Can Exercise Improve Brain Health?

When it comes to our health, physical wellness is often prioritised. From strengthening muscles to improving cardio, we tend to focus solely on the corporeal benefits of exercising. And don’t get us wrong, that’s great. However, keeping your brain firing on all cylinders is just as important – and luckily, exercise has a significant hand in this. We’re here to explain the science-backed benefits of exercising on your brain, from why it really matters, to what it actually does. You’ll be well aware that just a short workout every day can have a huge impact on your body – but now it’s time to put a focus on the mind.

Why brain health matters

Keeping your brain healthy can drastically improve your quality of life, especially as you get older. From memory, to focus, to mood, doing everything you can to protect against mental decline will pay off hugely in the long run. Recent decades have seen an uptick in concerns over dementia, burnout, and mental health struggles (and this growth doesn’t seem to be slowing down), so it’s more important now than ever to emphasise brain health in our routines. Making sure you get plenty of exercise is an easy, accessible and natural way to give yours a boost. Here’s how.

The science behind exercise and the brain

When you exercise, your increased heart rate sends blood pumping round your body, chock-full of the oxygen and nutrients that we need to function. This blood flowing to your brain is key for creating an environment in which your neural stem cells can thrive, preventing degeneration. Not only this, but the beneficial substances being delivered to your brain can actually develop new neuron connections, enhancing your brain function even further. It’s all a well-oiled machine – as long as you get moving!

Key brain benefits of regular exercise

So what exactly can exercise do for your brain? Let’s get into it:

Improves memory and learning

Your hippocampus is responsible for memory and learning – and aerobic exercise boosts its ability to survive and grow. So, if you want to keep your mind sharp and keep hold of your memories for longer, a quick jog is your best friend.

Reduces stress and anxiety

Exercise effectively acts as a natural reset button for your mind, regulating your cortisol and lowering stress levels. In fact, it’s been shown in some studies to be better for lowering stress than meditation. Combining both could significantly reduce your stress levels if you’re struggling.

Enhances focus and creativity

Plenty of studies have linked exercise to increased creativity, allowing your brain to connect dots it wouldn’t otherwise connect, and sharper focus thanks to the increased blood flow. Even a short burst of exercise can result in better problem-solving and brand new ideas.

Protects against cognitive decline

Keeping active consistently can reduce your risk of Alzheimer’s and dementia, encouraging new neuron connections and delaying age-related brain degeneration. And it’s not just preventative – exercise can also improve executive function in older adults.

Lifts mood and supports mental health

Great news: exercise keeps you happy, boosting endorphins, dopamine, and serotonin production in the brain. Runners’ high is real! There are even long-term effects in reducing your risk of depression – not to mention the social aspect of many sports boosting your mood!

Best types of exercise for brain health

The benefits are clear, but what exactly should you be doing to enjoy them? Different exercises stimulate different parts of the brain, so depending on what you want to achieve, here are the best types of exercise to give your brain a boost:

For neurogenesis and memory: Do aerobic exercise, like running, swimming, and cycling.
For mood regulation and executive function: Try strength training a few times a week.
For reduced stress and better emotional balance: Intentional yoga or pilates works a treat
For keeping an active mind: A coordination-heavy exercise like dance combines the physical and cognitive aspects.
For a creativity and serotonin boost: Take yourself on a walk out in nature for an accessible and effective fix; the greener the better!

How much exercise do you need for brain benefits?

Even a small amount of movement every day can give you some incredible brain benefits, so don’t feel overwhelmed by the prospect of having to get a workout in. The World Health Organisation tends to recommend around 250 minutes of moderate exercise per week, which could look like a brisk 20 minute walk every day, or an hour-long gym class 2-3 times a week. If you don’t have time, though, even short bouts of 10 minutes can sharpen your focus and reduce stress levels. What really matters is that you’re consistent, regardless of what workout you choose and how long it lasts.

Some brain-boosting movement tips

Wondering how to fit this movement into your day? It’s easier to embed exercise than you might think. Here are some ideas on easy ways to move your body, even on the busiest of days:

A 10-20 minute morning walk before work to wake you up and kickstart creativity
Stretches at your desk during study or work sessions, to give your brain a break
Taking meetings or brainstorming while walking to inspire ideas
Going on a quick jog to energise as a replacement for coffee or sugar

Time to get moving!

When it comes to boosting your brain, improving your memory, lifting your mood, and preventing problems down the line, exercise is an endlessly powerful tool. And you don’t need to be running marathons or climbing mountains to do it – just regular, intentional movement can have huge effects on your body and mind. Start small, and see the results for yourself.

For an extra wellness boost, you can check out our range of supplements designed by experts to support both your physical and mental needs. These, combined with consistent exercise = magic for your mind.