Learn more
Join Dexa

  • What are exercises to move your nervous system

  • Sources:

    Exercises that affect the nervous system can optimize both physical and mental health. Below are various activities and their impact on the nervous system, as discussed by experts:

    1. Weight Training and Cardiovascular Exercise: Weight training sends signals from the bones to the hippocampus, ensuring neuron health and overall cognitive function. Regular resistance and cardiovascular exercise maintain mental sharpness and balance between systems 1 2.

    2. Relaxation and Irradiation Techniques: Relaxing into a stretch helps the nervous system allow for greater flexibility, while contracting muscles tightly (irradiation) during resistance training improves muscle contraction and overall strength 3.

    3. Heavy Compound Exercises: Engaging in heavy compound exercises like farmer carries can train and strengthen the central nervous system (CNS). This leads to better muscle coordination and overall health resilience to stress 4 5.

    4. Movement Breaks: For cognitive function, taking movement breaks every 30 minutes can restore blood flow to the brain, enhancing focus and creativity. Activities like self-paced walking and yoga can boost mental flexibility and innovation 6.

    5. Leg Exercises: Exercises involving the legs significantly impact brain and nervous system health. Larger muscle movements send signals to the brain, maintaining its health and preventing atrophy 7.

    6. Central Nervous System Training: Training exercises should focus on both stimulating and calming the CNS. High-intensity activities can increase the CNS's ability to call upon strength, while stretching helps improve flexibility by communicating safety to the CNS 8.

    Integrating these exercises into your routine can enhance both nervous system function and overall physical well-being.

    RELATED QUESTIONS

  • Can you give examples of these exercises?

  • Sources:

    Here are examples of exercises and activities that can positively impact your nervous system:

    1. Weight Training: Engaging in heavy compound exercises, such as farmer carries, can train the central nervous system (CNS) 1. Regular resistance training can enhance CNS efficiency, allowing muscles to fire more effectively and increase overall strength and stability 2.

    2. Relaxation Stretching: Relaxing into stretches improves flexibility by signaling the CNS that it’s safe to extend muscles further. Over time, this can lead to increased range of motion without muscle elongation, primarily facilitated by CNS relaxation 3 4.

    3. Irradiation Techniques: Contracting muscles tightly, such as gripping a weight during bicep curls, can enhance muscle contraction due to CNS activation. Conversely, relaxing the core and fists between sets can promote recovery and readiness for the next set 4.

    4. Movement Breaks: Taking breaks to perform self-paced activities like walking or yoga can restore blood flow to the brain, enhancing cognitive function and creativity 5.

    5. Yoga and Pranayama: Yoga positions (asanas) can stimulate nerves and organs, promoting self-regulation and healing. The vagus nerve, in particular, is influenced by these practices, aiding in homeostasis and overall bodily function 6.

    6. Biohacking Tools: Devices like vagal nerve stimulators, sensory deprivation tanks, and light sound stimulation machines can be employed to balance and stimulate the CNS. These tools can aid in reducing stress and enhancing relaxation 7 8.

    Incorporating these exercises and techniques into your routine can help optimize both your nervous system and overall health.

    RELATED QUESTIONS