Exercise benefits more than your muscles and heart. Some of its most remarkable benefits happen inside your brain.
Research increasingly shows that regular physical activity supports memory, attention and thinking skills, while helping to reduce the risk of cognitive decline later in life.
These benefits aren't limited to younger people. Evidence suggests the brain remains responsive to exercise well into older age.
Key takeaways
- Exercise supports memory, thinking and concentration
- Physical activity helps build cognitive reserve and supports healthy brain ageing
- Regular movement may help reduce the risk of dementia
- You don't need to run marathons. Small amounts of movement add up over time
- The best exercise for brain health is one you'll enjoy and stick with
Why exercise matters for brain health
Exercise helps slow the effects of ageing
As we age, the brain naturally changes. Some regions gradually lose volume, communication between brain cells can become less efficient, and cognitive abilities such as memory and processing speed may decline over time.
While ageing itself is unavoidable, the way our brains age is influenced by the choices we make throughout life. Lifestyle factors such as physical activity can play an important role in maintaining brain function and supporting cognitive health as we get older.
Exercise reduces dementia risk
Dementia is influenced by a combination of genetic, environmental and lifestyle factors. Exercise is considered one of the most important modifiable lifestyle factors associated with healthy brain ageing and dementia risk reduction.
Physical activity supports several biological systems that are important for protecting brain health. It improves blood flow, supports vascular health, helps regulate blood glucose, reduces inflammation and promotes the growth and connectivity of brain cells.
Together, these effects may strengthen the brain's resilience over time and help reduce the likelihood or impact of cognitive decline in later life.
Exercise builds cognitive reserve for the future
Researchers often talk about cognitive reserve when discussing healthy brain ageing. Cognitive reserve can be thought of as the brain's backup capacity. Throughout life, experiences such as learning, social engagement and physical activity help build stronger networks of neurons and connections between them.
Physical activity appears to contribute to cognitive reserve by:
- Supporting the growth and maintenance of brain cells
- Increasing grey matter volume in key brain regions
- Protecting the integrity of white matter pathways
- Strengthening communication networks throughout the brain
These adaptations may help the brain cope more effectively with the changes that occur during ageing.
Think of cognitive reserve as a savings account for your brain. The more deposits you make through activities such as exercise, learning and social engagement, the more resources your brain may have available to draw upon as it ages.
How exercise supports your brain
Research shows that regular moderate- to vigorous-intensity physical activity can help support cognitive performance, particularly memory, processing speed and executive function, which are important for planning, decision-making and everyday problem-solving.
These benefits can translate into everyday life, helping people stay mentally sharp, maintain concentration and perform daily tasks more effectively.
One of exercise's main benefits to the brain is improved blood flow. The brain accounts for only around 2% of body weight but uses about 20% of the body's oxygen and energy at rest, making a healthy blood supply critical for normal brain function. Regular physical activity supports cardiovascular health, helping deliver oxygen and nutrients to brain cells
Researchers have discovered that our muscles and brains are constantly communicating. When muscles contract during physical activity, they release chemical messengers called myokines into the bloodstream. These molecules travel throughout the body, including to the brain, where they influence how the brain functions and ages.
One particularly important myokine is irisin. Research suggests irisin can cross the blood-brain barrier and help support healthy brain ageing in two key ways.
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It appears to help reduce inflammation in the brain, which is increasingly recognised as a contributor to cognitive decline.
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It stimulates the production of brain-derived neurotrophic factor (BDNF), a protein often described as "fertiliser for the brain".
BDNF promotes the growth of new brain cells, strengthens connections between existing neurons and supports neuroplasticity, the brain's ability to adapt and form new pathways throughout life.
Research has also linked exercise and irisin to increased volume in the hippocampus, a region of the brain that plays a critical role in memory and learning.
One of the most exciting discoveries in modern neuroscience is that the brain is not fixed. The brain can change, reorganise and strengthen itself in response to our experiences and behaviours. This ability is known as neuroplasticity.
Physical activity is one of the most powerful lifestyle factors known to stimulate neuroplasticity and support the growth and strengthening of neural connections.
Put it into practice
How much exercise is enough?
To maximise the brain benefits of exercise, work toward meeting the recently updated Australian physical activity guidelines. A snapshot of these recommendations includes:
- Moderate- to vigorous-intensity activity for at least 30 minutes on most days
- Muscle-strengthening activities on two or more days each week
- Functional activities that build mobility, balance, and coordination on three or more days each week
- Limiting the amount of time spent being sedentary by breaking up long periods of sitting
If your current activity levels are below these targets, don't try to achieve them all at once. It is best to start small and aim for consistency. Any amount of movement is beneficial, and you can build regularity, duration and intensity over time.
If you’re new to exercise, consider a check-up with your GP.
Choose exercise you enjoy
What exercise should you do? Something you enjoy and are likely to stick to. Examples:
- Moderate to vigorous activity: Brisk walking, hiking, cycling, swimming, dancing, sport, water aerobics
- Strength activities: Bodyweight exercises (like squats), resistance bands, Pilates, weight training, strength-based water aerobics
- Balance, mobility and coordination: Yoga, tai chi, dancing, balance exercises
Accumulation counts
You don't need to complete your exercise in one session. Short bouts of activity throughout the day add up to health benefits. For instance, do squats while you wait for the kettle to boil.
The best age to start? Today.
Exercise is one of the most powerful investments you can make in your future brain health. Every time you move your body, you support the systems that help keep your brain healthy, adaptable and resilient. The choices you make today can help support memory, thinking and wellbeing for years to come.
How to turn good intentions into lasting habits
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