In the United States, neurologists and neuroscientists increasingly agree that physical activity plays a central role in maintaining brain health across the lifespan. Specialists from leading medical and academic institutions emphasise that exercise is not merely beneficial for the body, but is one of the most effective habits for supporting cognitive performance, memory and long-term neurological resilience.
Gregg Day, a neurologist at the Mayo Clinic, has described physical activity as the most efficient intervention when considering the balance between effort and cognitive benefit. According to him, exercise consistently ranks as the top lifestyle factor for optimising brain function.
Exercise and Cognitive Performance
A substantial body of scientific research indicates that individuals who engage in regular physical activity tend to perform better on tests measuring attention, memory and executive function. Studies show that even a single session of exercise can produce a modest, short-term improvement in cognitive performance, while sustained activity over time is associated with longer-lasting benefits.
Although regular exercise does not guarantee protection against neurodegenerative diseases such as dementia, long-term observational studies suggest that physically active individuals face a lower risk of developing cognitive decline compared with those who lead sedentary lives.
The Biological Mechanisms Behind the Benefits
Researchers believe that movement supports brain health through multiple biological pathways. One key mechanism involves signalling molecules known as exerkines, which are released into the bloodstream by muscles, fat tissue and other organs during and after exercise. Some of these molecules reach the brain, where they appear to promote the formation of new neural connections, support cellular repair processes and potentially stimulate the generation of new neurons.
In addition, exercise improves cerebral blood flow, increasing the delivery of oxygen and glucose to brain cells. Enhanced circulation also assists in the removal of harmful substances, including toxic proteins such as amyloid, which are known to accumulate in the brain and contribute to the development of Alzheimer’s disease.
Kirk Erickson, chair of neuroscience at the AdventHealth Research Institute, has noted that these combined effects allow the brain to age more slowly than it would in the absence of regular physical activity.
Protecting the Hippocampus
The benefits of exercise are particularly evident in the hippocampus, a brain region essential for learning and memory. In older adults, the hippocampus typically shrinks by approximately one to two per cent each year and is among the first areas affected in Alzheimer’s disease. Scientific evidence suggests that physical activity may help counteract part of this age-related volume loss, preserving cognitive function for longer.
Choosing the Right Type of Exercise
Experts stress that the most effective form of exercise for brain health is one that can be performed consistently. Activities such as walking, swimming, cycling, yoga, strength training, dancing and even gardening have all been associated with cognitive benefits.
Walking, in particular, has gained attention in recent research. Studies suggest that accumulating just a few thousand steps per day may reduce the risk of dementia. Neurologists recommend walking at a pace that raises the heart rate, rather than strolling casually, to maximise neurological benefits.
Making Exercise Sustainable
For individuals who struggle to maintain an exercise routine, behavioural scientists in the United States recommend combining physical activity with enjoyable habits. This approach, known as “temptation bundling”, involves pairing exercise with activities such as listening to audiobooks or engaging in social conversation, making movement more appealing and easier to sustain over time.
Health experts commonly advise dedicating at least 20 minutes per day to physical activity as a practical starting point. Even modest, regular efforts can contribute meaningfully to brain health, reinforcing the idea that exercise remains one of the most accessible and evidence-based strategies for supporting cognitive wellbeing.