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Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep
A noted neuroscientist reveals groundbreaking research on how fitness and exercise can combat mental health conditions such as anxiety, dementia, ADHD, and depression, and offers a plan for improving focus, creativity, and sleep.
Jennifer Heisz shares paradigm-shifting research on how exercise affects the brain, finding that intervals of intense workouts, or even leisurely walks, help stop depression and dementia, lessen anxiety and ADHD, and encourage better sleep, creativity, and resilience. Physical inactivity is the greatest risk factor contributing to dementia and anxiety--it's as much a factor as genetics. In addition, exercise's anti-inflammatory properties make it the most effective treatment strategy for those who are depressed and don't respond to anti-depressants. The book focuses on overcoming inertia; using exercise to help fight addictions; how we can improve our memory with fitness even as we age; and, importantly, how exercise can help us sleep better, improve focus, and be more creative. Included are easy to use plans for unique aerobic and resistance workouts designed to strengthen the brain.
Jennifer Heisz shares paradigm-shifting research on how exercise affects the brain, finding that intervals of intense workouts, or even leisurely walks, help stop depression and dementia, lessen anxiety and ADHD, and encourage better sleep, creativity, and resilience. Physical inactivity is the greatest risk factor contributing to dementia and anxiety--it's as much a factor as genetics. In addition, exercise's anti-inflammatory properties make it the most effective treatment strategy for those who are depressed and don't respond to anti-depressants. The book focuses on overcoming inertia; using exercise to help fight addictions; how we can improve our memory with fitness even as we age; and, importantly, how exercise can help us sleep better, improve focus, and be more creative. Included are easy to use plans for unique aerobic and resistance workouts designed to strengthen the brain.
256 pages, Kindle Edition
Published March 8, 2022
262 people are currently reading
6902 people want to read
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Displaying 1 - 30 of 235 reviews
January 17, 2022
The body positivity movement is so important, yet it has impacted how I view and feel about moving my body. For better and worse.
Similar to the sex positivity movement, if we look critically, we find areas that the movement ignores or even hinders. (That’s why I’m more aligned with the sex responsibility movement, which doesn’t shame ‘vanilla’ preferences and calls for accountability.) All that to say, I’ve had a hard time finding my why to exercise. I don’t want people to think I’m obsessed or care about changing how I look. I don’t want to hear, “You’re beautiful just the way you are!” Cause I know, thanks.
Move the Body, Heal the Mind came into my life at the perfect time because now I have multiple whys for exercising: to improve my mental health, immune response, sleep, creativity, and more.
I have anxiety, depression, and OCD, so I was nervous about how this book would discuss mental illness, especially medication vs. exercise. Because my meds honestly saved my life. But I learned that, for many people who don’t respond to medication, low levels of serotonin isn’t the root cause but inflammation in the brain due to extended stress or sickness. But get this—mental health professionals don’t test for information but instead treat all patients as if they have low serotonin. Wow, right? Turns out, no matter the cause, exercise helps both responders and non-responders.
Also, for those of you like me who have found it hard to stick to your health plan in the past no matter how much you plan, this book shows how it’s not your fault but your brain’s focus. You should definitely read more, but essentially, all your goals and planning is needed— until you start exercising. Then you need to focus on the experience.
If you’re looking for your why or find psychology fascinating, pick up this book!
FAVORITE QUOTES
* “Bigger is not always better when it comes to an immune response. Too much inflammation’s bad for the body, and the consequences range from trivial to tragic.”
* “When the brain’s inflamed, it metabolizes tryptophan, creating a toxic by-product that damages the hippocampus. This makes it harder to turn off the stress response, and this, creates even more stressed-out called and inflammation.”
* “Exercising muscles release special Ed cytokines called myokines . . . With consistent training, . . . the body becomes less inflamed.”
* “Exercise is medicine that we all need. And I do mean all of us. Not just drug-resistant non-responders, but responders too.”
