

Fatlosss series: With a series of high-intensity interval training (HIIT) sessions, this 7-day mind-muscle workout series is carefully crafted to boost your ability to burn calories, improve endurance, and tone muscles. So, push your limits while fostering a deeper connection with your physical voice.

Beginners series: Dive into this 7 day meditation series to get the right sense of direction to begin mindfulness in the soothing voice of Ranveer Allahbadia in Hindi and English.

Implementing the combination in daily life

• Start small: Begin with manageable goals like a 10-minute meditation session followed by a 30-minute workout to adapt to the new routine without feeling overwhelmed.
• Gradually increase intensity: As your capacity increases, slowly build up both the intensity and duration of your exercise and meditation sessions.
• Be consistent: Aim to incorporate these practices into your daily routine, even if it means engaging in shorter sessions on particularly busy days.
• Flexible scheduling: Find the best time of day be it morning, afternoon, or evening that suits your schedule and energy levels for both meditation and exercise.
• Combine mindfully: Experiment with meditating both before and after exercise to discover what works best for you in terms of clarity, workout performance, and post-exercise recovery.
• Track progress: Keep a journal or use an app to track your meditation and exercise routines, noting any improvements in your mental and physical health.
• Listen to your body: Pay attention to how your body and mind respond to the combination of exercise and meditation. Adjust the intensity, duration, and timing accordingly.
• Seek variety: To keep your routine engaging, incorporate different types of exercises and meditation practices to prevent boredom.
• Take rest: Ensure you're getting enough rest and recovery between workouts. Meditation can be a valuable tool for relaxation and stress relief, aiding in the recovery process.
• Embrace the journey: Remember that adopting a new routine is a journey. Celebrate your progress, be patient with yourself, and adjust your goals as you grow and learn what works best for your body and mind.