We often think of exercise as a way to build muscle or lose weight, but some of its most important effects happen in the brain. Research increasingly shows that regular physical activity supports memory, attention and mood, and may help protect against cognitive decline as we age.

What happens in the brain when you move

• More blood flow: exercise increases circulation, delivering oxygen and nutrients to brain tissue.
• Growth factors: activity raises levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells.
• The hippocampus: studies in adults have linked aerobic exercise with better health of the hippocampus, a region important for memory.
• Better sleep: regular activity improves sleep, which the brain needs to consolidate memories.

Benefits at every age

Children and teens

Active kids tend to concentrate better in class. Canadian guidelines recommend an average of at least 60 minutes of moderate to vigorous activity per day for children and youth.

Adults

Exercise can sharpen focus and boost productivity. A short walk before a demanding task can help you think more clearly.

Older adults

Staying active is one of the modifiable factors associated with a lower risk of dementia, alongside managing blood pressure, staying socially engaged and protecting hearing. Activity also improves balance and reduces fall risk.

What kind of exercise is best?

• Aerobic exercise such as brisk walking, swimming or cycling has the strongest research support.
• Strength training supports overall health and may benefit executive function.
• Coordination activities such as dance, tennis or martial arts challenge the brain as well as the body.

How to fit it in

1. Walk or cycle for part of your commute.
2. Take movement breaks every hour if you work at a desk.
3. Try a dance or fitness class at a local community centre.
4. Combine social time and exercise by walking with friends.

Even modest increases in activity help. The best exercise is one you will keep doing. Discover affordable options in our guide to staying active in Toronto.

This article is for general information and is not medical advice.