* “Exercising more during the day helps us pay back our sleep debt faster so that we can wake up feeling more refreshed and recharged.”
* “By training your body to move more creatively, you train your mind to think more creatively.”
* “You can train to enhance both focus and creativity, but your training program must include unpredictability, cross-training, and play.”
Similar to the sex positivity movement, if we look critically, we find areas that the movement ignores or even hinders. (That’s why I’m more aligned with the sex responsibility movement, which doesn’t shame ‘vanilla’ preferences and calls for accountability.) All that to say, I’ve had a hard time finding my why to exercise. I don’t want people to think I’m obsessed or care about changing how I look. I don’t want to hear, “You’re beautiful just the way you are!” Cause I know, thanks.
Move the Body, Heal the Mind came into my life at the perfect time because now I have multiple whys for exercising: to improve my mental health, immune response, sleep, creativity, and more.
I have anxiety, depression, and OCD, so I was nervous about how this book would discuss mental illness, especially medication vs. exercise. Because my meds honestly saved my life. But I learned that, for many people who don’t respond to medication, low levels of serotonin isn’t the root cause but inflammation in the brain due to extended stress or sickness. But get this—mental health professionals don’t test for information but instead treat all patients as if they have low serotonin. Wow, right? Turns out, no matter the cause, exercise helps both responders and non-responders.
Also, for those of you like me who have found it hard to stick to your health plan in the past no matter how much you plan, this book shows how it’s not your fault but your brain’s focus. You should definitely read more, but essentially, all your goals and planning is needed— until you start exercising. Then you need to focus on the experience.
If you’re looking for your why or find psychology fascinating, pick up this book!
FAVORITE QUOTES
* “Bigger is not always better when it comes to an immune response. Too much inflammation’s bad for the body, and the consequences range from trivial to tragic.”
* “When the brain’s inflamed, it metabolizes tryptophan, creating a toxic by-product that damages the hippocampus. This makes it harder to turn off the stress response, and this, creates even more stressed-out called and inflammation.”
* “Exercising muscles release special Ed cytokines called myokines . . . With consistent training, . . . the body becomes less inflamed.”
* “Exercise is medicine that we all need. And I do mean all of us. Not just drug-resistant non-responders, but responders too.”
* “Exercising more during the day helps us pay back our sleep debt faster so that we can wake up feeling more refreshed and recharged.”
* “By training your body to move more creatively, you train your mind to think more creatively.”
* “You can train to enhance both focus and creativity, but your training program must include unpredictability, cross-training, and play.”
February 13, 2024
I recently saw a few reviews of Move The Body, Heal The Mind that piqued my interest so I decided to give the book a shot — I can always use more motivation to exercise consistently and am always open to suggestions on how to improve my focus, creativity and sleep.
I can’t say I learned a lot of new information from Move The Body, Heal The Mind however it’s a book full of helpful reminders and the suggestions are shared in a digestible, not daunting, format. We all know exercising has many benefits, a few easy reminders here on implementing a plan that were worth hearing again:
— Schedule time to exercise otherwise it remains easy to blow off and/or hope you will fit it in
— Stand every 2 mins after sitting for every 30 minutes
— Be consistent — Try aiming for 3 days a week then gradually add a few minutes a day, then a few more another day, an additional day, etc.
If I’m ever anxious, getting outside for a few minutes helps, even if it’s a short walk. Mental health remedies are not one size fits all, and Move The Body, Heal The Mind acknowledges this. I listened to the audiobook, narrated by author Jennifer Heisz — 3.5 stars
I can’t say I learned a lot of new information from Move The Body, Heal The Mind however it’s a book full of helpful reminders and the suggestions are shared in a digestible, not daunting, format. We all know exercising has many benefits, a few easy reminders here on implementing a plan that were worth hearing again:
— Schedule time to exercise otherwise it remains easy to blow off and/or hope you will fit it in
— Stand every 2 mins after sitting for every 30 minutes
— Be consistent — Try aiming for 3 days a week then gradually add a few minutes a day, then a few more another day, an additional day, etc.
