These days, with so much time spent at desks and on screens, movement sometimes takes a back seat. But it’s far more than just a way to stay in shape – physical activity is one of the best things you can do for your brain.
Sure, we’ve all heard that exercise is good for the body. But more and more studies are showing that movement is just as important for the mind. Regular movement can sharpen memory, lift mood, and even help protect against long-term cognitive decline.
Research shows that adults who don’t move as much are twice as likely to experience cognitive decline. That makes a good argument for grabbing your sneakers and heading outside!
What Exercise Does for the Brain
So, how does getting active actually help your brain?
Well, first off, it gets more blood (and oxygen) flowing to your brain, which keeps the cells healthy. It also encourages the release of brain-supporting chemicals, like BDNF (brain-derived neurotrophic factor), that help grow and protect brain cells.
On top of that, exercise lowers inflammation, helps you relax, and can even improve your sleep, all of which contribute to stronger mental function.
As a result, people who move regularly often notice that they can concentrate more easily, remember things better, and solve problems faster. And no, you don’t need to run a marathon. Even something as simple as a brisk daily walk can make a real difference.
It Starts Early: Brain Benefits for Kids
The mental perks from physical activity aren’t limited to adults. For children, physical activity is directly linked to measurable improvements in how they think, behave, and learn.
Studies show that kids who are more active tend to have longer attention spans, better memory, and improved classroom behavior. Essentially, more active children tend to be more engaged learners.
How Much Do You Really Need?
The good news? You don’t need to spend hours in the gym to see results. According to the CDC, most adults should try for 150 minutes of moderate exercise per week or 75 minutes of more intense activity like running or interval training.
That could be 30 minutes a day for five days, or even smaller chunks spread throughout the week. Whether it’s a jog, dance session, or a fast-paced walk, sticking with it is what really counts.
Choosing the Right Kind of Movement
What’s the best form of exercise for brain health? The good news is that it doesn’t have to be complicated.
Cardio exercises usually offer the most significant brain boost because they generally get your heart and blood moving more. But don’t rule out other forms. According to Harvard Medical School neurologists, even regular walking can have a noticeable impact. “It’s about getting your heart pumping – not necessarily working up a huge sweat,” Dr. Scott McGinnis explains.
Mixing in strength training or mindful movement like yoga can also help improve your mood and reduce stress. If group classes or team sports motivate you more, those social interactions can further support emotional health. The trick is to pick something you enjoy, so that you’re more likely to stick to it.
Staying Active While Traveling
Traveling doesn’t mean you need to lose momentum. Today’s tech makes it easier than ever to stay consistent, even abroad. Connectivity solutions like an eSIM app will allow you to keep your phone connected abroad while accessing your fitness apps, streaming workouts, or tracking progress on your wearables.
When Will You Notice a Change?
Don’t expect results overnight. While some mood improvements might show up early, research suggests the real cognitive benefits take about six months of regular activity to become noticeable.
That might feel like a long time, but it’s a long-term investment. Keep going, even when it gets tough. It’s not just your body that will benefit – your brain will become stronger, more focused, and more resilient too.