Exercise improves neuroplasticity by strengthening the connections and flexibility of communication between brain cells.Regular physical activity offers numerous benefits for your body, like improving heart health and strengthening muscles and bones. But does it benefit the brain?

Linda Overstreet-Wadiche, Ph.D., a professor in the University of Alabama at Birmingham Department of Neurobiology, says studies show that exercise can significantly improve many aspects of brain function, including cognitive abilities like attention, executive function and memory.

“Exercises that raise your heart rate such as walking, running or yard work enhance plasticity and neurogenesis, both of which promote brain health, adaptability and growth,” Overstreet-Wadiche said. “Physical activity also improves blood flow to the brain, which helps it use energy more effectively.”

How exercise supports brain health

Plasticity allows the brain to adapt, learn and recover. Exercise improves neuroplasticity by strengthening the connections and flexibility of communication between brain cells. The “plasticity” particularly helps the hippocampus, a structure deep in the brain that is essential for learning and memory.

Exercise also promotes neurogenesis, the process through which new neurons are formed. Physical activity increases brain-derived neurotrophic factor, or BDNF, a key protein in neurogenesis, as well as plasticity in the connections between brain cells. BDNF, along with many other factors that are sensitive to exercise, helps the part of the hippocampus where stem cells live to produce additional neurons.

“Regular physical activity also improves brain resilience and recovery from stressful experiences,” Overstreet-Wadiche said.

Together, these effects make exercise a powerful tool for keeping the brain strong and adaptable at any age.

Engaging in social activities that involve both movement and conversation is an ideal way to keep your brain fit.Tips for exercising your brain

According to Overstreet-Wadiche, in addition to physical activity, mental stimulation or environmental enrichment also support brain health. She suggests:

• Creating a stimulating and engaging environment
• Exposing yourself to varied sensory experiences
• Exploring new activities that challenge attention and learning
• Staying socially and intellectually active

While physical exercise and environmental enrichment independently support brain plasticity and neurogenesis, combining the two is an ideal way to keep your brain fit. Pairing the two includes:

• Taking a walk while listening to a podcast
• Trying a new hobby like painting, gardening or cooking
• Engaging in social activities that involve both movement and conversation