If I’m ever anxious, getting outside for a few minutes helps, even if it’s a short walk. Mental health remedies are not one size fits all, and Move The Body, Heal The Mind acknowledges this. I listened to the audiobook, narrated by author Jennifer Heisz — 3.5 stars
April 2, 2023
3.5 stars
Move the Body, Heal the Mind explains how exercise can be advantageous to a number of aspects of health, such as depression, anxiety, sleep, and cognitive function. Author Jennifer Heisz intersperses her own personal fitness journey in each chapter as she describes the connection between these various benefits.
I listened to the audiobook version read by the author, and she does a good job with the narration. She references a pdf that is available on the publisher’s website, which was extremely helpful to view the various exercises.
I was aware of much of the information in the book already, having read about it in other sources, and that is why I did not rate it higher. This would be a great introductory book for someone who is just beginning their fitness journey and not familiar with how exercise influences the body. The book is conversational in tone and is easy to read and understand.
Thanks to NetGalley and the publisher for the advanced copy.
Move the Body, Heal the Mind explains how exercise can be advantageous to a number of aspects of health, such as depression, anxiety, sleep, and cognitive function. Author Jennifer Heisz intersperses her own personal fitness journey in each chapter as she describes the connection between these various benefits.
I listened to the audiobook version read by the author, and she does a good job with the narration. She references a pdf that is available on the publisher’s website, which was extremely helpful to view the various exercises.
I was aware of much of the information in the book already, having read about it in other sources, and that is why I did not rate it higher. This would be a great introductory book for someone who is just beginning their fitness journey and not familiar with how exercise influences the body. The book is conversational in tone and is easy to read and understand.
Thanks to NetGalley and the publisher for the advanced copy.
April 26, 2022
There was some good information in here. I liked how it was laid out, with chapters devoted to different problems and goals. I also liked the easy and user friendly workouts at the end of each chapter. The writing was a little cheesy though, almost like it was written for teens or tweens, I ended up skimming a lot towards the end of the book.
February 16, 2022
I cannot explain how much I needed this book. I have had quite a bit of traumatic things happen in the past few years and literally feel like I crawled in a hole. After reading this book I have felt myself coming out of this hole. I attribute this to therapy and things I've learned in this book.
Thank you to Netgalley and the publisher for the ability to read this book in advance.
Thank you to Netgalley and the publisher for the ability to read this book in advance.
April 11, 2022
The layout of the book and tone were not great. It felt like the science behind it was dumbed down to a silly degree. Do not recommend.
April 2, 2024
Had some really interesting studies included and had sample workout plans for improving different areas of your mental health which I found super useful. Somewhat basic concepts but overall helpful
September 25, 2021
"Move the body heal the mind" is well-researched book in which there are super interesting and mind blowing facts on healthy habits,mind, body and aspects related, taken from Official websites and according to author.
Human body is completely relies on brain control but even mind relies on how you move your body. How certain brain cells gets activated when body performs work.
Book covers almost every physical detail such as exercise, eating habits,music, phobias etc. has effect and affect on mind, areas of improvement with fascinating verity.
At the end, there are suggested exercises with pictures we can add on our morning exercise routine.
There are quite a few thoroughgoing, deep books in the market on mind and body, its one of those. I, personally found this book very supportive.
Human body is completely relies on brain control but even mind relies on how you move your body. How certain brain cells gets activated when body performs work.
Book covers almost every physical detail such as exercise, eating habits,music, phobias etc. has effect and affect on mind, areas of improvement with fascinating verity.
At the end, there are suggested exercises with pictures we can add on our morning exercise routine.
There are quite a few thoroughgoing, deep books in the market on mind and body, its one of those. I, personally found this book very supportive.
October 1, 2021
While I'm familiar with the notion that exercise is a healer of many thing, just by the virtue of the release of Dopamine, this was an interesting reinforcement of knowledge I already had, supported by a number of scientific journals and research from all sides.
