Exercise and the brain

I’m 92 and started exercising regularly decades ago. And I kept at it, but if you’re just now thinking about it, it’s never too late to start! I started with just a thought and that was as far as I got. But it started the process of motivation that told my body to get going and do something. And I started exercising and it has continued for a very long time, right up to now. The motivation initially was only to keep myself healthy.

I started by jogging and then running and doing a few stretching and other exercises. It soon became clear that a degree of discipline was required.  I only did a few exercises in the beginning along with jogging so my mind became trained to the idea of regularity and a mindset developed. In the early years my motivation was just the satisfaction of exercising and being healthy.

I was aware then of the positive connection between exercise and the brain from my own experience. I knew that after jogging or a run I felt good. And now studies show that fitness can directly help your brain in amazing ways!  Published scientific articles and research show this conclusively.

My own experience told me that there was a positive connection between exercise and the brain -- I just felt good! Science now has proven that exercise keeps your brain lively and youthful.

Wendy Suzuki, a leading neuroscientist (Ph.D., Professor Department of Neural Science, New York University) has written how exercise can improve brain function, mood, and memory. She has also explained how exercise can protect the brain from neurodegenerative diseases. 

Wendy Suzuki, Ph.D., Professor Department of Neural Science, New York University, has researched how exercise can improve brain function, mood, and memory.

A Harvard Medical School study (August 26, 2024) concluded that “Exercise benefits health in so many ways. It preserves muscle strength; keeps your heart strong; maintains a healthy body weight; and staves off chronic diseases such as diabetes."

But exercise has brain benefits too. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't. One finding is that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions.

Exercise has brain benefits. The parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't.

Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment:

Dr. Daniel Lieberman found that the benefits of exercise were much higher in older than younger persons.

A startling Harvard Alumni Study found that “older Harvard alums who were exercising had about 50 percent lower mortality rates than their classmates who were sedentary, and that the benefits of exercise were much higher in older than younger alumni. We evolved to be physically active when necessary or socially rewarding and it helps if we make it fun. And in turn lifelong activity helps us live longer and stay healthy as we age. This is because physical activity turns on a broad range of repair and maintenance mechanisms that counter the effects of aging”. (The Harvard Gazette January 4, 20221 Dr Daniel E. Lieberman)

Your mind may find ways to try to delay or skip an exercise routine. But your resolve will ensure regularity and after a few months or a year your mind will come to accept the exercise sessions and will actually come to enjoy them and the sense of accomplishment and the ‘feel good’ experience.

We evolved to be physically active when necessary or socially rewarding and it helps if we make it fun. And in turn lifelong activity helps us live longer and stay healthy as we age. This is because physical activity turns on a broad range of repair and maintenance mechanisms that counter the effects of aging.

Your body and your mind will have changed as you do regular exercises. You will even look better! Accept that the process is slow and don’t do too much too fast.  As time goes by you will increase the repetitions, speed, and length of certain exercises in small increments. And later as you grow very old it will slow down a little. It is a satisfying journey and each exercise session will leave you feeling good and with a sense of accomplishment. I’ve done it and it works! 

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Find out more:

You can find books by Dr. Wendy Suzuki, including "Healthy Brain, Happy Life," here.

You can find books by Dr. Daniel Lieberman here.

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