This post was written by Geoff Gephart, RN, MSN, FNP-BC, Employer Solutions.
We’ve long understood the importance of exercise for maintaining our physical condition, but recent research increasingly points to the positive impact of exercise on brain health, as well. We now know that regular movement serves as a powerful, non-pharmacological tool to enhance cognitive function, sharpen memory and build long-term brain resilience. As a matter of fact, neurologists agree that of all the interventions available to help with brain health, exercise is the most important and effective.
The main mechanism behind the benefits of exercise is the brain's ability to repair damaged cells. Physical activity triggers the release of molecules called “exerkines” that promote the creation of new neurons and build new connections between brain cells, particularly in the hippocampus, the region of the brain critical for learning and memory.
Furthermore, exercise improves cerebrovascular health by increasing blood flow to the brain, delivering vital oxygen, glucose and other nutrients. It also removes harmful substances, like amyloid, which is associated with Alzheimer’s dementia. Research suggests that exercise is one of the few things that can protect the brain from shrinking, especially in the hippocampus, which shrinks 1-2% per year in older adults.
Additionally, regular exercise directly impacts cognitive health in several ways:
- Executive function: Exercise helps with managing tasks, planning, focusing attention, remembering instructions and juggling multiple tasks successfully.
- Memory strength: Aerobic exercises like walking, swimming and cycling are specifically linked to increased hippocampal volume and better short- and long-term memory.
- Processing speed: High-intensity activity helps the brain process information more quickly.
- Mental resilience: By reducing chronic inflammation and lowering stress hormones like cortisol, exercise protects the brain from the harmful effects of oxidative stress.
The type of exercise required to achieve neurological benefit doesn’t seem to matter, as long as your exercise regimen challenges your muscles and increases your heart rate. Engaging in muscle-strengthening activities at least twice per week provides the largest boost to overall global cognitive function, but even simple walking is a reasonable option. Just a few thousand steps a day can reduce the risk of dementia. However, it’s important to get your heart rate up, so you’ll need to walk as though you’re trying to get somewhere on time. And when it comes to aerobic activity, aim for at least 150 minutes per week, although research shows that even as little as 35 minutes weekly can lower dementia risk by 41%.
Whether it is a short 10-minute walk or a structured gym session, any movement is superior to a sedentary lifestyle. By prioritizing physical activity, you can actively safeguard your cognitive future and maintain a sharp, resilient mind well into your later years.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses to deliver innovative services that improve employee health and well-being, including Signature Care, Employer Clinics, Workplace Wellness, Employee Assistance Program, Occupational Health and more. For additional information, please contact [email protected].
References
“Do a Brain-Boosting Workout,” New York Times, January 6, 2026.
“Exercise can boost your memory and thinking skills,” Harvard Health Publishing: Harvard Medical School, August 26, 2024.
Di Liegro CM, Schiera G, Proia P, Di Liegro I. “Physical Activity and Brain Health.” Genes (Basel). 2019 Sep 17;10(9):720. doi: 10.3390/genes10090720.