This book doesn't fall into the trap of the author starting with "If I can do it, anyone can," which was a relief, as everyone works at their own pace, and this book is keen to reinforce that lesson first. You're not given exercise plans and instructions on what to follow and how fast you should progress, but you are given the simple understanding that the more you do, the easier it's likely to be become and the more likely you are to follow through on the rest of the plan.
It's a simple enough concept, well articulated, and with sufficient instruction within to ensure that you know how to use every part of it.
This book doesn't fall into the trap of the author starting with "If I can do it, anyone can," which was a relief, as everyone works at their own pace, and this book is keen to reinforce that lesson first. You're not given exercise plans and instructions on what to follow and how fast you should progress, but you are given the simple understanding that the more you do, the easier it's likely to be become and the more likely you are to follow through on the rest of the plan.
It's a simple enough concept, well articulated, and with sufficient instruction within to ensure that you know how to use every part of it.
December 19, 2021
Thank you to NetGalley and Mariner Books for an advanced electronic copy of this book in exchange for an honest review!
In this book, scientist and researcher Jennifer Heisz explores how physical activity can improve mental function in many categories - mental illness, memory, addiction, sleep, etc. Having always heard that exercise is good for you and being frustrated by it, I found the scientific breakdowns and reasoning to be super helpful for understanding. This book could also be an incredible guide for those who aren't currently physically active and need a place to start. A great resource!
In this book, scientist and researcher Jennifer Heisz explores how physical activity can improve mental function in many categories - mental illness, memory, addiction, sleep, etc. Having always heard that exercise is good for you and being frustrated by it, I found the scientific breakdowns and reasoning to be super helpful for understanding. This book could also be an incredible guide for those who aren't currently physically active and need a place to start. A great resource!
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June 10, 2022I read an interview with Heisz and was intrigued enough to pick up a copy, but beyond the first chapter or two, I was disappointed to find much of the same old same old here: personal anecdotes, over-exaggerations, and dangerous simplifications drawing conclusions that just don’t add up as neatly as presented. It became clear that this “groundbreaking” theory was just another ultra marathon runner claiming (humble-bragging) that getting on a treadmill will cure depression better than medication, cure addiction better than rehab, cure dementia better than therapy, etc etc etc.
March 24, 2022
Didn’t care for the layout of the book. I felt as if I was reading someone’s journal. So, I didn’t find it helpful to me.
October 3, 2022
Meh. This could have been an article, not an entire book. Feels like she just repeats herself over and over again.
June 10, 2022
3.5 stars.
I really like the idea of this book and the point the author is making, but it was a bit concise for my liking. I was hoping it would be a bit more in depth, scientifically, based on the author's background. In truth, it probably is a nice sweet spot for the average reader though. The exercises took up a lot of room but I didn't really care for them. They were pretty basic and going back and forth between a book and workout is tedious. I did love how the author connected exercise to brain health and mental wellness though!
I really like the idea of this book and the point the author is making, but it was a bit concise for my liking. I was hoping it would be a bit more in depth, scientifically, based on the author's background. In truth, it probably is a nice sweet spot for the average reader though. The exercises took up a lot of room but I didn't really care for them. They were pretty basic and going back and forth between a book and workout is tedious. I did love how the author connected exercise to brain health and mental wellness though!
August 22, 2022
Disappointed, as this book really has nothing to offer people who *already* get frequent exercise. I'm like, I literally exercise every day and *still* have trouble sleeping, etc. This book talks about exercise as if it's a cure-all for anxiety, depression, insomnia, and I absolutely believe exercise is important for everyone. However, it would be nice if those of us who already exercise were at least mentioned.
This is great, probably, for the sedentary who need a kick starter, some motivation to get off the couch.
This is great, probably, for the sedentary who need a kick starter, some motivation to get off the couch.
