The benefits of exercise on the body are well-known and ubiquitously documented. From regulating blood sugar and improving mobility, movement is critical for a healthy body. But did you know that exercise is just as important for your mind?

It's not just important for mental health – although this is a key benefit of exercise too. The impacts of movement on the brain are far reaching. It helps with cognitive function, neuroplasticity and it can also enhance and improve memory. Yes, really.

"I was training at Clovelly beach with a mate and a passer by asked, 'what event are you training for' and my immediate answer, which was meant to be a joke was, 'we’re training for old age'. The more I thought about that answer, the more I realised it was actually true," said Efrem Bunguric, Head of Physiotherapy and Clinical Director at Power Potential.

He's worked with elite athletes and national teams for over 30 years, and has a unique insight into holistic longevity. "Exercise is essential for a healthy body, but in my opinion, healthy minds too," he says.

"Physical inactivity is one of the greatest preventable risk factors for dementia. A sedentary lifestyle can contribute to dementia risk as much as genetics," he says. "In fact, individuals with lower aerobic fitness in midlife have a 1.92-fold increased risk of developing dementia later in life."

Below, we unpack how exercise is seen as critical to brain health and reducing the risk of degenerative brain disease. We delve into the specifics on exactly why exercise benefits the brain, and what kinds of exercises are best for those wanting a memory and cognition boost.

Exercise is critical to the health of our bodies, but it helps combat depressive symptoms too

If you've ever seen a therapist, you've probably been given the advice to go for a walk when you're feeling anxious.

"There is solid scientific evidence to support the theory that exercise has health benefits. This can be applied to a variety of health problems including depressive disorders," Bunguric said.

It's been shown to have positive effects on the brain and as a result is now a promising therapeutic option for people who do suffer from mental health disorders. Bunguric reference an article published by Dong-Joo Hwang et al (Psychiatry. Vol 14, 2023). "This study shows the evidence supporting exercise intervention as an alternative treatment for depressive disorders."

The benefits go deeper, aiding in cognition and function too

"[Excerise has] enormous benefits on both cognitive function and wellbeing," said Bunguric. "Physical exercise is also a protective factor for neurodegeneration."

This is because exercise often combines things like movement, coordination, focus and rhythm which promote blood flow but also challenge the brain – and the brain loves to be challenged. This results in improvements in cognitive speed, attention and executive function over time. But there are some instant benefits too.

"Research shows that there is a significant increase in brain processing speed, and also a reduction in task errors immediately after aerobic exercise. In fact, the benefits were seen after less than 30 minutes of physical activity," said Bunguric.

"I feel it's of particular relevance that aerobic exercise can improve cognitive function not only in typical individuals, but in various clinical groups such as patients with ADHD." Bunguric references a study by Mehren et al which looked at aerobic exercise and executive function in people with ADHD. It indicated that attention and even processing speed were improved by exercise

"These findings could be critical in developing alternative treatment approaches for people with ADHD," he said.

Exercise assists with neuroplasticity

Neuroplasticity is the adaptability of the brain. It's the ability for the brain to make new connection in response to learning new ideas or patterns, or following injury. This is a critical function, one that is really important as we age. Neuroplasticity is what helps us adapt to new technology, or even just learn how to use the new TV remote when we're 80.

"Exercise-induced neuroplasticity is a pattern of brain events that happen during and after exercise. Ultimately these promote changes in human performance," said Bunguric. "Aerobic exercise improves cognitive and motor function by inducing these brain events. Scientists have been able to see this using molecular, cellular, and neuroscience techniques."

Exercise keeps our hippocampus – our memory centre – healthy

The hippocampus is the fluffy little, seahorse-shaped region in the temporal lobe of the brain, and it has a very important job. It's responsible for memory formation, emotional processing and spatial navigation. It's also highly sensitive to the positive effects of exercise.

"Research shows that hippocampal and medial temporal lobe volumes are both larger and higher physically fit adults," said Bunguric.

Why is volume (or size) important when it comes to the hippocampus? Well, the hippocampus starts to shrink in late adulthood and this leads to impaired memory and a risk of dementia. But if you can stop your hippocampus from shrinking and keep it full and fluffy, you can mitigate some of these negative outcomes.

"Exercise can literally increase hippocampus volume by 2%. This is almost like turning back the clock. It can reverse age-related loss in volume by one to two years," said Bunguric. "Aerobic exercise training is very effective at reversing hippocampus volume loss in late adulthood. This means improved memory function."

So, what kind of exercise is the best for brain health – and how often

Attempting to unpack what kind of exercise is best for those wanting to improve brain health is not easy. It's a huge topic that draws a number of different conclusions.

"There are over 2.9 million research papers on what is the best exercise for brain health," said Bunguric.

Unfortunately, there is likely not one single answer like Pilates or running. Instead, there are modes of exercise that are particularly beneficial. "The exercise modes supported by the most evidence are aerobic, resistance (strength) training, mind–body exercises, or combinations of all of them," said Bunguric. "Walking is a good place to start. Regular walking or jogging increases cardiovascular fitness, hippocampal blood volume, and memory."

But there is a strong evidence as to exactly how often you need to exercise to see brain health benefits. Planned, structured, and repetitive exercise is a good recipe, as habitual movement improves overall fitness long-term. "Exercising for at least 52 hours across six months is associated with improved cognitive performance in older adults – whether of nor they currently have any cognitive impairment," said Bunguric.

"And it may never be too late to start," he said. "Sedentary older adults between 55 and 80 yr old who began walking three times per week for a year experienced improvements in memory in addition to a 2% increase in hippocampal volume."

A treadmill is great, but it's better to get outside

"A growing body of research is exploring the potential added health benefits of outdoor exercise versus indoors," said Bunguric.

Getting outdoors and soaking up some vitamin D can boost your mental health and improve mood. Outdoor exercise sessions are often likely to go for longer since you can simply end your coastal walk at the touch of a treadmill button. There's also evidence that outdoor activities like hiking require more focus and coordination compared to indoor activities, which gives you a boost too.

"In my opinion, if weather permits, outdoor is my preference," said Bunguric. "however any exercise better than none.”