John Adams, the 2nd president of the US who laid the foundations of the country. How did he maintain strong cognitive abilities throughout his life? 🚶♂️
Adams practiced a rigorous walking routine, pacing 5 miles rapidly through mist and forest paths. Then, in the evening, he sat in his study to write summaries of his readings.
Today, BuildSelf introduces Adams’ walking and writing routine and a 3-step brain strengthening method for modern busy people.
Historical & Academic Evidence
This content is based on Adams' Biography 'John Adams' & Neuroplasticity Medical Research.
1. Synergy of Exercise-Induced BDNF and Cognitive Reflection
Fast walking increases heart rate and blood flow to the hippocampus, triggering BDNF release. This factor repairs and creates neural synapses.
Writing notes by hand at night under this optimal brain state creates a synergy where long-term memory is engraved in the newly formed circuits, strengthening executive function.
2. 3-Step Practical Routine for Modern Professionals
20-Minute Morning Fast Walk
Walk for 20 minutes before or after breakfast at a pace where you feel slightly out of breath but can still hold a simple talk.
Focus on Feet and Nature
Instead of checking your phone while walking, focus entirely on the pressure of your feet, the cool air, and the surrounding scenery.
Write a 3-Line Evening Reflection Note
Open a paper diary in the evening and write what you learned or self-reflection within 3 lines by hand using a pen or pencil.
3. Adjust walking speed according to your joints and stamina
Adams walked 5 miles fast daily, but he was highly trained. Modern people starting this suddenly can damage joints. Adjust to your body starting with a light 15-minute walk and gradually increasing duration.
📌 Frequently Asked Questions (FAQ)
Can I replace the morning walk with running on an indoor treadmill? ▼
It is effective for BDNF release via aerobic exercise. However, outdoor walking is highly recommended as processing outdoor visual stimuli (natural light, scenery, uneven ground) activates frontal synapses much more.
Is the effect the same if I write the evening reflection note on a phone app? ▼
Writing by hand is much more effective. Holding a pen and writing stimulates sensory receptors in fingertips, activating the somatosensory cortex and increasing cognitive engraving. Typing on a phone is mechanical and has less brain stimulation.
