Did you experience childhood adversity such as abuse, a family member with mental illness, domestic violence, or neglect? If you did, you’ll be glad to hear this good news. Those adverse experiences represent risk factors, not fate. They do not determine your present life or your future, not even on a neurologic level. Indeed, these experiences may “increase vulnerability but they do not have to define your trajectory.” According to research published in Biological Psychiatry: Cognitive neuroscience and Neuroimaging, you can change the impact of adverse childhood experiences by developing a habit of engaging in regular physical activity.

Specifically, this study showed that individuals who had experienced childhood adversity and engaged in lower levels of activity showed lower brain connectivity. However, individuals who experienced the same level of childhood adversity but engaged in high levels of activity showed increased brain connectivity. The increased connectivity specifically impacted the communication networks among the amygdala, anterior cingulate cortex, and the cerebellum. In other words, the connection between brain areas associated with fear, memory, emotional regulation, and processing and integrating experiences.

Individuals who engaged in 150 to 390 minutes of exercise a week experienced the most significant benefits. That may sound like a lot, but it’s only 2.5 hours to 6.5 hours a week or a half hour to an hour a day with weekends off.

Childhood adversity can have a lifelong impact. It can impact our relationships with our spouses and our children. But, setting aside just a half hour to an hour a day to engage in physical activity/exercise can change that impact to one that allows for greater brain connectivity and a better sense of well-being, which can lead to improved marital and family relationships. As an added bonus, you’ll feel better physically as well. Don’t let childhood adversity make you feel trapped in a negative cycle. Get physical, exercise…and experience the change.