We all know the many health benefits exercise has on our body, from strengthening our muscles, improving our posture, boosting our immune system and improving our cardiovascular.
However you may be interested to know that exercise also has very powerful effects on our brain health as well.
Here’s 6 top ways our brain benefits from exercise and some simple brain boosting exercises that will keep your brain, as well as your body healthier:
Top 6 Brain Benefits from Excercise
1. Improves Blood Flow & Oxygen
When you move your body, your heart pumps faster, sending more oxygen-rich blood to the brain. This nourishes brain cells and helps them function better. Good circulation also reduces the risk of strokes and age-related cognitive decline.
2. Boosts Brain Chemicals
Exercise stimulates the release of neurotransmitters like serotonin, dopamine, and endorphins (the feel-good hormones). These chemicals improve our mood, reduce anxiety, and help regulate stress. That’s why we often feel “clear-headed” and happier after a workout.
3. Supports Neuroplasticity
Neuroplasticity is the brain’s ability to change, adapt, and reorganize itself by creating new neural connections throughout life in response to experiences, learning, or injury. Physical activity increases the production of brain-derived neurotrophic factor (BDNF), sometimes called “fertilizer for the brain.” BDNF encourages the growth of new brain cells and strengthens the connections between existing ones. This is essential for learning, memory, and adaptability.
4. Protects Against Cognitive Decline
Regular exercise lowers the risk of Alzheimer’s disease and other forms of dementia. Studies show that active people often have better memory and thinking skills as they age compared to those who are sedentary.
5. Reduces Stress & Improves Sleep
Stress hormones like cortisol can damage the brain over time. Exercise helps keep these stress hormones in check. It also promotes a deeper, more restful sleep, which is when the brain processes information and clears out waste products.
6. Enhances Focus & Creativity
Even a short walk can sharpen our attention and problem-solving skills. Movement increases activity in areas of the brain responsible for planning, decision-making and focus as well as sparking new creative ideas.
Exercise keeps the brain young, sharper, better mood, stronger memory and long-term protection against brain decline so it’s a no-brainer to include it in your daily routine.
Just 20–30 minutes of brisk walking, cycling, or strength training most days can deliver long-term brain benefits. Below we have some simple brain boosting exercises that can be easily added into your day.
Daily Brain-Boosting Exercises
1. Morning Wake-up (5-10 minutes)
- Brisk walk or marching on the spot → wakes up circulation, increases oxygen flow to the brain.
- Gentle stretches for shoulders, back, and hips → reduces stiffness and helps focus.
2. Midday Brain Energizer (20–30 minutes)
- Aerobic activity (choose one you enjoy):
- Brisk walking outdoors
- Cycling (stationary or outdoor)
- Dancing to your favorite music
- Swimming
- Goal: Elevated heart rate, light sweat, but still able to talk.
- This is when your brain releases BDNF and “happy” chemicals like dopamine and serotonin.
3. Brain Strength & Coordination (15 minutes, 3–4 days a week)
- Bodyweight or light weights:
- Squats (10–12 reps)
- Wall push-ups (10–12 reps)
- Step-ups or lunges (10–12 reps)
- Coordination drills (great for neuroplasticity):
- Balance on one leg while brushing teeth
- Throw/catch a ball against a wall
- Try a new movement (like a dance step or yoga pose).
4. Evening Wind-Down (10–15 minutes)
- Gentle yoga, stretching, or tai chi → reduces cortisol, calms the nervous system.
- Breathing exercise: Inhale for 4, hold for 4, exhale for 6–8 → improves relaxation and sleep quality.
Weekly Targets (for best brain results)
- 150 minutes of moderate aerobic activity (brisk walking, cycling, dancing).
- 2–3 strength sessions (short, simple routines are fine).
- Daily balance/coordination practice (even 2–3 minutes).
- Daily relaxation/mind-body practice (yoga, stretching, or meditation).
Tip: VARIETY IS KEY — the brain thrives on novelty. Try mixing up your walking route, learning a new sport, or adding music to movement.
Boost your brain health. Book a Consult today!
Ready to harness the powerful brain-boosting benefits of exercise and integrate them seamlessly into your life? For personalised guidance on creating a routine that supports your memory, mood, and long-term cognitive health, book a consultation at Connect Chiropractic, or call (03) 9512 5882, and start building a sharper, healthier brain today.
