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The Power of Movement
- safemodemobility
- Jun 16, 2024
- 5 min read
Movement seems like a trivial function. Indeed, it's something we do all the time. But the foundations of movement go to a deeper and more substantial place in our biology and purpose.
Everyone who engages in movement—whether it’s sports, yoga, dancing, or acrobatics—knows that mastering any movement requires years of failure. If we think about all the ancient civilizations, and even our animal cousins, we see that they incorporate movement and failure as a principle of their livelihood. I believe that this internal drive for neuroplasticity pushes us to seek out these challenging movements with failure. It’s not only for survival or mobility; it goes much deeper than that.
Movement- The Portal For Neuroplasticity
The Science of Neuroplasticity
Neuroplasticity refers to the nervous system's ability to change its wiring in response to experience. This includes the strengthening and weakening of connections between neurons. In children, neuroplasticity is at its peak, allowing them to learn and adapt rapidly. However, most of our neuroplasticity ends by the age of 25.
In adults, the primary way to induce neuroplasticity is through unbalanced movement and failure. When we make errors and face new challenges, it signals our nervous system that changes are needed. This releases specific neurochemicals like dopamine and norepinephrine, which are essential for learning new behaviors. Essentially, neuroplasticity is the brain and nervous system's ability to change in response to experience, customizing itself to
perform better.
Movement, Errors, and Neuroplasticity
Movement, especially when it involves balance and coordination, is a powerful trigger for neuroplasticity. Engaging in physical activities challenges our nervous system, prompting it to adapt and grow. Dr. Andrew Huberman from the Huberman Lab podcast explains that making errors and encountering new challenges during movement signals the nervous system to open the door for neuroplasticity. Errors cue the frontal cortex and release neuromodulators like dopamine and acetylcholine, which facilitate plasticity. Essentially, without errors, the brain is not in a position to change itself. Errors signal the need for adaptation and learning. This is evident in activities that push our limits, such as yoga or complex sports.
A study published in Neuron emphasizes that post-error recruitment of neural circuits enhances attention and learning, further validating that errors are crucial for neuroplastic changes. When we make errors during complex movements, the brain releases dopamine and norepinephrine. These neurochemicals are essential for reinforcing learning and adapting behavior. The brain's ability to correct errors and adapt to new challenges is a fundamental aspect of how we learn and improve motor skills.
The Role of Play and Experience
Play contributes to neuroplasticity by serving as a fundamental portal through which we learn and rewire our brains. Dr. Huberman explains that play is how we learned the rules for different stages of life and tested our abilities in a low-stakes environment. During play, the prefrontal cortex runs through various possibilities, and chemicals like brain-derived neurotrophic factor (BDNF) and other growth factors are released. These chemicals trigger the rewiring of brain circuits, allowing for expansion and neuroplasticity.
Play is not just about learning specific skills but about establishing a broader framework within which we can learn new things. It involves a two-step process of focused engagement followed by rest, which is essential for neuroplasticity. This process is crucial for both children and adults, as it strengthens neural connections and prunes away unnecessary ones, shaping who we are and our ability to adapt and learn as adults.
Dr. Huberman also notes that trauma and stress can inhibit neuroplasticity by suppressing play circuits due to high levels of adrenaline. However, engaging in play as adults can reactivate these circuits and reopen pathways for plasticity. Therapies that incorporate play and exploration of novel movements, like dance, can be effective in rewiring the traumatized brain.
The Role of Movement in Human Evolution
The Human Advantage In The Savannah
Around two million years ago, the human brain dramatically increased in size. Our ancestors, like Australopithecus, had small brains, but Homo erectus developed much larger ones. This significant growth required a rich source of calories, primarily from eating meat. However, the first edged weapons only appeared around 200,000 years ago, leaving a gap where early humans had to hunt without sophisticated tools.
Christopher McDougall, in his book "Born to Run," suggests that humans evolved as pack hunters who relied on endurance running to exhaust prey. This method, known as persistence hunting, allowed groups of humans to run long distances together, outlasting their prey in the heat. This not only ensured survival but also promoted social cohesion and brain development through constant physical and mental challenges.
McDougall highlights how humans have specific adaptations for endurance running, such as efficient cooling through sweating, large gluteal muscles, and an arched foot structure. These traits supported our ancestors' ability to hunt and gather as a cohesive pack, emphasizing cooperation and mutual support.
The Tarahumara people of Mexico exemplify this ancient practice. Known for their extraordinary running abilities, they demonstrate how running is deeply embedded in human culture and biology. Unlike the modern view of running as a chore, the Tarahumara see it as a natural, enjoyable activity that fosters community and well-being.
The Importance of VO2 Max for Longevity
Dr. Andy Galpin emphasizes that VO2 max, an indicator of cardiovascular capabilities, is the number one predictor and correlating index for longevity. Studies involving hundreds of thousands of participants have shown that VO2 max is a better predictor of longevity than smoking, diabetes, or medication use across all ages and sexes. Good aerobic fitness, as indicated by a high VO2 max, is crucial for a long, healthy life.
Conclusion
Movement is more than just a physical activity; it is the core function that drives neuroplasticity, especially in adults. Unlike other methods to enhance brain flexibility, movement is a natural and integral part of our daily lives and evolutionary history. Movement might have allowed us to provide the necessary food resources for our brain development through persistence hunting. In nature, the ability to move is crucial for survival, as the oldest chimpanzees typically die when they can no longer keep up with their group. By embracing movement, play, and the willingness to make errors, we can stimulate neuroplasticity, fostering creativity and adaptability. So, let’s keep moving, exploring, and challenging ourselves to unlock the full potential of our brains and bodies.
Resources
Dr. Huberman explains that movement, particularly in unbalanced positions, triggers neuroplasticity both during and after the workout. This process opens one of the few portals to neuroplasticity in adults, allowing the brain to adapt and reorganize in response to new challenges.
In this episode, Dr. Andrew Huberman discusses the biology, psychology, and utility of play, emphasizing its importance not only for children but also for adults. He explains how play can change our nervous system for the better, enhance creativity, leadership, and focus.
Born to run-
Christopher McDougall sets off to find a tribe of the world's greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong.
Are we born to run? | TED talk
Christopher McDougall explores the mysteries of the human desire to run. How did running help early humans survive -- and what urges from our ancient ancestors spur us on today? McDougall tells the story of the marathoner with a heart of gold, the unlikely ultra-runner, and the hidden tribe in Mexico that runs to live.
Dr. Andy Galpin explains the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. He explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types and the VO2max index as a main indicator for longevity.
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