Move Your Body, Boost Your Brain 

By: Kyra Corradin, PT, DPT, YTT

Cognition & Exercise: How Moving Your Body Helps Your Brain 

Exercise isn’t just great for your muscles – it’s fantastic for your brain too! Regular physical activity, especially during early and midlife, can enhance cognitive function and help slow down the effects of aging on the brain. Even short bursts of exercise throughout the day can give your brain a boost. Let’s dive into how that works. 

Neuroplasticity: The Brain’s Ability to Change 

Your brain is a lot more adaptable than you might think! Neuroplasticity is the brain's ability to form new neural pathways, which means that with the right activities (like exercise!), you can “re-wire” your brain to enhance learning and memory.

Aerobic Exercise: Cardio for you Head

When we talk about aerobic exercise (a.k.a. cardio), we’re talking about activities that get your heart pumping – think walking, running, swimming, or dancing. We know cardio is great for heart health, but did you know it’s also fantastic for your brain? Here's why:

Cardiovascular Effects 

Aerobic exercise boosts blood flow, which delivers more oxygen to your brain. The more oxygen your brain gets, the better it performs! Plus, regular cardio exercise encourages the development of new blood vessels in the brain, which supports brain health. It also helps reduce the risk of conditions that can harm the brain, such as high blood pressure, stroke, and diabetes.

Neuroplasticity in Action

Exercise doesn’t just get your heart pumping – it also gets your brain working! By engaging in different types of physical movements, you stimulate neuroplasticity, allowing your brain to form new pathways. Aerobic exercise also increases levels of a chemical called Brain-Derived Neurotrophic Factor (BDNF). BDNF is correlated to memory and cognitive function, but as we age, BDNF levels decrease. The good news is, exercise helps increase BDNF levels, potentially protecting your brain from age-related decline.

Bigger Brain, Better Memory 

Exercise can even help you grow your brain! Neurogenesis is the process of creating new brain cells, and aerobic exercise triggers this process. Studies show that exercise can increase the thickness of areas in the brain like the motor cortex and the hippocampus. The hippocampus is crucial for memory, so strengthening this part of the brain could help prevent age-related memory issues.

More than Just Brain Cells

Aside from all the benefits at the brain tissue level, exercise also helps optimize other systems that support brain health. For instance, regular physical activity can reduce stress, improve sleep, and even help manage symptoms of depression – all of which are essential for keeping your brain functioning at its best.

More Exercise Prescription for Optimal Results

The best part? You don’t need to run a marathon to reap the cognitive benefits of exercise! Low to moderate-intensity exercise is enough. Think of something as simple as taking a brisk walk.

The goal is to get at least 150 minutes of moderate exercise each week. But don’t worry – these minutes don’t have to happen all at once! You can break them up throughout the day. For example, take the stairs instead of the elevator or park a little farther away from the store to sneak in some extra steps.

Remember, every little bit counts when it comes to keeping your brain healthy!