September 21, 2025
Motivating and encouraging for me, a person who has quite a lot of baggage around the issue of moving my body and is now raising 4 girls. Tone is a little simplistic and one size fits all and the introduction about exercise being the thing that helped the author get a divorce was a bit off-putting. Still, I'm recommending it to others who have convoluted relationships with exercise.
January 14, 2024
I’ve heard it so many times (and I bet you have too) that exercise benefits your mental health. I was drawn to this book, but I was honestly expecting more of the same relatively dry advice I’d always heard. Instead I was WOWed! Jennifer Heisz blends together neuroscience, personal experience, studies, anecdotes, and practical advice. I was really inspired and learned so much. For instance, she really breaks down chemically how exercise builds your brain’s stress tolerance. It was also validating, because she explains a lot of reasons why the brain usually fights exercise. I liked that this book was written for people who are inactive now or who are already exercising regularly. She offers great, data backed, advice on actually enjoying exercise and getting the most out of it.
June 1, 2022
very interesting topic but I didn’t like the writing style. At times too cheerleady and others very scientific. I would have preferred a more formal tone. Disappointed at how the author seamed to discourage use of antidepressants, only glossing over the fact many people need a mustidisciplinary approach to depression/anxiety where pharmacotherapy is one of the components.
I liked she included exercise routines at the end of each chapter and pictures of the different movements at the end.
I do find it can be a helpful resource specially for those starting off on a fitness journey.
I liked she included exercise routines at the end of each chapter and pictures of the different movements at the end.
I do find it can be a helpful resource specially for those starting off on a fitness journey.
April 16, 2023
I picked this one as a part of the pop sugar challenge with an author with my initials. I will start this by saying I definitely was not the target audience of this book. Most of what she discusses was almost painfully simple and I feel like I could have written this book with the knowledge I have. That being said, I like the messaging of the benefits of physical activity and the impact it has on the mind. Also, the constant rhetorical questions annoyed me so much.
May 22, 2023
The writing style made me feel weird
January 26, 2025
4/5
Good information. Fun to listen to. Maybe I enjoyed it cuz conformation bias and it lines up w what I think. But at least now I know my thoughts r backed by evidence. Also makes me feel superior for partaking in exercise. I liked the ending that goal-oriented exercise can be detrimental and make it harder to build a habit. Instead, it’s better to enjoy the actual exercising.
Good information. Fun to listen to. Maybe I enjoyed it cuz conformation bias and it lines up w what I think. But at least now I know my thoughts r backed by evidence. Also makes me feel superior for partaking in exercise. I liked the ending that goal-oriented exercise can be detrimental and make it harder to build a habit. Instead, it’s better to enjoy the actual exercising.
February 1, 2024
Great book 👍🏻 as someone who struggles with anxiety daily I found this book helpful with dealing with my anxiety and learning the importance of exercise.
June 21, 2024
2.5 stars. I learned a lot about how the brain works in relation to exercise which saves this book as much as it can be saved, but I could not stand the way the author wrote. Someone needs to tell Jennifer Heisz the dialogue the author has with the reader is supposed to be metaphorical, not literal.
"But Diana," you say, "what is the problem with a 1-on-1 dialogue throughout the book?" "Well, dear reader," I explain, "it ends up feeling like a first draft and the author is still in their brainstorming phase. It also just dumbs down the reader SO much."
"Oh," you respond, "I get it now."
I wish I were joking, there are many parts of the book that read exactly like the above. Editors of the world, please do not let writing like this go to print.
----------
Key Takeaways:
- The brain assumes we are at least moderately active. The hunger we feel even at our lowest level of activity is already accounting for a moderate-activity level.
- Exercising is hard b/c our brains maximize our bodies for energy efficiency. "The brain views all voluntary exercise as an extravagant expense and only wants you to move if your life depends on it" (3). One way to remind your body that resources are abundant and overcoming your brain's natural dislike of exercise is by tasting sugar; you can do this by swishing around a sugary drink in your mouth (even if you spit it out).
