Why Exercise is Good For Your Brain, According to Doctors

According to the World Health Organization, nearly 1 in 6 people worldwide are living with a neurological disorder. In the U.S. alone, approximately 5.8 million people have Alzheimer’s disease, and 1 million are living with Parkinson’s disease. Fortunately, you can take proactive steps to help protect your brain health. Research shows that regular exercise can improve brain health, stimulate neuron growth and reduce harmful protein buildup in the brain.

To better understand how exercise affects brain health and helps reduce cognitive decline, we spoke with Marat Reyzelman, M.D., a specialist in neurology and clinical neurophysiology at Wellstar Health System, and Ebony Glover, Ph.D., director of the Affective Neuroscience Laboratory and Associate Professor of Neuroscience at Kennesaw State University. Here’s what they had to say about the powerful connection between exercise and brain health.

How Exercise Benefits Brain Health

Most of us know that getting regular exercise is one of the best ways for us to keep our body healthy. Research supports the value of exercise in reducing the risk of heart disease, stroke, diabetes and cancer. And yet, we often overlook the role that exercise plays in keeping our brain healthy.

Reyzelman emphasizes why we must look at exercise as an essential element to maintaining a healthy brain. “Studies have shown that in adults who exercise regularly, there was a significantly reduced rate of brain tissue atrophy as well as signs of vascular tissue injury and silent stroke based on MRI imaging. There was also increased thickening of various parts of the brain cortex—areas vital for memory and thinking functions. In essence, exercise caused patients to maintain or even gain cells in important brain areas, whereas lack of exercise caused an increase in the rate of age-related brain cell loss.”

These cognitive processes are neurogenesis and neuroplasticity. Neurogenesis is the growth, development and maintenance of new brain cells. Neuroplasticity is our brain’s ability to grow new connections to make up for the deterioration of brain cells throughout our life. Oxygen is vital for both, and regular exercise promotes increased oxygen supply.

Reyzelman agrees that the increased blood flow and oxygen delivery from exercise are vital to improving memory, cognition, attention and focus—in large part due to its role in keeping the hippocampus healthy. “Studies show that our hippocampus, the part of the brain that is responsible for memory function, receives increased blood flow and oxygenation when we engage in regular physical exercise. This has been shown in studies to improve cognitive performance across all age groups,” Reyzelman says.

In addition, there is a link between brain health and heart health, explains Reyzelman, and one of the ways exercise improves the brain is by improving the health of our cardiovascular system. “Patients who have heart disease are significantly more likely to develop stroke and dementia. Physical exercise, by helping to improve our heart health, results in lowering the risk of stroke and neurodegenerative conditions such as Alzheimer’s disease. It has also been shown to slow down progression of other neurodegenerative disorders such as Parkinson’s disease.”

According to Reyzelman, there is also a link between brain health and increased levels of inflammation and stress. Regular exercise has been shown to help reduce both inflammation and the production of stress hormones such as cortisol—both of which are associated with increased tissue injury in the brain and accelerated brain aging.

In addition, he reminds us that when we exercise, we increase the brain’s production of endorphins and neurotransmitters that help improve our overall sense of physical and mental well-being.

How to Exercise for Brain Health

To support brain health, experts recommend incorporating the following types of exercise into your routine:

• Aerobic Exercise (Cardio): Physical activities like walking, running, swimming and cycling boost oxygen levels in the brain, which can support memory and cognitive function. Aim for at least 30 minutes of moderate-intensity aerobic exercise 3 to 5 days a week.
• Strength Training: Strength exercises such as lifting weights or resistance training can help protect the hippocampus, the brain’s memory center. Studies show that 90 minutes of strength training per week can enhance cognitive performance and slow brain degeneration.
• Yoga and Mindfulness: According to research published in Exercise and Sport Sciences Reviews, yoga can help reduce stress and anxiety, improve mental clarity and prevent age-related cognitive decline.

How Much Exercise Do We Need?

Reyzelman gives great advice, saying, “The more exercise, the better, but some physical activity is better than none.” And suggests that while studies suggest that we receive the greatest cardiovascular benefit—remember the link between heart health and brain health—when we exercise at least five hours each week, and we should aim for at least two and a half to three hours each week with around 30 to 45 minutes in each session.

“Starting slowly and building your stamina over time will likely result in the greatest benefits. For those starting an exercise routine after a long period of inactivity, seeing a physician and discussing a customized approach before beginning an exercise program is recommended.”

The Bottom Line

By taking care of our bodies—our cardiovascular system, musculoskeletal system and our response—we are also taking care of our brain.

“Exercise has been shown to benefit patients with neurologic disorders such as migraine headaches, dementia, Parkinson’s disease, stroke, multiple sclerosis, depression and anxiety, chronic pain and sleep disorders to name a few,” says Dr. Reyzelman. And Dr. Glover adds, “Research shows that older adults who live more physically active lifestyles tend to have higher cognitive function compared to older adults who live more sedentary lifestyles.”

While there are certainly factors that are outside of our control, we can take steps each day to help slow down or delay cognitive decline through healthy lifestyle habits like exercise, leading to overall improved cognition and improved health and well-being.