What is mentally fit

Brain walk: mentally fit step by step

We agree that our physical fitness is in our hands. The more we move, the fitter our body is.

This is exactly the same for our brain. The basic requirement for mental fitness is activity.

The three pillars of mental fitness

The health of our brain is built on three pillars:

  • Brain training: Our brain regularly needs new challenges.
  • Physical fitness: Only those who are physically fit can also achieve top performance mentally.
  • Mental wellbeing: Happiness and satisfaction not only lift the mood, but also increase our mental performance.

So if you want to train your brain, you have to take these three areas into account.

Brain Training: Be Smart

  • Walking is hard work for our brain: you have to choose a route, maintain balance and constantly coordinate motor and sensor skills.

Physical fitness: get fit

  • Our brain is particularly well supplied with blood while we are walking. This means that oxygen but also nutrients reach our nerve cells and so our brain is more likely to achieve top performance.
  • Walking also stimulates the production of neurotransmitters, important messenger substances, in your brain.
  • For years, neuroscientists thought that no more nerve cells would form after birth. But today we know that nerve cells can still develop in the adult brain. This neurogenesis is stimulated by walking.

Mental Wellbeing: Go yourself happy

  • Those who have had elevated levels of stress hormones for years are more likely to show poor memory in old age and have a greater risk of developing dementia. Break down stress hormones the way nature intended: through exercise.
  • Studies show the antidepressant effects of exercise. Walks can prevent depression and put you in a good mood.

You can indulge your wellbeing:

Tip 1: go for a walk every day

Make your walk a daily ritual. If you miss a day once, don't worry. It's about taking regular walks in the long term.

Tip 2: bring variety to your everyday walking

  • Walking with music. Take your favorite music with you and go to the music quickly and in time.
  • Make an effort to walk a little faster than you did yesterday.
  • Count your steps and plan to take more steps every day.
  • Make an effort to cover a longer distance than normal.
  • Don't go for a walk alone, take a friend with you. Find a stimulating topic to talk about.
  • Pay attention to your senses while you are walking. Record everything you see first, then focus your attention on your ears and record as many sounds as you can. So dedicate a brief moment to all of your senses.

(Source: Dr. Katharina Turecek "Mentally fit, for a lifetime", Hubert Krenn Verlag, 2012)

Tip 3: Get inspiration and turn your walk into a brain walk

A brain walk is a walk that is accompanied by brain training exercises.

Dr. Katharina Turecek has put together exercises for you in the form of an audio book. Take the audio book with you and let yourself be inspired by exercises, instructions, useful information and music.

Brain walks have been specifically designed to effectively promote your fitness on all three levels - physical, emotional and spiritual - and thus offer a comprehensive and holistic training program for your health.

Audiobook tip:

Brain walk, mentally fit step by step

ISBN 978-3-200-03966-7

will be published on February 23, 2015

Book tip:

Mentally fit for a lifetime

ISBN 978-3-99005-148-1

Dr. Katharina Turecek

Medical doctor, cognitive scientist,

Head of the institute for brain training a-head


‌ Last updated on November 14, 2020