- Exercise is a stressor, another reason your brain does not want you to exercise. However, it is good for our bodies to be stressed -- to a certain extent. Key to keeping us feeling good when exercising is making sure we don't push ourselves past the limit into the bad-stress zone. AKA focus on "just right" intensity; this can be measured by seeing if you can comfortably talk while exercising. You should struggle to talk while exercising some of the time, but not all of the time.
- "Regular exercise tones the stress response, making us less reactive to psychological stressors" (15).
- HIIT can serve as exposure therapy for treating panic attacks.
- Inflammation is correlated with mood swings, which is correlated with earlier death. Exercise is anti-inflammatory / reduces inflammation.
- Exercise is extremely effective at protecting from stress-induced depression.
- The brain generates endorphins in order to allow us to endure the physical discomfort of exercise.
- "Your activity level contributes to your dementia risk as much as your genetics" (96).
- If you want to go to bed earlier, exercise in the morning (~7am) or afternoon (1-4pm). If you want to stay up later, exercise in the evening (7-10pm).
"But Diana," you say, "what is the problem with a 1-on-1 dialogue throughout the book?" "Well, dear reader," I explain, "it ends up feeling like a first draft and the author is still in their brainstorming phase. It also just dumbs down the reader SO much."
"Oh," you respond, "I get it now."
I wish I were joking, there are many parts of the book that read exactly like the above. Editors of the world, please do not let writing like this go to print.
----------
Key Takeaways:
- The brain assumes we are at least moderately active. The hunger we feel even at our lowest level of activity is already accounting for a moderate-activity level.
- Exercising is hard b/c our brains maximize our bodies for energy efficiency. "The brain views all voluntary exercise as an extravagant expense and only wants you to move if your life depends on it" (3). One way to remind your body that resources are abundant and overcoming your brain's natural dislike of exercise is by tasting sugar; you can do this by swishing around a sugary drink in your mouth (even if you spit it out).
- Exercise is a stressor, another reason your brain does not want you to exercise. However, it is good for our bodies to be stressed -- to a certain extent. Key to keeping us feeling good when exercising is making sure we don't push ourselves past the limit into the bad-stress zone. AKA focus on "just right" intensity; this can be measured by seeing if you can comfortably talk while exercising. You should struggle to talk while exercising some of the time, but not all of the time.
- "Regular exercise tones the stress response, making us less reactive to psychological stressors" (15).
- HIIT can serve as exposure therapy for treating panic attacks.
- Inflammation is correlated with mood swings, which is correlated with earlier death. Exercise is anti-inflammatory / reduces inflammation.
- Exercise is extremely effective at protecting from stress-induced depression.
- The brain generates endorphins in order to allow us to endure the physical discomfort of exercise.
- "Your activity level contributes to your dementia risk as much as your genetics" (96).
- If you want to go to bed earlier, exercise in the morning (~7am) or afternoon (1-4pm). If you want to stay up later, exercise in the evening (7-10pm).
September 27, 2021
*DISCLAIMER: I received a free copy of this book in exchange for an honest review*
The expression "honest review" has never been more true.
Why?
Well, because I'm terribly skeptical when it comes to self-help books.
I've tried reading a couple of them in the last years, when I started feeling less happy, less relaxed... just less, less than what I tought I was supposed to be. Did they help? To know the answer, let me aks you this: when friends or acquaintances tell you "Oh, don't be sad/depressed! Enjoy life!" do you miraculously feel better?
This book, "Move the Body, Heal the Mind", was different.
Sure, it's based on the mental and physical health journey of the author, but at the same time everything that it's being said is backed up by studies and research. And this is exactly what I'm looking for. My deeply rational brain might feel happy for those people that describe how they managed to completely change their lives for the better after a near-death experience or another traumatic experience, but it doesn't see these stories as a source of motivation. It almost categorise them as "miracles", as events that in some rare cases happen but which definitely aren't related to us.
