Photo by Gahsoon, courtesy iStockphoto
You've probably heard that exercise can strengthen your heart, lungs and muscles. But there is another proven benefit you may be less familiar with: Moving your body is one of the best ways to keep your mind sharp.
“Exercise is very good for our brains,” says Ben Singh, PhD, a research fellow in physical activity and health at the University of South Australia. “It improves blood flow, reduces inflammation and releases chemicals that support brain health. These changes translate into sharper memory, better attention and improved learning.”
Science shows that moving your body is one of the easiest and most effective ways to improve your mental agility. It can also help with school and work performance and improve lifelong memory and thinking.
In fact, Singh and his team of researchers recently looked at findings from a major study of 250,000 people. They found that exercise — even light or moderate activity — improves brain health across all age groups.
Part of exercise's power comes from the natural “feel-good” chemicals it sparks in the brain. For example, endorphins act like pain relievers, giving you a happy, energized feeling. Serotonin helps regulate mood and sleep, making you calmer and more content. Dopamine boosts motivation and satisfaction.
“These chemicals explain why even a short walk can leave you feeling clearer, happier and less stressed right away,” he says.
Over time, repeated bursts create long-lasting changes that protect against depression, anxiety and cognitive decline.
Moving your body also increases blood flow, delivering more oxygen and nutrients to brain cells. It reduces chronic inflammation, which can damage the brain.
These changes explain why active people tend to perform better on tests of memory, attention and problem-solving compared to people who don't move much. They also show why regular exercise is a key strategy in reducing the risk of dementia and age-related declines in thinking and memory.
And the best part is that brain fuel doesn't have to cost a penny. Almost any type of physical activity benefits the brain. Activities like brisk walking, cycling or swimming tend to give strong boosts to memory and attention because they increase blood flow and oxygen to the brain, Singh says. Strength training, yoga, tai chi and dancing support brain health in different ways by improving focus, coordination and mood.
“Exercise doesn't have to mean going to the gym,” Singh says. “It includes anything that gets your body moving — walking the dog, gardening, taking the stairs or playing with your kids. What matters most is finding activities you enjoy and doing them regularly.”
Keep in mind that consistency is more important than intensity, he says. Even light or moderate activity, like stretching and housework can provide meaningful brain benefits if you do them consistently.
Take it outside
While all forms of movement help, where you exercise can make a difference.
“Exercising outside can give extra brain benefits compared to indoors,” Singh says. “Natural settings reduce stress and mental fatigue, helping you feel calmer and more focused.”
Studies show that even a short outdoor walk improves attention and memory more than the same walk indoors on a treadmill. Being outside makes exercise more enjoyable, so people are active longer. If you've been debating between the stationary bike inside or a walk around the block, your brain might thank you more for leaving the house.
Some exercises work well indoors or outdoors. Strengthening exercises such as squats, push-ups, pullups and barbell curls can help retain or build muscle.
Or grab your remote or electronic device to tune in to an exercise program.
There are tons of free exercise programs online as well as through fitness apps.
Ready, set, go
Start small and steady: Begin with 10 to 15 minutes of walking, stretching or light activity a few times a week. Increase activity gradually and rest when you need to.
Choose activities you enjoy: Walking, dancing, swimming, a game of catch or even gardening count as exercise if it gets your body moving.
Schedule it: Pick a time of day that works best and stick to it consistently.
Start smart: Even if you feel healthy, it's important to discuss your exercise plans or your current program with your health care team.
For more tips, visit www.cdc.gov/physicalactivity
- Copyright The Nation’s Health, American Public Health Association
