Lost in the grunts, groans, reps, and sets, we might overlook and undervalue the remarkable impact exercise has on our most vital organ, the brain. Before we get to the sweat, let’s ground ourselves in science.
Recent studies reveal a strong link between regular exercise and improved brain health. As little as 2.5 hours of physical activity weekly can enhance memory, cognitive efficiency, and problem-solving skills, while also slowing age-related decline and disorders.
Let’s get moody … or not
Exercise also influences mood regulation, acting as a powerful stress reliever. It promotes the secretion of endorphins, hormones, and neurotransmitters that elevate mood and boost brain function. These effects can begin after just one workout, rewiring neural pathways over time.
Your brain on proteins
The food we eat also impacts cognitive health. A 2022 Harvard study of over 77,000 people over 20 years found that replacing animal proteins with plant proteins reduced dementia risk by up to 26 percent. Incorporating a scoop of plant-based protein daily can be a simple step toward better brain health.
Rewiring your circuits
Neuroplasticity, the brain’s ability to create new pathways, is key to learning new skills and adapting. Cardiovascular exercise triggers biochemical changes, increasing growth factors that promote neuroplasticity and angiogenesis, or new blood vessel formation. This process helps improve brain function and resilience.
Brain-boosting workout
Try three rounds (or four if you’re feeling squirrely) of this cardiovascular, circuit-rewiring circuit to boost your brain and brawn.
The World’s Greatest Stretch
3 sets of 8 repetitions per side
- Step into a lunge, placing your right hand inside your right foot.
- Rotate your torso, reaching your left arm up, opening your chest.
- Return to start and repeat on the other side.
Walkout Push-Up
3 sets of 10 repetitions
- Bend at the waist, place hands on the ground, walk into a plank.
- Perform a push-up, then walk hands back to standing.
Wall-Sit Wall Angels
3 sets of 12 repetitions
- Lean against a wall in a squat position.
- Extend your arms out to the sides at shoulder height, bend your elbows at 90 degrees, and press the backs of your hands against the wall.
- Keeping your back and arms in contact with the wall, slowly slide your arms up overhead.
- Continue to slide your arms upward as far as you can comfortably go without arching your back or allowing your arms to lift off the wall.
- Hold the top position for a moment, then slowly lower your arms back down to the starting position.
Land Swimmers
3 sets of 30-second intervals
- Lie face down, lift chest and legs slightly off the ground, keeping your neck in a neutral position.
- Raise opposite arm and leg, hold, then switch sides in a controlled fluttering motion.
Where to begin?
If structured workouts aren’t your thing, incorporate activity naturally: park farther away, take the stairs, garden, cook, or do housework. The key is consistent movement, and the most beneficial exercise is one you will stick with, gradually increasing intensity while exercising safely. Moving more not only benefits your body but also keeps your brain sharp and resilient.
By Brendan Rolfe, BA, DipA
