Between 4 Walls – Simple Exercises to Change Brain Chemistry and Increase Mental Resilience

In times when our world seems chaotic, dangerous, and unpredictable, between alarms, it's not easy to stay calm. With the headlines depressing and the heart on constant alert, many find themselves staring at the screen, going from update to update, moving between anxiety, uncertainty, and fear.
But even in these situations, it's important to take a break from screens and choose simple actions that can bring us back a little peace. I remember that during the Corona period, I realized very quickly that I had to create a routine for myself that included changing out of my pajamas in the morning into comfortable clothes but not sweatpants, putting on a little makeup because I can't neglect myself, and allocating a few hours a day to working on the computer.

Simple actions that can bring us back a little peace of mind

I also signed up for Pilates classes with my daughter Shirley on Zoom almost every day and even chose programs in the media for easy 15-minute aerobic activity, without jumping of course, for those who take care of their knees. Movement, even when limited, can improve mood. No special equipment or gym is needed. It is important to set tasks for ourselves such as organizing a closet or thinning out items/clothes that we have been putting off for a long time, bending/stretching upwards during the new arrangement, dancing to rhythmic music while cooking or talking on the cell phone, taking care of the garden, going out to the stairwell and going up 2 floors every day.
Simple exercises like stretching with rubber bands, weights, walking indoors while food is cooking, or walking outside – every movement counts. The benefits of physical activity are not limited to building strength and endurance, but also inspiring calm, clarity of mind, and resilience.

Physical activity helps reduce symptoms of depression and anxiety.

For centuries, it has been known that regular physical activity is one of the pillars of maintaining our physical, cognitive, and emotional health. Many studies indicate that its benefits are equal to or even exceed those of drug treatment.
The good thing is that it doesn’t take much effort. Just 20–30 minutes of moderate activity most days of the week can lead to significant improvements in sleep, motivation, and overall well-being.
In addition, physical activity with an aerobic component helps the cardiopulmonary system to circulate blood rich in oxygen and nutrients throughout the body – including to the areas of the brain responsible for mood, decision-making, and emotional balance.

What happens in the brain when we move: the chemistry of mood and brain plasticity

When we move, walk, or engage in vigorous physical activity such as running, swimming, or cycling, the brain releases chemicals from the “endorphin” family – natural painkillers – also known as the “happiness hormones” or the HIGH, due to their effect on mood and relaxation. Although the highest levels of endorphins are released after about half an hour of vigorous activity, even moderate but consistent walking that raises the heart rate encourages their release and improves mood and well-being.
Additionally, physical activity affects a wide range of other neurotransmitters that contribute to emotional balance and a sense of well-being. Including:

• Serotonin – Involved in regulating mood, sleep, and appetite. Increased levels of serotonin are linked to feelings of calm, contentment, and emotional stability.
• dopamine – Affects feelings of pleasure, motivation, and reward. Physical activity stimulates the release of dopamine, which can help with feelings of alertness and vitality.
• Noradrenaline (Norepinephrine) – involved in the body's response to stress and increases the ability to concentrate and alertness.

Other chemical compounds produced and released when we are active are “growth factors” such as BDNF (brain-derived neurotrophic factor) – an essential protein that encourages the growth of new nerve cells – neurogenesis – in the hippocampus, the proliferation of new connections between neurons (synapses) and the support of neural tissues.
The effect of BDNF is particularly important because it contributes to “brain plasticity” – the brain’s ability to change, learn, and create new wiring to calm the mind. Therefore, regular physical exercise is a protector of future brain health.

Not just in the brain – the impact on overall health

Physical activity affects not only the mind, but all body systems:
improving the quality of sleep – Quality sleep contributes to physical recovery and emotional resilience.
Strengthening the immune system – Regular moderate activity increases the body's resistance to disease.
Regulating sugar and fat levels – Contributes to metabolic balance and reduces the risk of chronic diseases such as diabetes, hypertension and heart disease.
Preservation of muscle mass and bone density – Especially important in older age.
Reducing general inflammation – Chronic inflammation may be linked to depression and degenerative brain diseases, such as Alzheimer’s. Exercise helps reduce inflammatory markers in the body.

A final word

The body and mind are constantly talking – every time you move, you send a message to your brain: I am alive, I am active, I am coping. This is a particularly powerful message during difficult times. Being active or in motion creates a profound change in brain chemistry, flexibility of thought, and a sense of self-worth and confidence.

Hence, "4 walls" is not an ideal situation, but it can also be leveraged to maintain the body and mind.