mind-body connection
This feel-good chemical is released by your brain during exercise and acts as a natural mood lifter and pain reliever.
Endorphins
This slow, ancient practice uses deep breathing, gentle stretching, and poses to help you feel centered and grounded
Yoga
Doctors recommend that teenagers get this specific range of hours of sleep per night for optimal brain health.
8 to 10
This essential fluid makes up about 60% of your body, and not drinking enough of it can cause headaches, fatigue, and low mood
water
True or False: You have to sweat heavily for a workout to actually count or benefit your mental health
false (Gentle movement like stretching or walking has huge benefits)
Exercise helps lower this specific hormone, often called the "stress hormone," which spikes when you are anxious.
Cortisol
You don't need weights to build strength; this type of exercise uses your own weight (like push-ups, squats, or planks).
Bodyweight exercise
This 2-word phrase refers to healthy bedtime habits, like keeping a routine, lowering lights, and turning off screens.
This macronutrient found in foods like chicken, beans, eggs, and tofu is essential for repairing and building muscles
protein
True or False: Skipping breakfast gives you more energy throughout the day because your body works harder.
false (Skipping meals can crash your blood sugar and make you feel irritable/tired)
This part of your nervous system is responsible for the "fight, flight, or freeze" response, which can be calmed down by slow, deep breathing.
Sympathetic Nervous System
his type of fitness requires your heart and lungs to work harder over a period of time, and can be done in a hallway just by brisk walking.
Cardiovascular (or Aerobic) exercise
This hormone is naturally produced by your brain when it gets dark to signal to your body that it is time to sleep.
Melatonin
Found in coffee, sodas, and energy drinks, this substance can cause artificial energy crashes and mimic the physical feelings of an anxiety attack.
caffeine
True or False: Muscle weighs more than fat.
False (A pound is a pound, but muscle is denser and takes up less physical space than fat)
Regular physical activity can help grow new brain cells and paths in this specific brain area responsible for memory and emotion.
Hippocampus
Doing this action for 10-15 seconds helps increase blood flow to your muscles, improves flexibility, and reduces physical tension
Stretching
This is the name of your body's internal 24-hour clock that tells you when to wake up and when to sleep
Circadian Rhythm
These complex nutrients (found in whole grains, oats, and veggies) are your brain and body's preferred and main source of daily energy.
carbohydrates
True or False: Being physically active only benefits your physical body, not your thoughts or logic.
false (Exercise boosts focus, attention span, and thinking skills)
This is the medical term for your brain's ability to change, adapt, and build new connections when you learn new physical skills.
Neuroplasticity
This foundational core exercise requires you to hold your body parallel to the floor on your elbows and toes without moving
Plank
This deepest stage of sleep is when your body does most of its physical tissue repair and muscle growth
Deep sleep
This vital organ contains billions of bacteria and communicates directly with your brain via the vagus nerve, directly affecting your daily mood.
Gut (or Gastrointestinal system / Microbiome)
True or False: If you don't have gym equipment or an hour of free time, it is not worth exercising at all.
False (Even 5 to 10 minutes of light stretching or pacing helps your body reset)