Experts Suggest Adding This Type of Exercise to Your Routine to Maximize Brain Health Benefits
You can use it to complement your daily walks and other forms of cardio
The extension of the benefits of exercise and the brain has been proven repeatedly. While aerobic exercises amp up your heart rate, improving cardiovascular health and increasing blood flow, did you know that focusing on strength-building is equally important? Yes, building and maintaining muscle is imperative for optimal brain health. Keep reading for some great low-impact strengthening exercises with videos to follow along!
Exercise and the brain: the benefits
The cognitive benefits of working out cannot be overstated. Not only does working out a number of days a week and regular physical activity leave you feeling good, but it has both physical and mental health perks.
“Strength training and exercise have profound impacts on the brain, far beyond the commonly known benefits of physical health,” says Timothy Frie, Nutritional Neuroscientist. “When you lift weights or engage in resistance exercises, your muscles release myokines, which are chemical messengers that can travel to the brain and influence its function. One of these, irisin, helps boost the production of brain-derived neurotrophic factor (BDNF), a protein that plays a critical role in the formation of new neurons and the strengthening of connections between them. This process is essential for learning, memory and overall cognitive resilience.”
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Strength training also improves cardiovascular health, Frie adds, which helps to increase blood flow and oxygen to the brain as well, which is crucial for memory and learning. Additionally, the mental focus required to perform strength exercises engages areas of the brain involved in planning and decision-making, further reinforcing cognitive functions, he explains.
We also know that exercise does wonders for mental health as it boosts endorphins and dopamine which naturally lift our mood, reducing stress, improving memory and problem solving, helping with depression, anxiety and more. Over time, regular strength training or routine exercise class can act as a protective factor against neurodegenerative diseases like Alzheimer’s and Parkinson’s, keeping both the body and brain robust as we age, says Frie.
As we age, our muscles naturally weaken over time, and muscle weakness is more closely tied to brain health than many people realize, Frie says. Sarcopenia, the gradual loss of muscle mass and strength that occurs with aging, is increasingly seen as an indicator of cognitive decline, Frie says.
When muscles weaken and physical activity decreases, the brain misses out on the benefits of exercise-induced neuroplasticity. Physical activity promotes the production of BDNF, IGF-1, and VEGF — growth factors that support the health and adaptability of neural networks. Without regular stimulation, these protective factors diminish, reducing cerebral blood flow and increasing the risk of cognitive impairment.
“Muscle weakness also contributes to inflammation and metabolic issues, both of which are detrimental to brain health,” he notes. “As muscle mass declines, the body struggles with glucose regulation, potentially leading to insulin resistance — a condition linked to cognitive decline and Alzheimer’s disease. The inflammation and metabolic disturbances associated with muscle loss can accelerate brain aging, increasing the likelihood of cognitive disorders.”
Muscle strength also impacts balance, coordination and the ability to perform everyday tasks. The potential loss of self-sufficiency can also lead to social isolation and depression, which further erodes cognitive function, Frie cautions.
Maintaining muscle strength is not just about physical health; it’s a key component of brain health, helping to keep both the mind and body strong and resilient throughout life.
Low-impact exercises that help build muscle strength
You don’t have to start lifting heavy weights to work your muscles. In fact, there are plenty of strength-building exercises you can do right at home, some of which don’t require any equipment at all.
Here are a few to get you started after checking in with your doctor to make sure it’s safe:
1. Hip bridge
“This exercise is wonderful for glutes, hamstring, abs and spine stabilizers,” says Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations Gait Happens. “It’s very low impact, and you can ramp it up with a medicine ball or a kettlebell.”
2. Lunges
Lunges are ideal for leg, hip and core strength, says Dr. McDowell. Depending on your comfort level, you can ditch the kettlebells to reduce difficulty or add heavier weight if needed.
3. Squats
“Foundational movement uses all the big muscles to help boost calorie burn and your metabolism, works your calves and small muscles in your feet as well as the big ones in legs, hips and back,” Dr. McDowell explains.
Keep reading for more on the benefits of regular exercise:
Fitness Expert: These Are the Best Ab Workouts for Women Over 50 to Improve Balance and Prevent Pain
Why Women Over 50 Love Barre Workout Routines for Better Balance + Flexibility (Without Joint Pain!)
Walking 1 Hour a Day Can Enhance Heart Health, Weight Loss and More
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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