Exercise and the Brain: A Natural Way to Slow Ageing

As we age, many of us worry about memory loss, slower thinking, or even diseases like dementia. But did you know that regular exercise might be one of the most powerful tools to protect your brain? New research shows that physical activity doesn’t just keep your body fit—it also helps your brain stay sharp and healthy for longer.

How Does Exercise Help the Brain?

Exercise boosts brain function in many ways. It improves blood flow, reduces inflammation, and even increases the size of certain brain areas related to memory and learning. People who stay active as they grow older tend to have better memory and problem-solving skills than those who live a sedentary lifestyle.

The Muscle-Brain Connection

One of the most exciting discoveries is how muscles “talk” to the brain. When you exercise, your muscles release special chemicals called myokines. These myokines travel through your blood and send helpful signals to your brain. Some of the key myokines include:

• BDNF (Brain-Derived Neurotrophic Factor): Supports learning, memory, and new brain cell growth.
• CSF1 (Colony-Stimulating Factor 1): Helps keep the brain’s immune cells healthy.
• VEGF (Vascular Endothelial Growth Factor): Improves blood vessels in the brain, increasing oxygen and nutrient delivery.
• Cathepsin B: May help reduce inflammation and support memory.

These substances help your brain stay healthy by fighting inflammation, protecting nerve cells, and even encouraging the growth of new ones.

Exercise and Brain Aging

As we get older, our brains naturally lose some of their volume, especially in areas important for memory. But exercise can slow this down. In fact, older adults who engage in regular aerobic activities like walking, swimming, or cycling have been found to have larger brain volumes and better memory compared to those who don’t exercise.

Boosting Brain Insulation: Myelination

Our brain cells are wrapped in a protective coating called myelin. This helps signals travel quickly and smoothly between cells. With age or disease, this coating can wear down. The good news? Exercise appears to support the repair and maintenance of myelin, especially in key brain areas related to memory and movement.

A Stronger Brain Barrier

Exercise also strengthens the blood–brain barrier, a protective layer that keeps harmful substances out of your brain. This barrier weakens with age or disease, but staying active helps keep it strong, reducing the risk of inflammation and cognitive decline.

Long-Term Benefits

Even moderate amounts of regular physical activity—like brisk walking for 30 minutes a day—can have long-lasting benefits for your brain. From better mood and sleep to stronger memory and reduced risk of Alzheimer’s disease, the advantages of exercise are clear.

Final Thoughts

Exercise is more than just a way to stay in shape. It’s a simple, natural way to protect your brain as you age. Whether you're young or old, adding regular physical activity to your routine is one of the best things you can do for long-term brain health. Your future self will thank you.

Reference: https://onlinelibrary.wiley.com/doi/10.1111/cpr.70026