How exercise improves brain health
1. Increases blood flow to your brain
To function properly, your brain needs blood flow to get oxygen and nutrients, just like your other organs. When you exercise, your heart pumps more oxygen-rich blood throughout the rest of your body, including to your brain. Increased blood flow to your brain is linked to heightened brain activity and decreased oxidative stress, meaning you’re better able to detoxify chemicals.
Research consistently shows that regular aerobic exercise can improve your “cerebrovascular health” – the health and function of your brain’s arteries and veins. Maintaining good cerebrovascular health through physical activity throughout your life can help prevent cognitive impairment and dementia as you get older.
2. Promotes new brain cell growth
Exercise promotes “neurogenesis” (the birth of new brain cells) by raising levels of proteins that support brain cell survival and growth, such as brain-derived neurotrophic factor (BDNF). This process supports “neuroplasticity” – your brain’s ability to restructure or rewire itself in response to change – and increases brain size.
In a recent study where the brains of over 10,000 healthy men and women between the ages of 18 and 97 years were scanned, the researchers found that those who walked, swam, biked or did other moderate-intensity exercise for just 25 minutes a week had larger brains than those who didn’t, no matter how old they were. The differences were most noticeable in the brain regions responsible for memory and thinking – areas that often shrink as you get older, contributing to cognitive decline and risk of “dementia” (diseases that affect memory, thinking, problem-solving and the ability to perform daily activities).
3. Improves your ability to think and remember
Exercise is scientifically proven to improve cognitive abilities like thinking, memory and learning. In a recent large-scale study, researchers looked at genetic data, physical activity levels and cognitive scores collected from nearly 350,000 people of all ages. The researchers found that those who did moderate-intensity exercise like jogging scored higher on thinking tests.
Exercise can also help jog your memory: several studies show that exercising can improve your short- and long-term memory, possibly because exercise increases the size of your “hippocampus” (the part of your brain responsible for forming and storing memories).
4. Keeps neurodegenerative diseases at bay
“Neurodegenerative diseases” damage and destroy parts of your nervous system (especially your brain) over time. They typically develop slowly, their symptoms and effects usually appear later on in life, and some – like Alzheimer’s disease – can cause dementia.
Several large studies link exercise to reduced risk of neurodegenerative diseases, and long-term studies suggest that exercising regularly can enlarge two key parts of the brain that are especially prone to neurodegenerative diseases: the hippocampus and the “prefrontal cortex” (responsible for controlling your behaviour and impulses, regulating your emotions, planning, decision-making, goal-setting and problem-solving).
According to the Alzheimer Society of Canada, researchers predict that by 2030, almost one million people in Canada will have dementia. But there’s good news: research suggests that staying physically active can delay the onset of dementia by several years. One study even found that older adults who were physically active had a 31% lower dementia risk than their sedentary peers.
From increasing blood flow to your brain and stimulating new brain cell development to enhancing your memory and helping prevent neurodegenerative diseases, physical activity is one of the strongest tools you can use to maintain a sharp and resilient brain. So, whether it’s a brisk walk or a refreshing swim, make room to move for your brain today!
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