It’s no surprise that aging brings wrinkles and gray hair, but do you know how it affects your brain? Just as your body changes with time, so does your mind—though not in the ways you might expect. While some cognitive functions, like memory and spatial awareness, may fade, others—such as verbal reasoning and abstract thought—can actually improve with age.

We may not be able to prevent aging, but we can certainly age more gracefully. Recent studies show a clear link between staying physically active and maintaining healthy cognitive function. Even minimal activity is associated with better mental function later in life.

The takeaway? Exercise isn’t just for your body—it’s for your brain, too!

In the early years of life, the brain develops faster, creating more than a million new neural connections every second. By age 6, it’s already about 90% of the size it will be in adulthood.

Yet, as we hit our 40s, the brain starts to shrink at a rate of 5% per decade, and this shrinking process speeds up by the time we’re 70. Much like how the visible signs of aging, such as wrinkles and gray hair, the brain also undergoes structural changes, which affect its cognitive abilities. Here’s how the brain changes structurally with age. 

With age, brain volume reduces, especially in the frontal lobe and hippocampus—brain regions that are responsible for cognitive functions—shrinking more than other areas of the brain. Your frontal lobe handles abilities such as personality, behavior, and emotional control. The hippocampus plays a key role in learning and memory. Research has shown that the hippocampus is more vulnerable to psychiatric disorders.

Cerebral cortex is a wrinkled outer layer of the brain that contains neuronal cell bodies. The cortex thins with age, particularly in the frontal and temporal lobes. Lower cortical density results in fewer connections, which could slow down cognitive processing.

White Matter, consisting of a network of myelinated nerve fibers, is responsible for signal transmission and cognitive function. As we age, white matter begins to shrink, which reduces cognitive efficiency.

Aging can make the brain synthesize some chemicals that can alter the production of neurotransmitters and proteins. This can result in a decline in cognitive function.

These changes can make it more challenging for older adults to recall names, stay focused, and handle multiple tasks at once.

Feeling something holding you back when it’s time to get moving? Shake it off, because your brain will thank you! According to the Centers for Disease Control and Prevention (CDC), staying physically active can help you improve your thinking ability, memory, learning and problem-solving skills, and emotional balance.

Need more reasons to get moving? Well, here’s some more motivation:

Now, you might ask, “How does exercise act on the brain?” Here is how exercise works its magic!

Exercise has been shown to improve neurogenesis, the process by which new neurons are formed in the brain, particularly in the hippocampus. This improves memory retention and cognitive function.

Exercise is also linked to the Brain-Derived Neurotropic Factor (BDNF), a protein that supports the growth and development of neurons. BDNF plays a key role in long-term memory and mood regulation. 

Evidence suggests that exercise can activate the release of BDNF. Another study suggests that cycling significantly improves BDNF levels.

One of the immediate effects of exercise on the brain is increased blood flow. When you exercise, your heart pumps faster, delivering more oxygen and nutrients to the brain. This, in turn, improves cognition.

Did you know that exercise is a natural stress reliever? Exercise may trigger a short-term spike in the stress response, but studies show it reduces the levels of cortisol and epinephrine after bouts of exercise.

You may have experienced it — a euphoric feeling after a long bout of exercise. That’s not a coincidence! This sensation, often referred to as the “runner’s high,” is caused by a rush of endorphins.

Endorphins are the chemicals in the brain that act as your body’s natural pain relievers and mood elevators. Physical activity has been shown to stimulate the synthesis of endorphins.

We all know the physical health benefits of exercise. But what if I told you that engaging in regular exercise may be as effective as antidepressants in managing anxiety and mood disorders? Evidence suggests that people who exercise regularly report lower levels of anxiety and depression compared to those who lead a sedentary lifestyle.

Wondering how? 

Let me explain. When you engage in physical activity, you mimic the physiological responses associated with anxiety. This gives you the chances to develop coping skills that help prevent you from being overwhelmed in other situations.

Studies have shown that exercise improves episodic memory—the ability to connect events, people, and places in everyday life. It also improves spatial navigation, which is the ability to navigate through their environment.

For older people, exercise helps maintain their cognitive skills. Studies indicate that older adults who are active outperform their sedentary peers in reasoning, vocabulary, memory, and reaction time.

Research has shown that exercise can be an effective intervention for those with neurodegenerative diseases.

A study found that aerobic exercise increased the size of the hippocampus by 1%, thereby increasing the levels of BDNF and improving memory.

By now, we understand the role of exercise in brain health. But now you may have a question, “How much exercise do I need?” According to the Physical Activity Guidelines for Americans, adults engage in 150 minutes of moderate-intensity aerobic activity per week.

Are you meeting this recommended duration or finding it hard to squeeze in time? What if you could reap the benefits of a full aerobic session by engaging in just 15 minutes of activity each day? Yes, we’re talking about Exercise with Oxygen Therapy (EWOT), an oxygen-based fitness approach. EWOT features the exercise-oxygen combo, a dynamic duo that can supercharge your workout. EWOT accelerates recovery, increases energy, and helps you achieve more in less time.

Still feeling overwhelmed about getting started with an exercise routine? Always remember that starting now is better than not starting at all. Just be consistent with a routine you enjoy, and over time, everything—including your brain health— will fall into place.