Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
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Physical therapists recommend aerobic exercise to boost brain health.
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It improves neuroplasticity, increases brain volume, boosts mood and lowers inflammation.
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Strength training, a healthy diet and proper sleep also support a healthy brain.
Staying sharp as we age is top of mind for many of us. The brain is the body’s command center, yet cognitive function naturally shifts over time. While some factors, like genetics, are beyond your control, lifestyle choices—including diet and physical activity—can play an important role in supporting brain health.
In fact, the National Institute on Aging recommends regular physical activity as a key strategy for maintaining long-term cognitive function. Physical therapists echo this guidance. “When it comes to brain health, all exercise is great,” says Jonathan M. Kirsch, PT, D.P.T, CMPT. “The best exercise is the one you enjoy and can do consistently.”
While all exercise is great for your brain, physical therapists highlight one form of exercise that everyone should prioritize for a healthy brain: aerobic exercise. Read on to learn why finding an aerobic activity you genuinely enjoy can be a powerful tool for supporting your brain, plus other evidence-based ways to boost brain health at any age.
Why Aerobic Exercise Helps Support Brain Health
Aerobic activity is any type of movement that gets your heart pumping and blood flowing. It includes familiar exercises like walking, running, swimming and cycling, as well as sports such as soccer, track, basketball and even pickleball.
Here’s why making room for more aerobic activity in your day may support better brain health.
Improves Neuroplasticity
Neuroplasticity is the brain’s ability to adapt in response to thoughts, experiences and outside stimuli, essentially reshaping its connections and changing how it functions. Research has found that aerobic exercise can enhance neuroplasticity by increasing the production of a specific protein called brain-derived neurotrophic factor (BDNF).
“BDNF acts like ‘Miracle-Gro’ for the brain, supporting the survival of existing neurons and encouraging the growth and differentiation of new ones and synapses (connections),” says Alexandra Jones, M.Sc.PT, CSCS.
Fortunately, you don’t need to log hours in the gym to see these benefits. “The good news is that you can combat this by just introducing three to five days of moderate-intensity exercise,” says Kirsch.
Boosts Feel-Good Chemicals
Every time your foot hits the pavement on a walk or jog, blood flow increases throughout your body. But that’s not the only benefit—you’re also triggering the release of hormones like endorphins that help improve your mood. “Regular moderate- to high-intensity exercise results in the body releasing various hormones that are known to improve cognitive function,” explains Kirsch. “These hormones are not only beneficial for brain health, but they can also reduce stress, anxiety and depression.”
Research shows aerobic exercise can improve cognitive function, memory and executive functioning in patients diagnosed with a major depressive disorder. Even more encouraging, other research suggests that even just a single session of aerobic exercise can produce measurable cognitive benefits.
Lowers Inflammation
Chronic inflammation plays a key role in cognitive decline, particularly as we age. Conditions such as Alzheimer’s disease and dementia are closely linked to long-term inflammation that affects brain function, including how we process and store information.
Research shows that regular aerobic exercise can help counteract this. In older adults, consistent aerobic activity has been shown to reduce inflammatory markers linked to age-related chronic inflammation—also known as “inflammaging.” While any movement helps, Jones notes that moderate-to-vigorous activity appears to offer the greatest benefits for brain health.
Current recommendations for reducing inflammation suggest aiming for two to three aerobic exercise sessions per week, each lasting 30 to 60 minutes at a moderate-to-vigorous intensity.
Increases Brain Volume
The brain is made up of distinct regions, each responsible for different functions. Keeping these areas healthy is essential for staying sharp as we age. Fortunately, aerobic exercise can help with this, particularly in regions tied to memory and learning, like the hippocampus.
“Regular aerobic exercise has been shown to increase the size of the hippocampus, a brain area critical for memory and learning. This counteracts the natural age-related decline in brain volume,” explains Jones. These benefits have been observed in adults across the lifespan, suggesting it’s never too late to start—or restart—an exercise routine.
Other Tips to Support Brain Health
While physical activity is one important piece of the puzzle, there are other daily habits that can also support brain health:
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Eat a Nutritious Diet. Healthy fats, especially those rich in the omega-3 fatty acids DHA and EPA, are crucial for brain health and for supporting cognitive function as you age. Just as important is an overall balanced diet that emphasizes antioxidant-rich foods, such as berries, nuts, seeds, whole grains and vegetables.
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Incorporate Strength Training. While aerobic exercise is great, resistance training is also important to help build and maintain lean muscle, especially with age.
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Make Small Movements Part of Your Day. Christine Koth, M.P.T., emphasizes the importance of pairing aerobic activity with mindfulness and mobility for optimal brain health. “The brain thrives when joints move regularly. Gentle spinal mobility, shifting positions throughout the day and regular breath work all help nourish the nervous system through fluid mechanics and better oxygenation.”
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Stay Mentally Stimulated. Jones encourages people to challenge their brain with activities like reading, puzzles or learning a new skill, as well as keeping social with friends and family. Koth agrees, adding “I remind people that the physical and mental systems aren’t separate departments, they are two sides of the same coin.”
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Prioritize Sleep. Getting enough sleep on a regular schedule is essential for staying alert and keeping your brain refreshed and ready to perform.
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Monitor Health Metrics. Jones reminds patients to keep blood pressure, blood sugar and cholesterol levels in check, as changes in these numbers can significantly impact brain health.
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Limit Alcohol and Avoid Smoking. Alcohol and tobacco can negatively impact the brain. Staying sharp requires you to think about lifestyle choices, and minimizing your drinking and halting smoking are two surefire ways to improve brain health.,
Our Expert Take
Aerobic exercise is a powerful tool for maintaining brain health as we age. It increases blood flow and releases feel-good hormones, supports neuroplasticity, boosts brain volume and may help reduce the risk of cognitive decline. The best part? You don’t need a massive lifestyle revamp to reap the rewards.
As Koth puts it, “Start by restoring ease in the body, move a little more rhythmically and let the nervous system have the space it needs to function at its best. Cognitive health isn’t just in the head; it’s the whole system working in harmony.”
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