The Science-Based Effects of Exercise on Brain Health

It’s no secret that our bodies change as we age: wrinkles start to form, hair may turn gray, and joints may not feel as flexible as they used to be.

But just like the body, the brain also undergoes changes as we age. These changes might not be as visible, but they’re just as real.

Structurally, the overall volume of the brain begins to shrink when we’re in our 30s or 40s, with the rate of shrinkage increasing around age 60.

However, this volume loss isn’t uniform throughout the brain—some areas shrink more, and faster, than others.

Two areas of the brain experience the most dramatic changes with age:

1. The Frontal lobe: The part of the brain located directly behind the forehead. It’s responsible for higher level brain functions including attention & concentration, problem-solving, and organization & planning.

2. The Hippocampus: A small but complex C-shaped structure mainly responsible for learning and long-term memory retention.

As these two areas naturally shrink and become smaller, certain symptoms start to show up:

• Memory changes: Difficulty recalling information like names or where you left your keys.

• Decreased cognitive abilities: Decreased ability to multitask, or maintain focus for a prolonged period.

The rate at which these changes occur varies from person to person, influenced by various factors such as genetics, lifestyle choices, overall health, diet, level of physical activity, and even stress levels.

Growing evidence suggests that lifestyle interventions like diet and exercise can slow down the effects of aging on the brain.

Dr. Wendy Suzuki is a renowned neuroscientist who has conducted extensive research on the impact of exercise on the brain.

She’s popularly known for her TED Talk titled “The Brain-Changing Benefits of Exercise” which currently has over 10 million views. (You can watch it here)

Her work highlights the profound and science-backed benefits of physical activity on cognitive function, mood, and overall brain health.

Big, Fat, Fluffy Brain

No, this isn’t a literal or scientific phrase.

It’s a phrase coined by Dr. Suzuki as a playful and metaphorical way of describing a healthy, thriving, and highly functional brain.

Her research reveals that exercise isn’t just for building muscles, losing weight or enhancing endurance—it has profound impact on the structure and function of the brain.

She suggests that exercise—specifically aerobic exercise—is one of the most effective, accessible, and scientifically proven ways to enhance your brain health.

Aerobic (or cardiovascular) exercise is any exercise that raises your heartrate. Examples include power-walking, jogging, running, swimming, cycling, hiking, dancing etc.

How Exercise Strengthens The Brain

Dr. Suzuki’s research emphasizes that aerobic exercise has both immediate and long-term cognitive benefits.

Immediate benefits include the boost in mood and energy experienced after engaging in physical activity due to a production of various hormones like dopamine, serotonin, adrenaline and endorphins.

Long-term benefits include:

1. Neurogenesis

This refers to the process of creating new neurons (nerve cells) in the brain.

Although once thought to be limited to early childhood, recent scientific breakthroughs have confirmed that neurogenesis continues into adulthood, primarily in the hippocampus.

The growth and maturation of new neurons in the brain is mediated by a protein called brain-derived neurotrophic factor (BDNF)—it acts like a growth fertilizer for the brain.

Exercise has been shown to be one of the key factors that increases the levels of BDNF, thus supporting neurogenesis.

In addition, physical activity enhances blood flow to the brain, providing it with increased oxygen and nutrients essential for neurogenesis.

This increase in new neurons, especially in the hippocampus, enhances the brain's capacity to learn and retain new information thus improving memory.

There’s also growing evidence that regular physical activity helps delay the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s diseases by maintaining brain function and structure.

Neurodegenerative diseases are conditions characterized by the progressive loss of neurons, leading to cognitive decline, memory loss, and impaired motor skills.

For those already diagnosed with these conditions, exercise can slow disease progression, preserving cognitive function and quality of life for longer periods.

2. Enhanced brain plasticity and connectivity

Brain plasticity refers to the brain’s ability to reorganize itself by forming new connections between neurons throughout life while brain connectivity refers to how efficient those connections are.

This ability of the brain to reorganize and adapt to new conditions is crucial for performing complex cognitive tasks like planning, problem-solving and multitasking.

Physical activity promotes the formation of new neural connections and strengthens existing ones by increasing the production of neurotrophic factors such as BDNF.

This means that exercise can enhance your concentration and improve your focus on cognitively demanding tasks.

Dr. Suzuki’s work highlights that just a single workout session can improve concentration and cognitive function for up to two hours post-exercise.

How To Add More Exercise To Your Day

Adding more movement to your day doesn’t mean you need to hit the gym or run a marathon. There are plenty of fun, easy ways to get moving:

• Dance it out: Put on your favorite song and dance like nobody’s watching. Dancing is great cardio and it’s fun.

• Play sports: Join a team or play with friends. Sports are an excellent way to get exercise without it feeling like “exercise.”

• Take active breaks: Break up prolonged periods of sitting with a few minutes of movement. Do some stretches, jump rope, or jog in place.

• Walk and talk: Turn long phone calls or catch-ups with friends into walking sessions. It's a simple way to boost your daily step count.

• Make it social: Involve friends or family—go hiking, cycling, or tackle new fitness challenges together. This adds fun and accountability to your exercise routine.

The Bottom line: Move Your Body, Fuel Your Brain

Dr. Suzuki’s extensive body of work underscores that the benefits of exercise extend far beyond physical fitness.

She recommends incorporating at least 30 minutes of moderate aerobic exercise most days of the week to reap the cognitive benefits.

Here are a few things to keep in mind:

• Regular, moderate exercise is more effective for neurogenesis than sporadic intense workouts. Consistency allows for sustained increases in BDNF and other neurotrophic factors.

• The more consistently you exercise, the stronger and more resilient your brain becomes.

• Finding enjoyable forms of exercise helps maintain consistency, allowing you to reap the long-term benefits.

• Any movement is better than no movement.

By making movement a regular part of your life, you’re giving your brain the tools it needs to learn better, remember more, and stay sharp no matter your age.

So, move your body. Build a big, fat, fluffy brain.

Thanks for reading! I hope you found something valuable :)

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