Forget coffee: here’s what actually wakes up your brain

It is often said that after intense mental work, the body should also be given physical activity. It is claimed that this helps the mind recover, “clears” thoughts, improves focus, and makes difficult tasks easier to manage. Psychologist Mykolas Kriščiūnas explains that this effect is indeed real and not accidental it is driven by complex biological and psychological processes.

Not only does productivity improve

When asked to explain what biological processes occur in our body that make us feel more productive and better able to concentrate after exercise, the psychologist first points to one key factor improved blood circulation. “Movement typically stimulates our blood circulation, which often activates brain function and can give it more direction. At the same time, physical activity tends to reduce stress levels, and since stress is one of the main reasons we struggle to concentrate or feel light, it is natural that with less stress our life and thinking become ‘clearer’,” he says. The specialist also notes that this effect is not only biological. There is also a subjective shift a better connection with one’s body, which leads to growing self-confidence and belief in one’s abilities.

“When we move or exercise more actively, we better sense our body and ourselves, we may feel more capable and gain greater confidence. This can also encourage us to become more productive, increase motivation to engage in other activities, and improve mood,” explains Mykolas Kriščiūnas.

Physical activity is often associated not only with productivity but also with creativity. According to Mykolas Kriščiūnas, one of the simplest reasons for this is a change of environment. “We can get used to thinking about new ideas and trying to be creative only in a specific environment perhaps in an office at a computer, or somewhere else. Meanwhile, creativity can emerge in many places, which is why movement, especially when it involves changing your surroundings, can provide a completely different perspective and encourage thinking about the same things from another angle,” he notes.

Movement also acts as an antidote to “feeling stuck,” as physical freedom often translates into mental flexibility, making it easier to step back from a problem and view it from a wider perspective. “During movement, increased blood circulation and altered brain activity can naturally allow new neural connections to form, which can bring a different point of view,” explains Mykolas Kriščiūnas. He adds that physical activity is also strongly linked to neurochemical processes, as it regulates the release of neurotransmitters such as dopamine and serotonin dopamine being associated with motivation and reward, and serotonin with mood stability and emotional balance. “Regular movement allows these systems to be regulated more effectively, which in the long term means more stable well-being and is often the reason why we feel significantly better immediately after physical activity than before it,” he notes.

Which type of sport guarantees the greatest effect?

When considering which type of physical activity benefits the brain the most, and whether there are specific sports that have a particularly positive effect on us, there is probably no single universal answer, but there are general trends. “Typically, moderate-intensity workouts provide the greatest benefit. If it is too easy, it does not create enough challenge or load; if it is too difficult, you may overexert or become overly fatigued, and we may not experience a positive effect,” explains the interviewee. Research shows that aerobic activity is especially beneficial rhythmic movement such as walking, swimming, or cycling. Activities that require focus on the body, such as yoga sessions, can often help improve concentration and reduce stress. However, as the psychologist emphasizes, the most important factor is not the specific type of sport, but consistency.

“Generally speaking, any form of movement, if it is regular, can contribute to our psychological well-being and cognitive functions it is more important to focus on movement itself and its regularity, not necessarily its form,” says the mental health specialist. When asked how long-term physical activity changes the structure and function of the brain and whether we can talk about long-term effects on memory, attention, and the ability to effectively perform complex tasks the psychologist notes that movement indeed brings significant changes over time. “Movement is one of the key ways that allows people to regulate their psychological well-being and stabilize stress levels. Therefore, it naturally contributes to how our brain functions and our cognitive abilities,” says Mykolas Kriščiūnas.

He also reminds us of a common misconception that our psychological life and physical life are separate. “They are inseparable, so if we neglect one part of our life, in this case the body, it will also affect our psychological well-being. That is why taking care of the physical aspect is extremely important,” the psychologist emphasizes.