Exercise Boosts Brain Power

by | Jul 1, 2025 | 2025, Family and Consumer Sciences, Health and Safety, Physical Activity, Wellness

Exercise boosts brain power. (Adobe Stock image)

As we age, our memory and cognitive abilities can decline, making everyday tasks more challenging. While genetics and lifestyle play a significant role in determining our cognitive health, research has shown that regular exercise can have a profound impact on memory and overall cognitive function.

  1. Increased Blood Flow: Exercise increases blood flow to the brain, delivering oxygen and nutrients to brain cells. This increased blood flow can help to promote the growth of new brain cells and improve communication between neurons.
  2. Neurotrophic Factors: Exercise stimulates the production of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which play a key role in promoting the growth and survival of brain cells.
  3. Reduced Inflammation: Exercise has anti-inflammatory effects, which can help to reduce inflammation in the brain and promote cognitive health.
  4. Improved Neuroplasticity: Exercise promotes neuroplasticity, the brain’s ability to adapt and change in response to new experiences. This can help to improve memory and learning.
  5. Improved Memory: Exercise has been shown to improve memory in both young and old adults, and to reduce the risk of age-related cognitive decline.
  6. Enhanced Learning: Exercise has been shown to improve learning and memory in both children and adults, and to reduce the risk of cognitive impairment.
  7. Reduced Risk of Dementia: Regular exercise has been shown to reduce the risk of dementia and other age-related cognitive disorders.
  8. Improved Mood: Exercise has been shown to improve mood and reduce symptoms of anxiety and depression.

According to the Physical Activity Guidelines for Americans, adults need 150 minutes of aerobic type moderate-intensity, plus 2 or more days of muscle-strengthening exercise per week. Here are some types of exercise that have the greatest impact on cognitive function:

  1. Aerobic Exercise: Aerobic exercise, such as running, cycling, or swimming, has been shown to improve memory and cognitive function.
  2. Resistance Training: Resistance training, such as weightlifting or bodyweight exercises, has been shown to improve cognitive function and reduce the risk of age-related cognitive decline.
  3. High-Intensity Interval Training (HIIT): HIIT, which involves short bursts of high-intensity exercise followed by periods of rest, has been shown to improve cognitive function and reduce inflammation.
  4. Mind-Body Exercise: Mind-body exercises, such as yoga or tai chi, have been shown to improve cognitive function and reduce stress.

Incorporating exercise into your daily routine can be easier than you think! Here are some tips to get you started:

  1. Start Small: Begin with short, manageable exercise sessions and gradually increase the duration and intensity as you become more comfortable.
  2. Find an Exercise You Enjoy: Engage in physical activities that bring you joy, whether it’s running, swimming, or dancing.
  3. Schedule Exercise into Your Day: Treat exercise as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower.
  4. Make it Social: Exercise with a friend or family member to make it more enjoyable and to provide accountability.

Exercise is a powerful tool for improving memory and cognitive function. When we exercise, our brain undergoes changes that can have a lasting impact on our cognitive abilities. By incorporating regular physical activity into your daily routine, you can reduce the risk of age-related cognitive decline, improve memory and learning, and enhance overall cognitive health. Whether you’re a seasoned athlete or just starting out, there’s never been a better time to get moving and improve your brain health.

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During the preparation of this work, the author used the AI tool, NaviGator. After using this tool/service, the author reviewed and edited the content as needed and takes full responsibility for the content of the publication.

Amy Mullins, PhD, RDN
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