Exercise and Cognitive Health: Strengthening Body and Mind
Cognitive health refers to the brain’s ability to think, learn, and remember. These abilities impact how we process information, make decisions, acquire skills, and retain memories. When an exercise requires focus and concentration to complete, we are effectively engaging in a cognitive challenge – giving the brain a workout as well as the body.
Why Learning Slows as We Age
As we grow older, many of us become less inclined to try new things. Once we’ve moved past our school or university years, the opportunities – or motivation – to learn regularly tend to decline. We might pick up a few new skills at work, but it’s rarely as consistent or demanding as earlier stages of life.
Yet the brain thrives on new challenges. Activities like learning to play a musical instrument or speak a new language are well known for improving and maintaining cognitive function. The good news is, exercise — especially the right kind — can offer similar cognitive benefits.
How Exercise Engages the Brain
What kinds of exercises are we talking about?
When we begin a new form of exercise, particularly those involving strength, balance, or coordination, we're learning new skills. Think of it like playing a sport for the first time or learning the rules of a new board game. These activities require concentration, decision-making, and precise motor control — all of which activate and challenge the brain.
Some of the most effective exercises for cognitive engagement involve dynamic balance and dual-task movements. For example:
- Standing on one leg while throwing and catching a ball
- Performing a squat with a row
- Doing a split squat with a shoulder press
These movements require the limbs to move in sequence, demand coordination, and force us to focus in order to complete the movement smoothly and effectively.
What the Research Says
The benefits of combining physical and cognitive challenges in exercise aren’t just theoretical — they’re backed by science:
- A 2020 study found that a 12-week resistance training program helped older adults maintain selective attention and conflict resolution abilities, while significantly improving working memory.
- A 2014 study demonstrated that even a single session of resistance training enhanced episodic memory in young adults.
- A 2012 study published in Neurobiology of Aging found that a year of resistance training helped maintain cognitive function in older adults with mild cognitive impairment (MCI), suggesting it may help slow cognitive decline and reduce the risk of dementia.
Why Exercise Helps the Brain
So why does physical exercise boost cognitive health?
There are a few key mechanisms:
- Improved cerebral blood flow
- Hormonal and neurotrophic stimulation (e.g., neurotrophins that support brain cell development and function)
- Better sleep and sleep quality, which are essential for memory consolidation and mental clarity
These factors work together to promote healthy brain function and help preserve or even enhance cognitive performance over time.
The Bottom Line: Challenge Yourself
The evidence is clear — regular physical activity, especially exercises that involve coordination and concentration, plays a powerful role in maintaining and improving cognitive health.
The key is to keep challenging yourself. Whether it’s:
- Balancing for one more second
- Pushing for one more repetition
- Lifting one more kilogram
These small, consistent steps — known as progressive overload — can lead to big improvements, not just in physical strength, but in brain function, too.
Your body moves better. Your brain thinks sharper. Keep learning, keep moving.
References
- Liu-Ambrose, T. et al. (2020). Resistance training and executive functions: A 12-week randomized controlled trial in older adults.
https://link.springer.com/article/10.1007/s40279-021-01535-5 - Weinberg, L. et al. (2014). The acute effects of resistance exercise on memory.
https://www.sciencedirect.com/science/article/pii/S0001691814001577 - Nagamatsu, L. S. et al. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Neurobiology of Aging, 33(4), 828.e1–828.e13.
https://pubmed.ncbi.nlm.nih.gov/21741129
