Move for Your Mind: How Exercise Can Help Protect Your Brain as You Age
Growing evidence shows movement plays a significant role in reducing risk & slowing progression of Alzheimer’s & dementia.
I still remember the visit to assisted living when my grandmother asked my dad, “Norbert, who’s your friend?”
He patted my brother’s shoulder, “This is my son, Zachary. Remember? He’s your grandson.”
She nodded, but it was clear she didn’t know him anymore.
My grandmother’s Alzheimer’s disease seemed to be stealing her memories in reverse. She went from forgetting her grandchildren, to not recognizing her children, to speaking some Belgium, which she hadn’t spoke fluently since she was a child. Quickly she forgot how to converse at all, and how to feed herself and at the amazing age of 102, she passed away.
Having Alzheimer’s in your family plants a seed early: it could happen to you. So, how do we take care of our brains to help reduce the risk of cognitive diseases?
My grandmother in her later years.
My grandparents on their wedding day.
I’ve been researching the importance of exercise on the brain. And no surprise, it is imperative to move for our minds! Not just for our mental health, but the actual physical structure of our brain!
Exercise is one very cheap and easy way to care for our ever-important brain. While exercise cannot completely prevent Alzheimer’s disease or dementia, there is growing evidence that a regular routine of exercise can play a significant role in reducing the risk and slowing the progression of such diseases.
In this post, we’ll explore how movement benefits the brain, with insights from leading neuroscientists and experts, including Dr. Wendy Suzuki, Dr. Vonda Wright, and ideas from the book Dopamine Nation by Dr. Anna Lembke.
The Science Behind Exercise and Brain Health
It’s easy to think of exercise as something that only affects the body, but the truth is, moving your body regularly has powerful effects on your brain health. According to Dr. Wendy Suzuki, a neuroscientist and expert in brain health, exercise is a “magic bullet” for the brain. It’s not just about fitness—it’s about building a stronger, more resilient brain.
Dr. Suzuki explains that when we exercise, we increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth of new neurons and strengthens the connections between them. This process, known as neuroplasticity, helps our brains remain flexible, adaptable, and more resistant to diseases like Alzheimer’s. In fact, studies show that regular physical activity can help slow down cognitive decline, improve memory, and enhance overall brain function.
Dr. Vonda Wright, a renowned physician and expert on aging, also emphasizes the importance of exercise in dementia prevention. She points out that moderate-intensity physical activity, such as brisk walking or light strength training, (which is what we do in IT MATTERS Classes!) increases blood flow to the brain, which helps nourish and protect the brain from age-related decline.
Exercise as a Preventive Measure: Protecting Against Alzheimer’s
Research shows that the risk of Alzheimer’s and other forms of dementia can be reduced by up to 40% through regular physical activity. The key is consistency—you don’t have to run marathons or lift super heavy weights to reap the benefits. In fact, something as simple as walking for 20 minutes a day can make a significant difference in maintaining cognitive health.
I move for my mind - to be mentally sound now and into the future with my children.
The key to helping prevent Alzheimer’s isn’t just about “getting active”; it’s about protecting your brain and keeping it engaged. Dr. Anna Lembke, in her book Dopamine Nation, shares valuable insights into how exercise affects our brain chemistry. According to Dr. Lembke, exercise provides a natural, healthy way to boost dopamine levels, a neurotransmitter that plays a critical role in motivation, reward, and focus. Dopamine also helps to regulate memory and attention, which are crucial for preventing cognitive decline.
Here’s how exercise works to protect your brain:
Boosts Brain Function: Exercise increases oxygen-rich blood flow to the brain, which promotes better cognitive performance.
Enhances Memory: Studies show that regular physical activity enhances the hippocampus—the part of the brain responsible for memory and learning.
Reduces Stress: Chronic stress is a major contributor to brain degeneration. Exercise helps lower cortisol levels, preventing stress from negatively impacting the brain.
Improves Neuroplasticity: Regular movement strengthens existing neural pathways and creates new connections, which helps the brain adapt, learn, and protect itself from neurodegenerative diseases.
Why I Move: A Personal Motivation to Protect My Brain
At 47, I feel that little tinge of fear every time I forget a name, or can’t come up with the word I want to use, or my children say, “Don’t you remember…?” And I don’t. Watching my grandma’s decline gives that fear a real life example. A nervous voice in the back of my head that reminds me that it could happen to me. My twins are only 10 and it scares the s**t out of me to think of my own cognitive decline. So, what can I do to ensure that I will be here - not just in a healthy body - but with a sound mind for my kiddos?
Every step I take, whether it’s a morning walk with Wrigley or an online workout for IT MATTERS with Viv, I think of exercise as a way to protect my future. I’ve seen firsthand how Alzheimer’s robs people of their memories, their independence, and their quality of life. And while I can’t change the past, I’m determined to do everything in my power to take care of my brain for the future.
Incorporating movement into my daily routine isn’t just about physical appearance or weight loss—it’s a commitment to keeping my brain sharp, clear, and healthy as I age. Whether it’s doing yoga, kickboxing, or going for a walk, I know I’m supporting my cognitive health. The simple act of moving my body is the most powerful tool I have for protecting my mind.
Making Exercise a Habit
If you're new to exercise or don’t know where to start, don't worry—it doesn’t have to be overwhelming. Start small and make it part of your daily routine. A few tips to get you started:
Start with a short walk: Even just 15-20 minutes a day can have huge benefits for your brain.
Find something you love: Whether it’s yoga, weights, or kickboxing, find an activity that makes you feel good.
Get consistent: Aim for at least 3-4 days of movement each week. Consistency is key to reaping the brain-boosting benefits.
Remember, it's not about perfection—it's about showing up and moving for your mind.
Your Brain Deserves It
Your brain is one of your most valuable assets, and taking care of it through regular exercise may help you avoid some cognitive diseases as you age. The research is clear—exercise is one of the most effective ways to protect your brain from decline. So, get moving today for a healthier, sharper mind tomorrow.
If you’re looking for guidance on how to start, check out my online fitness classes, where I offer brain-boosting workouts that are easy to follow and designed to help you feel your best—physically and mentally.
IT MATTERS when you move - for your body & your mind!
Tune in next week for another Viv Note - a weekly spark.
Until then -
xo, Viv