At the same time, however, when my brain is presented with loads of data and scientific research it starts thinking "maybe I should really listen to what this person is saying...". Sure, this won't lead to a sudden and abrupt change in my lifestyle, but knowing that just 1 hour of exercise per week (again, info backed up by research) can help fight depression in the future is totally enough to convince my lazy brain that a couple workouts a week won't kill me.
The book doesn't describe simply the relationship between exercise and depression. Each chapter highlights the positive impacts of physical exercises on differents aspects of our minds: from our mood, to our creativity, to our mental age, to possible cases of addiction.
The scientific explanations are precise but at the same time simple enough to be understood by everyone, and knowing how our body actually works and why we feel in a certain way in specific occasions is really comforting.
Plus, even though I already have a fitness plan I'm trying to follow, I appreciated the fact that the author provided a fitness plan for each chapter that gradually increases in difficulty. I'm sure it will be a huge help for all those who want to start exercises but are at a loss regarding where to start from.
The expression "honest review" has never been more true.
Why?
Well, because I'm terribly skeptical when it comes to self-help books.
I've tried reading a couple of them in the last years, when I started feeling less happy, less relaxed... just less, less than what I tought I was supposed to be. Did they help? To know the answer, let me aks you this: when friends or acquaintances tell you "Oh, don't be sad/depressed! Enjoy life!" do you miraculously feel better?
This book, "Move the Body, Heal the Mind", was different.
Sure, it's based on the mental and physical health journey of the author, but at the same time everything that it's being said is backed up by studies and research. And this is exactly what I'm looking for. My deeply rational brain might feel happy for those people that describe how they managed to completely change their lives for the better after a near-death experience or another traumatic experience, but it doesn't see these stories as a source of motivation. It almost categorise them as "miracles", as events that in some rare cases happen but which definitely aren't related to us.
At the same time, however, when my brain is presented with loads of data and scientific research it starts thinking "maybe I should really listen to what this person is saying...". Sure, this won't lead to a sudden and abrupt change in my lifestyle, but knowing that just 1 hour of exercise per week (again, info backed up by research) can help fight depression in the future is totally enough to convince my lazy brain that a couple workouts a week won't kill me.
The book doesn't describe simply the relationship between exercise and depression. Each chapter highlights the positive impacts of physical exercises on differents aspects of our minds: from our mood, to our creativity, to our mental age, to possible cases of addiction.
The scientific explanations are precise but at the same time simple enough to be understood by everyone, and knowing how our body actually works and why we feel in a certain way in specific occasions is really comforting.
Plus, even though I already have a fitness plan I'm trying to follow, I appreciated the fact that the author provided a fitness plan for each chapter that gradually increases in difficulty. I'm sure it will be a huge help for all those who want to start exercises but are at a loss regarding where to start from.
July 2, 2024
Love a book like this. It's an accessible, laymen's terms version of Spark by John Ratey. Here are the benefits of different kinds of exercise, and here are how they routinely outperform medications. Take both. Double your pleasure. What's important is you get outside and get your ass around the block.
July 3, 2022
At some point she quotes the phrase “cogito ergo sum” “I think therefore I am” but she makes a completely wrong interpretation of it. Descartes must roll over in his grave every time someone reads that part of this book.
October 4, 2023
Given that she’s a neuroscientist I was expecting something more advanced. This reads more like a Buzzfeed article about health and movement 101.
April 10, 2023
Pretty straightforward book, a bit cheesy, but it did get me out of my lethargic baseline and into actually exercising. Covers all the topics in the subtitle, also discusses addiction; briefly mentions ADHD, pain, focus...
Re: Pain - she mentions chronic pain, and also how fear + anxiety amplify pain (chronic or other). I think this is very true and I see it hold people back all the time. However as best as I can recall she doesn't address people who may have had actual injuries, or who may naturally have poor motor skills. I don't fall into these categories (my (healthy) fear of pain and good motor skills prevented any injury in my once-upon-a-time athletic childhood), but this book may fall short for those who do. I can't remember if she gives the standard disclaimer "check with your doctor before starting a new exercise program," but maybe it goes without saying for those with real concerns.
