The 5-Day Brain Health Challenge
A sharper, more resilient mind starts here.
Today, you’re going to do maybe the best thing for your brain.
When I spoke with neurologists about what behaviors are most beneficial for brain health, they all emphasized the significance of physical activity. It seems there’s no denying it.
“Exercise is top, No. 1, when we’re considering the biggest bang for your buck,” said Dr. Gregg Day, a neurologist at the Mayo Clinic.
Numerous studies indicate that people who engage in regular exercise often score better on tests measuring attention, memory, and executive functioning. Plus, it appears there’s a brief cognitive boost right after exercising, and long-term effects seem to persist with consistent activity. While staying active doesn’t ensure you won’t face dementia, it is generally linked to a lower risk over time.
Researchers believe that physical movement may benefit the brain partly because of certain signaling molecules, known as exerkines. These molecules are released into the bloodstream during and after exercise, with some reaching the brain. They potentially help in forming new connections between neurons, repairing brain cells, and maybe even creating new neurons.
Exercise seems to also enhance blood flow to the brain, which is important. This increased flow delivers essential nutrients like oxygen and glucose while helping to eliminate harmful substances, such as toxic proteins like amyloid, which can accumulate and damage brain cells, raising the likelihood of Alzheimer’s.
All these changes essentially help the brain age more slowly, according to Kirk Erickson, chair of neuroscience at the AdventHealth Research Institute.
The benefits are particularly notable in the hippocampus—crucial for learning and memory. As we age, this region can shrink by 1 to 2 percent annually, and it’s significantly impacted by Alzheimer’s. Some believe that physical activity may help counter this loss.
Ultimately, the best exercise for your brain is any activity you can stick with, so it’s wise to choose something you enjoy or that easily fits into your daily routine.
Walking is a great option. I’ve heard from neurologists who incorporate walking into their day, making it part of their commute. Recent studies suggest that just a few thousand steps daily can lower dementia risk. It’s essential to elevate your heart rate, so “walk as if you’re trying to get somewhere on time,” advised Dr. Linda Selwa, a clinical professor of neurology at the University of Michigan Medical School.
Alternatively, swimming, cycling, Pilates, weight lifting, yoga, dancing, and even gardening can also provide benefits. Whatever gets you moving is valuable.
If the idea of working out feels overwhelming, consider combining it with something enjoyable, like listening to an audiobook. This technique, termed “temptation bundling” by Katherine Milkman, a professor at The Wharton School, can make it easier to stay active.
For Day 3, I encourage you to dedicate at least 20 minutes to physical activity for your brain. If you have an accountability partner nearby, perhaps take a walk together. If not, a phone call while walking could be a nice alternative. And, as always, feel free to catch up in the comments to share your experiences.
