How Exercise Transforms Your Brain Health

There’s no denying the physical benefits of exercise. It keeps us fit, helps maintain a healthy weight, and supports overall wellbeing. But did you know that moving your body is one of the most effective ways to support your brain health too? According to Dr Wendy Suzuki, a neuroscientist and psychology professor, exercise doesn’t just build muscle, it strengthens your mind.

By engaging in regular physical activity, you can boost your mood, sharpen your memory, and even protect your brain as you age. Here’s how exercise works its magic on your brain:

Immediate Brain Boost

Feeling sluggish or lacking focus? A quick workout may be all you need. Exercise triggers a surge of neurotransmitters like dopamine, serotonin, and noradrenaline, which can:

• Improve mood and leave you feeling happier and more energised
• Enhance focus and attention levels, making it easier to concentrate
• Speed up reaction times, perfect for tackling a busy day

Better yet, these benefits kick in almost immediately and last for up to two hours after your workout. A brisk morning walk or a short jog before heading into work could set you up for a highly productive day.

Long-Term Gains for a Sharper Mind

While the short-term gains are impressive, the long-term impact of exercise on your brain is equally exciting. Regular movement promotes the growth of new brain cells and strengthens the connections between them, particularly in areas responsible for memory and focus. Over time, this can lead to:

• Improved long-term memory
• Enhanced mood and sustained focus
• A greater ability to handle daily challenges with mental clarity

Exercise not only gives you an immediate lift, it helps build a stronger, sharper brain for the future.

A Protective Shield Against Dementia

Ageing may be inevitable, but cognitive decline doesn’t have to be. Dr Suzuki points out that exercise is one of the most effective defences against neurodegenerative diseases like dementia. By regularly increasing your heart rate, you strengthen key areas of the brain; the hippocampus and prefrontal cortex, that are most vulnerable to ageing. This means:

• A reduced risk of memory loss or cognitive decline
• A more resilient brain capable of adapting to life’s challenges

Along with proper sleep (aim for 8 hours!) and meditation, exercise forms the foundation of Dr Suzuki’s advice for protecting your brain as you age.

How Much Exercise Do You Need?

The good news? You don’t have to become a marathon runner to reap these benefits. According to Dr Suzuki, the minimum effective dose is just:

• 3 – 4 sessions of aerobic exercise per week
• 30 minutes per session at a heart-pumping intensity

It’s less about the type of activity and more about finding something you enjoy and can stick to consistently. Whether it’s cycling, dancing, swimming, or power walking, the key is to get moving.

Take the First Step Towards Better Brain Health

Integrating exercise into your weekly routine is more than a fitness goal, it’s an investment in your long-term wellbeing. The research is clear, and the benefits are undeniable. Start small, with just 30 minutes a few times a week, and look forward to a brain that’s healthier, happier, and sharper.