It's tough to distinguish between real concern and psychologically-amplified pain though. And since the exercise plans/outlines in this book start very simple (10 minute walks), I think the book would still be useful for those scared of pain/injury. Maybe they'd even realize that some of their fear is unwarranted. And getting physically healthier should lessen pain anyway. Etc etc I'm not a doctor
I do like the schedules + workouts she includes at the end of every chapter. Very simple to modify or skip whole sections if you find them too easy/hard. And the key point is always that something is better than nothing (but more is better and you really should try to get better, at your own pace).
My snobby brain wants to give it more like 3 stars because of the cheese and simplicity BUT in the end it was effective for me so... ignoring the snob.
Re: Pain - she mentions chronic pain, and also how fear + anxiety amplify pain (chronic or other). I think this is very true and I see it hold people back all the time. However as best as I can recall she doesn't address people who may have had actual injuries, or who may naturally have poor motor skills. I don't fall into these categories (my (healthy) fear of pain and good motor skills prevented any injury in my once-upon-a-time athletic childhood), but this book may fall short for those who do. I can't remember if she gives the standard disclaimer "check with your doctor before starting a new exercise program," but maybe it goes without saying for those with real concerns.
It's tough to distinguish between real concern and psychologically-amplified pain though. And since the exercise plans/outlines in this book start very simple (10 minute walks), I think the book would still be useful for those scared of pain/injury. Maybe they'd even realize that some of their fear is unwarranted. And getting physically healthier should lessen pain anyway. Etc etc I'm not a doctor
I do like the schedules + workouts she includes at the end of every chapter. Very simple to modify or skip whole sections if you find them too easy/hard. And the key point is always that something is better than nothing (but more is better and you really should try to get better, at your own pace).
My snobby brain wants to give it more like 3 stars because of the cheese and simplicity BUT in the end it was effective for me so... ignoring the snob.
April 6, 2023
Lots of anecdotes about individuals in studies. Only general information about the studies themselves.
She kept referring to her lab, but I didn’t learn anything about it.
The only copy I could get from the library was an audio book, so all I could do was listen to it. She often referred to an accompanying PDF, but although it seemed to be there, I did not find it through the library. That’s okay. I have been exercising long enough that I don’t need another outline.
What I learned - or points that I remember
* Physical exercise helped her get out of a bad marriage
* Physical exercise even in small amounts is beneficial
* With training, an unfit person will get to where they can and will enjoy doing much more
* The mind and body interact with each other
* Mixing it up will provide more benefit than doing the same exercise over and over.
* She recommends getting up every 30 minutes (Most sources recommend every hour)
She kept referring to her lab, but I didn’t learn anything about it.
The only copy I could get from the library was an audio book, so all I could do was listen to it. She often referred to an accompanying PDF, but although it seemed to be there, I did not find it through the library. That’s okay. I have been exercising long enough that I don’t need another outline.
What I learned - or points that I remember
* Physical exercise helped her get out of a bad marriage
* Physical exercise even in small amounts is beneficial
* With training, an unfit person will get to where they can and will enjoy doing much more
* The mind and body interact with each other
* Mixing it up will provide more benefit than doing the same exercise over and over.
* She recommends getting up every 30 minutes (Most sources recommend every hour)
January 19, 2023
A great read for those interested in learning more about the mind/body connection. Jennifer Heisz does a great job at explaining key parts of the brain, results of studies, and breaks it down in such a way that it is easy to understand. The main takeaways are just how key exercise and movement is in healing your body, mental health and brain. Physical activity aids in stress response, decreasing inflammation, healing from addiction and even helps to treat depression. She provides workouts geared towards each reason for exercising, and includes examples of the exercises recommended in the back of the book. I feel I have learned a lot from reading this and will be implementing some of this into my family’s daily routine.
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