Dr Jennifer Heisz, a Canadian neuroscientist and specialist in exercises’ neurological effects, has conducted extensive research showing how physical activity enhances cognitive function, mood, and resilience. Her findings reveal that exercise stimulates brain-derived neurotrophic factor (BDNF), a critical brain chemical that supports the growth and health of brain cells. This has far-reaching effects not only on individual mental health but also on leadership effectiveness, as leaders who engage in regular exercise often experience improved problem-solving, adaptability, and mental clarity.
Aerobic Exercise for Cognitive Function and Leadership
Dr Heisz’s research shows that moderate-intensity aerobic exercise, such as walking, jogging, or cycling, enhances cognitive abilities, particularly in focus and decision-making. This is especially valuable for leaders, who benefit from the clarity and resilience required to manage high levels of responsibility and complex decision-making. Regular aerobic activity helps strengthen these cognitive skills, building leaders’ mental agility and enabling them to approach challenges with a balanced perspective. For me, beginning each morning with exercise has been essential in managing anxiety, preparing me to take on each day with a calm and focused mindset.
Resistance Training for Executive Function
Resistance training, such as weightlifting, has been shown to improve executive functions, including reasoning, problem-solving, and flexible thinking—skills essential for effective leadership. Dr Heisz’s research highlights how this type of exercise strengthens the brain’s executive functioning, making it an excellent option for those in demanding roles. By building both physical and cognitive strength, resistance training can provide leaders with the clarity and adaptability needed for effective decision-making and strategic planning.
Yoga and Mindfulness for Memory and Resilience
Yoga and tai chi have been found to improve memory and cognitive flexibility, particularly when performed at higher intensities. These activities engage the parasympathetic nervous system, promoting relaxation and mindfulness. Incorporating mindfulness into daily life has always been a personal advocacy for me, as I believe it helps leaders remain calm and present. Practising mindfulness through yoga allows leaders to approach challenges with composure and thoughtful decision-making, fostering a grounded and resilient approach to leadership.
Personal Journey: Exercise for Sobriety and Emotional Balance
Eight years ago, I began incorporating afternoon exercise as a tool to support my decision to stop drinking. This routine replaced the time of day when I would typically reach for a glass of wine, creating a buffer and gradually removing the urge. The release of endorphins and other positive neurochemicals helped me curb cravings, reinforcing a healthier habit that continues to support my mental well-being today. This experience demonstrates how exercise can foster resilience, emotional balance, and healthier behaviours.
Consistent Exercise for Improved Sleep and Stress Management
Consistent, timed exercise has been shown to improve sleep quality by aligning the body’s biological clock. Daily movement helps to reduce stress levels and improve sleep, which is vital for maintaining a balanced mood and focus. Pre-bedtime yoga, for instance, can be particularly effective for sleep quality, helping leaders maintain the mental sharpness and energy needed for their daily responsibilities.
Conclusion: Exercise as a Foundation for Mental Health and Leadership Effectiveness
Dr Heisz’s research confirms that exercise is a valuable tool for mental health, supporting cognitive agility, emotional resilience, stress management, and even addiction recovery. For leaders, these benefits translate directly to their roles, enabling improved problem-solving, adaptability, and resilience. Exercise strengthens not only individual well-being but also essential leadership qualities, making it a foundation for those aiming to lead effectively. Through aerobic workouts, resistance training, and mindfulness practices, exercise equips leaders with the mental and emotional strength to guide others successfully.
Margie Ireland is one of the few Leadership Coaches who is also a registered Psychologist, who has proven to help CEOs, MDs, and HR Executives uncover and identify hidden weaknesses, and the necessary changes and their implementation to steer clear of potential risks and achieve better results. Margie has a particular interest in helping organisations, mitigate and avoid leadership burnout. Margie works with medium-sized organisations and large corporates across diverse industries. For more information go to www.margieireland.com
Dr. Jennifer Heisz is an Associate Professor in the Department of Kinesiology at McMaster University and Director of the NeuroFit Lab and Heisz and author of the book, Move the Body, Heal the Mind.
Margie Ireland is one of the few Leadership Coaches who is also a registered Psychologist, who has proven to help CEOs, MDs, and HR Executives uncover and identify hidden weaknesses, and the necessary changes and their implementation to steer clear of potential risks and achieve better results. Margie works with medium-sized organisations and large corporates across diverse industries. For more information go to www.margieireland.com
