As we get older, we may notice changes in our memory or find that it may take longer to process information. While this is a frustrating realization, studies are now reinforcing the idea that regular exercise can help improve cognition and reduce the risk of decline.  

We may not be able to stop the aging process, but we can age better. Recent studies are now showing that physical activity and cognitive functioning are interconnected. Being physically active, even once a month, seems to be linked with higher mental states later in life.

The bottom line? Regular exercise benefits the brain, just like it does for other parts of the body.

What does healthy brain function look like?

With regular exercise, we activate neural pathways in the brain. Repeating a healthy behavior strengthens brain cells, reinforces connections, and improves brain performance.

“With aging, our processing speed slows down,” says Nebraska Medicine neurologist Daniel Murman, MD. “Starting at age 30, we see a gradual decline with each decade. In normal cognitive aging, people can continue with everyday functioning. When our brain function declines to where we can’t do our daily activities, such as driving, cooking or managing finances, that’s when we start to be concerned.”

Interestingly, fluid intelligence (processing speed) tends to decline as we age, but crystallized intelligence (wisdom and knowledge) improves and stabilizes. Exercise and an overall healthy lifestyle not only boost our overall health but may also slow the decline of fluid intelligence.  

How does exercise benefit your brain? 

A healthy lifestyle promotes brain health by providing brain resilience, which may delay or slow the progression of memory loss or conditions like dementia and Alzheimer’s.

“While we can’t quite prove cause and effect, there are quite a few studies supporting the idea that physically active people have better cognitive function as they age,” says Dr. Murman. “In particular, there seems to be an improvement in the speed of processing (the executive function in the brain).”

Brain chemicals released during exercise help grow brain connections

The nerve growth associated with activity and exercise is vital to keeping our brains healthy. “Our brain nerve cells communicate with synapsis (the connection between nerve cells),” Dr. Murman explains. “The more connections, the more synapsis, leading to better brain function. With aging, there’s a natural loss of synapsis, but being physically active increases synapsis density, helping us to think more clearly.”

Exercise reduces overall disease risk

Changes in blood flow impact the nerve growth of the brain. Exercise boosts heart and cardiovascular health, improving blood flow to all body organs, including the brain. It helps to maintain a healthy weight, control issues like diabetes and high blood pressure and reduce the risk of heart disease, heart attack and stroke.

“Over the past 50 years, there seem to be some signs that a decline in dementia rates may, in part, be related to better cardiovascular health,” adds Dr. Murman.

Exercise reduces stress

Stress can impact our overall health but is also detrimental to brain health. Being on high alert causes the body to release stress hormones. Over time, continually high cortisol levels may cause some shrinkage to the hippocampus (the memory part of the brain). Reducing stress and lowering cortisol levels benefit many wellness aspects, including brain health.

What happens to the brain if you don’t exercise?

“Studies suggest that as a person gets older, cognitive decline may be more rapid in those that don’t exercise than in those that do,” says Dr. Murman. “Some activity is always better than no activity. Some studies show that exercising even once a month makes a difference, but more is better, and it’s never too late to begin.”

Want to learn more? Check out our 6 tips to maintain your brain health as you get older.