Train Your Brain: How Exercise Protects Cognitive Health After 40

When we think about aging, most people expect a natural decline in memory or mental sharpness. But what many don’t realize is that cognitive decline isn’t inevitable—and one of the most powerful tools for protecting brain health isn’t a supplement or crossword puzzle. It’s movement.

The Brain-Exercise Connection

Exercise has a profound impact on the brain. Physical activity boosts blood flow to the brain, enhances the delivery of oxygen and nutrients, and stimulates the release of key neurochemicals that support mental clarity, mood, and memory. One of the most powerful of these is BDNF (Brain-Derived Neurotrophic Factor)—sometimes called 'Miracle-Gro' for the brain. BDNF helps preserve existing brain cells and encourages the growth of new ones, particularly in areas responsible for memory and learning.

The Stats Are Clear—Exercise Protects the Brain

A 2020 World Health Organization review found that regular physical activity can reduce the risk of cognitive decline and dementia by up to 30–50%. It also improves executive function, attention span, and processing speed—benefits that are especially important as we age. Notably, aerobic exercise and resistance training both contribute to brain health in different ways: cardio improves blood flow and oxygenation, while strength training appears to influence hormone and neurotransmitter balance.

What Kind of Exercise Is Best?

You don’t have to run marathons or hit the gym daily to reap the brain benefits. Research shows that as little as 150 minutes of moderate activity per week—such as brisk walking, cycling, or bodyweight resistance training—can yield significant cognitive improvements. Even short, consistent sessions can help. Bonus: movement also improves sleep and reduces stress, which are both critical to long-term brain function.

Conclusion

The brain is like a muscle—the more you use and support it, the better it works. Regular exercise not only supports your physical health, but it sharpens your mind and reduces your risk of cognitive diseases. At Empower 360, our programs are built to support brain and body through every stage of life. It's never too late to train your brain—start moving today.