1295: "Get Out and Move"

Interesting Things with JC #1295: "Get Out and Move" – A simple walk does more than stretch your legs. It grows your brain, lowers your stress, and resets your rhythm. The science is moving.

• Curriculum

  Episode Anchor

  Episode Title
  Get Out and Move

  Episode Number
  #1295

  Host
  JC

  Audience
  Grades 9–12, college intro, homeschool, lifelong learners

  Subject Area
  Biology, Health Science, Psychology, Physical Education

  Lesson Overview

  • Define the role of BDNF (Brain-Derived Neurotrophic Factor) in brain health and memory.

  • Explain how aerobic exercise influences brain structure and stress hormone levels.

  • Compare the effects of indoor vs. outdoor movement on psychological well-being.

  • Analyze the connection between physical activity and cognitive functions like sleep, memory, and decision-making.

  Key Vocabulary

  • BDNF (bee-dee-en-eff) — Brain-Derived Neurotrophic Factor; a protein that supports neuron survival and growth. "Movement boosts BDNF, making your brain cells stronger and longer-lived."

  • Hippocampus (hip-uh-KAM-pus) — The region of the brain associated with memory formation. "Exercise enlarges the hippocampus, enhancing memory."

  • Cortisol (KOR-tuh-sawl) — A hormone released in response to stress. "Green space walks reduce cortisol levels significantly."

  • Circadian Rhythm (sir-KAY-dee-uhn RITH-um) — The internal process that regulates the sleep-wake cycle. "Regular exercise helps stabilize your circadian rhythm."

  • Aerobic Exercise (air-OH-bik EX-er-size) — Physical activity that increases heart rate and respiration. "Brisk walking is a type of aerobic exercise that benefits the brain."

  Narrative Core

  • Open – The episode opens with a surprising observation: walking doesn’t just engage your legs—it actively involves your brain.

  • Info – JC introduces scientific findings about BDNF and the hippocampus, highlighting their role in memory and brain health.

  • Details – Specific studies are cited: outdoor environments lower cortisol, 20 minutes in nature boosts mood in most people, and exercise improves sleep and cognitive clarity.

  • Reflection – JC connects the dots between movement, mental clarity, stress, and longevity, reinforcing that physical activity benefits the whole self.

  • Closing – Ends with the hallmark phrase: "These are interesting things, with JC."

  Transcript
  See Transcript in Expander Below

  Student Worksheet

  1. What is BDNF and what role does it play in the brain?

  2. Describe how green spaces affect stress levels.

  3. How does aerobic exercise influence the hippocampus?

  4. Explain how physical activity can affect sleep quality.

  5. In your own words, why might walking outdoors be more beneficial than walking indoors?

  Teacher Guide

  Estimated Time
  45–60 minutes

  Pre-Teaching Vocabulary Strategy
  Use a Frayer Model for "BDNF" and "circadian rhythm." Pair students for think-pair-share to activate prior knowledge about exercise and the brain.

  Anticipated Misconceptions

  • Students may believe only intense exercise improves health.

  • Some may think cognitive benefits of movement are instant.

  Discussion Prompts

  • Why do you think nature has such a strong impact on stress?

  • How does this episode challenge the way we think about exercise?

  Differentiation Strategies

  • ESL: Visual word banks with images of "hippocampus," "green space," "circadian rhythm"

  • IEP: Use graphic organizers to sequence cause-effect from the episode.

  • Gifted: Research an additional scientific study about exercise and the brain, then present a comparison.

  Extension Activities

  • Track your steps and mood for one week, then graph and analyze the correlation.

  • Create a PSA video promoting outdoor movement for cognitive health.

