#109 Discover the Joy of Movement with Dr Kelly McGonigal
Apr 21, 2020
auto_awesome
Dr. Kelly McGonigal, a Stanford University psychologist and bestselling author, shares insights into the transformative power of movement. She emphasizes how enjoyable exercise can boost mental well-being and create social connections. The discussion highlights the healing effects of physical activity, the uplifting influence of music, and how even simple movements release 'hope molecules' for mood improvement. Kelly's passion for movement shines through as she encourages listeners to embrace physical activity as a joyful, community-building experience.
Listening to music activates the brain's motor system and encourages movement, providing an immediate boost in mood and energy.
Engaging in challenging movement activities beyond our perceived limits can lead to spiritual experiences, personal growth, and positive changes in the brain.
Moving together with others fosters social connections, enhances support and cooperation, and creates a sense of belonging and connection.
Movement should be an essential part of life, integrated into daily routines and recreational activities, focusing on experiencing joy and gratitude for the ability to move.
Deep dives
The Power of Music and Movement
Listening to music activates the motor system of the brain and provides a rush of dopamine and adrenaline, encouraging movement. Music is energizing and can serve as an invitation to move. Movement is essential for our brains, bodies, and relationships, and it is often underestimated. The current lockdown has made many people appreciate the value of getting outside and moving. Movement is fundamental to our human nature, and it connects us to nature and others.
Movement as a Spiritual Experience
Movement, especially in the form of endurance events or challenging activities, can provide spiritual experiences and change the brain in positive ways. Going beyond one's perceived limits helps in personal growth and resilience. Movement does not have to be difficult, even simple movements can positively impact mood and brain chemistry. Engaging in meaningful movement activities can lead to self-transcendence and a sense of connection to something greater.
Movement as Social Connection
Moving together with others fosters social connections and improves social relationships. It enhances social support, bonding, and cooperation. Participating in activities like parkrun, group exercise classes, or dance parties creates a sense of belonging and support. Movement facilitates social interactions and makes it easier to connect and resolve conflicts.
Reframing Movement and Finding Joy
Movement should be viewed as an essential part of life, just like eating and sleeping. It is about engaging with life through activities that you enjoy. Movement does not have to be a chore or punishment. It can be integrated into daily routines and recreational activities. The focus should be on experiencing joy and gratitude for the ability to move, rather than adhering to prescribed durations or intensities.
The Power of Movement and Exercise for Mental Health
Movement and exercise have powerful effects on mental health. Research has shown that regular physical activity can improve mood, reduce symptoms of depression and anxiety, and enhance overall well-being. Exercise releases endorphins and other brain chemicals that elevate mood and reduce stress. It also promotes the production of myokines, proteins and peptides released by muscles during movement, which have a positive impact on brain health and resilience to stress. Finding a movement practice that suits your preferences and needs can be a transformative tool for cultivating self-compassion, fostering social connection, and promoting overall mental well-being.
The Benefits of Different Types of Movement
Different types of movement can yield different benefits. Continuous movement, such as running or jogging, can trigger a 'runner's high' or a sense of euphoria. Any form of movement at a moderate intensity for about 20 minutes can elicit a 'persistence high' that boosts mood and energy. Engaging in exercises that challenge your limits, such as high-intensity workouts or strength training, can also elicit a sense of power, strength, and confidence. Furthermore, movement outdoors and in natural environments can enhance the psychological benefits of exercise, providing a greater sense of connection and tranquility.
Overcoming Barriers to Compassion Through Movement
Movement can play a role in cultivating compassion and kindness. Engaging in physical activity can foster greater self-compassion by enabling experiences of strength, courage, and body awareness. It can also increase receptivity to acts of kindness from others, deepening social connections. Additionally, movement facilitates the release of myokines, proteins and peptides synthesized by muscles, that can cross the blood-brain barrier and positively affect brain chemistry. These chemicals can enhance the brain's response to stress, increase resilience, and promote compassion. Developing a movement practice with intentions to cultivate compassion can lead to transformative effects on both individual and collective levels.
Practical Tips for Incorporating Movement into Daily Life
To incorporate more movement into your daily life, consider the following tips: schedule movement sessions at specific times to reset your mood and energy levels; create a playlist of music that inspires you to move and boosts your motivation; spend time outdoors, in natural environments whenever possible, to enhance the psychological benefits of movement; focus on finding an enjoyable form of movement that suits your preferences and needs; and remember that even small bursts of movement can make a significant difference in your physical and mental well-being.
One of the positives I’m seeing during the current lockdown is many people’s renewed appreciation for getting out, active and connected. Having to stay home is making us really value that small window in our days when we can step outside to exercise, interact with nature and say a (distanced) hello to people we pass on the street or in the park.
For that reason, I think you’re going to love listening to my guest on this week’s podcast. Kelly McGonigal is a US research psychologist, a lecturer at Stanford University and an author. Kelly and I talk about the importance of music for movement, and how moving with others can improve social connections and foster a sense of support and community. We discuss how going beyond what you think you’re capable of – whether that’s an endurance event, lifting heavy weights or taking on an epic hike in nature – can provide a spiritual experience that changes the brain in positive ways.
If doesn’t have to be hard, though. Kelly explains how even the simplest of movements provide an immediate reset for your mood and brain chemistry. And she shares ground-breaking new research that shows how repeatedly contracting any muscles, through continuous exercise, releases antidepressant substances called myokines that scientists have dubbed ‘hope molecules’.
Whether you’re someone who wants to move more but isn’t sure where to start – or you’re already a confirmed fitness fanatic – I think you’ll find this conversation uplifting.
DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
