One of the greatest problems of our age is physical inactivity. Sitting at a desk for long hours and lack of daily physical activity slows not only our bodies but also our brains. Yet, what our brain needs most is movement. Scientists emphasize that the basic functions of the brain are directly related to physical activity (Bulgay, Çetin & Ergün, 2020).
Movement acts like an alarm system for the brain. When the body starts moving, the brain asks, “Is there any danger?” and begins processing signals rapidly. During this process, attention increases, concentration strengthens, muscles are activated, and it’s as if all systems are engaged in a state of alert. Thus, physical activity allows the brain to recalibrate and reach a higher level of awareness.
Furthermore, even simple exercises can alter the brain’s chemical structure. During exercise, our bodies release dopamine, serotonin, and endorphins – known as “happiness hormones.” These chemicals not only improve mood but also enhance learning and memory (Canan, 2023). Studies have shown that regular exercise improves learning capacity, supports the formation of new neurons, and reduces the effects of mental health issues like depression (Bulgay et al., 2020).
The brain is an organ that develops through learning. Effective learning requires proper conditions, and exercise is one of them. The BDNF protein (Brain-Derived Neurotrophic Factor), released during exercise, supports the formation of new nerve cells. This literally means that movement helps our brain grow. As a result, our memory, attention, and decision-making skills sharpen through exercise (Bulgay et al., 2020).
Exercise is not only physical but also cognitive. When doing sports, we engage both body and mind in harmony. For instance, while running, we control our breathing, pay attention to our surroundings, and focus on our goal. These processes activate different regions of the brain. Thus, movement stimulates the entire brain, not just one muscle group.
Even moderate-intensity exercise – 30 minutes, 3–4 times per week – offers significant benefits. Once we recognize that exercise isn’t just a tool for weight loss or muscle gain, we begin to benefit from its mental advantages as well. Our mood uplifts, focus improves, anxiety decreases, sleep quality enhances, and learning and planning abilities grow.
Additionally, the “happiness cocktail” created by increased levels of serotonin and dopamine through exercise enhances our sense of inner satisfaction. It helps us feel more successful and enjoy life more (Canan, 2023).
But why does mental fatigue increase when we stay inactive? Because the human body and mind are designed to move. Prolonged inactivity weakens not only our muscles but also our brain. This leads to cognitive shutdown – productivity drops, motivation wanes.
It is scientifically proven that sports heal not only the body but also the soul. Physical activity occupies the body and frees the mind from the stresses of daily life. The concept of sport, derived from the old French word desporter, carries the purpose of resting and renewing the mind. That is precisely what modern humans need.
Mustafa Kemal Atatürk expressed the mental and moral benefits of sport as follows (Aslan, 2020, p. 176):
“Sport cannot be regarded merely as the superiority of physical ability; intellect and morality also aid this endeavor. The strong with limited intelligence cannot prevail over the intelligent with moderate strength.
I like the athlete who is intelligent, agile, and moral.”
Whether amateur or professional, sport helps a person recognize, develop, and complete their shortcomings. It shapes character and fosters inner discipline. Physical struggles are, in fact, processes of internal transformation.
In conclusion, the proverb “Where there is movement, there is abundance” isn’t just a saying – it is scientific fact. Movement, one of the brain’s fundamental needs, makes us healthy, productive, happy, and successful individuals. When life becomes stagnant, and energy or motivation drops, even a few steps are enough to break the cycle.
If you’re struggling to clear your mind today, don’t grab your phone – grab your sneakers and go for a short walk. That might be the biggest step you take for your mind.
References
Bulgay, C., Çetin, E., & Ergün, M. A. (2020). The relationship between athletic performance and BDNF. GMJ, 31, 686–689.
Canan, S. (2023, January 21). Meaning of life: Is it happiness? – “Expectation is a psychological disorder” [Video]. YouTube. https://www.youtube.com/watch?v=XAOQXyZZbEk
Kala, M. E. (2020). Tracing the philosophy of sports in Ömer Seyfettin’s texts. In B. Aslan (Ed.), Vefatının 100. Yılında Ömer Seyfettin [On the 100th Anniversary of Ömer Seyfettin’s Death] (p. 176). Bandırma Onyedi Eylül University Press.
Turkish Coffee. (2024, April 3). Does sports make us smarter? [Podcast episode]. Spotify. https://open.spotify.com/episode/6GIReARQGq8TZwtvHxl1BW?si=FRGhNAu2RiSbwO2rrKzEZQ
Vatansever, S. (2020). A comparison of licensed and non-licensed adolescents in terms of mental well-being, self-esteem, social appearance anxiety and perceived social support [Master’s thesis, Istanbul Arel University]. Council of Higher Education Thesis Center. https://arelarsiv.arel.edu.tr/xmlui/handle/20.500.12294/1181
Vreskala, B. (2023, November 27). The unifying power of sports. Turkish Sports Agency. https://turksporajansi.com/2023/11/27/sporun-birlestirici-gucu/