  Cross-Curricular Connections

  • Biology: Brain anatomy and function

  • Psychology: Stress response and emotional regulation

  • PE/Health: Benefits of daily physical activity

  Quiz

  Q1. What part of the brain is enlarged by regular aerobic exercise?
  A. Amygdala
  B. Hippocampus
  C. Cerebellum
  D. Cortex
  Answer: B

  Q2. What does BDNF do?
  A. Destroys harmful cells
  B. Builds muscle tissue
  C. Supports brain cell growth
  D. Regulates heart rate
  Answer: C

  Q3. Which hormone drops when walking in green space?
  A. Adrenaline
  B. Dopamine
  C. Cortisol
  D. Oxytocin
  Answer: C

  Q4. How long in nature improved mood in 87% of participants, according to the Finland study?
  A. 10 minutes
  B. 20 minutes
  C. 30 minutes
  D. 60 minutes
  Answer: B

  Q5. What type of rhythm does daily movement help regulate?
  A. Metabolic rhythm
  B. Circadian rhythm
  C. Cardiac rhythm
  D. Neural rhythm
  Answer: B

  Assessment

  1. Analyze how the benefits of exercise on brain function might impact academic performance.

  2. Compare the psychological effects of walking on a treadmill versus walking in a park.

  3–2–1 Rubric

  • 3 = Accurate, complete, thoughtful

  • 2 = Partial or missing detail

  • 1 = Inaccurate or vague

  Standards Alignment

  NGSS (Next Generation Science Standards)

  • HS-LS1-3 — Explain how feedback mechanisms maintain homeostasis. (Applies to the effect of exercise on hormone regulation.)

  • HS-LS1-2 — Develop and use models to illustrate the hierarchical organization of interacting systems. (Relates to how movement affects brain systems.)

  CCSS (Common Core State Standards)

  • CCSS.ELA-LITERACY.RST.9-10.1 — Cite specific textual evidence to support analysis of science texts.

  • CCSS.ELA-LITERACY.SL.11-12.4 — Present information clearly, concisely, and logically.

  C3 (College, Career, and Civic Life Framework)

  • D1.1.9-12 — Explain how inquiries are shaped by disciplinary concepts and methods. (Aligns with exploring scientific studies.)

  ISTE (International Society for Technology in Education)

  • 1.3.KC — Knowledge Constructor: Curate information using digital tools to build knowledge and solve problems.

  International Equivalents

  • IB Biology MYP — Criterion B: Inquiring and Designing (Exploring connections between physical activity and biology)

  • Cambridge IGCSE PE (0413) — Section: Effects of exercise on mental and physical health

• Transcript

  Interesting Things with JC #1295: "Get Out and Move"

  A funny thing happens when you take a walk. You might think it's just your legs doing the work, but your brain is paying attention, too. And it turns out, it rewards the effort.

  Physical activity sets off a chain reaction inside your head. Scientists have tracked how movement increases something called BDNF, brain derived neurotrophic factor. It’s a protein that helps brain cells grow stronger and live longer. One study from the University of British Columbia showed that regular aerobic exercise actually increases the size of the hippocampus, the part of your brain tied to memory.

  And where you do it matters. Being outdoors, especially in green spaces, drops cortisol levels by as much as 15%. That’s your main stress hormone. Just walking through a park, no phone, no agenda, can shift your nervous system from fight or flight into recovery mode. And that effect isn’t subtle. Researchers in Finland found that just 20 minutes in nature significantly improved mood scores in 87% of participants.

  Movement also tunes your sleep. Moderate daily exercise, like a brisk walk for 30 minutes (4,000 to 6,000 steps), can regulate your circadian rhythm. That means you fall asleep faster and stay asleep longer. Your brain needs that cycle to lock in learning, clear toxins, and keep decision making sharp.

  We’re often told to get out and move. Turns out, it’s not just for your heart or your weight. It’s for your memory. Your sleep. Your stress. It’s for the way you think, and how long you stay sharp.

  These are interesting things, with JC.

• Show Notes

  In Episode #1295, "Get Out and Move," JC explores the compelling science behind why moving your body, especially outdoors, has significant benefits for your brain. From BDNF to better sleep, reduced cortisol, and improved memory, listeners learn how physical activity supports cognitive function and emotional well-being. The episode connects science to everyday life, making it especially relevant for classrooms exploring health, psychology, or biology, and encourages real-world application through reflective and analytical tasks.

  Reference:

  Lee, J., & Jeon, Y. H. (2024). Exercise for mental health: The role of neurotransmitters and neurotrophic factors. Frontiers in Psychiatry, 15, 11298280. https://pmc.ncbi.nlm.nih.gov/articles/PMC11298280/