The Exercise-Brain Connection

Physical exercise is one of the most well-established interventions for maintaining cognitive function and reducing dementia risk. The evidence spans multiple types of studies and demonstrates consistent benefits.

What the Research Shows

A comprehensive meta-analysis of 39 studies found that physical exercise significantly improves cognitive function in adults over 50, regardless of their baseline cognitive status. ^[28438770]

Key Findings

• Aerobic exercise shows the strongest effects on cognitive function
• Benefits are seen with as little as 45 minutes of exercise per session
• Both moderate and vigorous intensity exercise are effective
• Effects are observed across multiple cognitive domains

How Exercise Benefits the Brain

Increased Blood Flow

Exercise increases cerebral blood flow, delivering more oxygen and nutrients to brain tissue.

BDNF Release

Physical activity triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron survival and growth.

Hippocampal Growth

In a landmark study, one year of aerobic exercise increased the size of the hippocampus by 2%, effectively reversing age-related volume loss by 1-2 years. ^[21282661]

Practical Recommendations

Based on the evidence:

• Aim for at least 150 minutes of moderate aerobic exercise per week
• Include activities that elevate heart rate
• Consistency matters more than intensity
• Any movement is better than none