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Good morning and welcome to a new mini resolution: Exercise! Over the next five weeks, we will share research-backed insights on how exercise impacts the brain, along with a tailored mini resolution log and tips based on your experience level. In each email, you’ll be invited to choose between:
Read on for information about exercise, inactivity and cognitive decline, and click into your track below! For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected] CHOOSE YOUR TRACK: Select your tailored track below! Which one best suits you?
EXERCISE, INACTIVITY AND COGNITIVE DECLINE It is rare we have universal agreement among researchers and clinicians about anything! But when it comes to the positive impacts exercise has on cognitive health, researchers and clinicians agree that, as of this writing, the evidence is irrefutable: exercise produces changes in the structure and physiology of the brain to improve cognitive function in one or more domains and can also decelerate cognitive decline. The degree of impact to the individual in epidemiological, observational and interventional studies varies based on several variables, such as the exercise intensity and modality; the age, genetic susceptibility and biological sex of the participant; and the degree of cognitive impairment already experienced (or not). Importantly, research has shown that it’s never too late in life to exercise for brain health. In a prospective cohort study of Framingham Heart Study participants, those who were physically active in mid/late life had a 41-45% lower risk of developing dementia, irrespective of early adult physical activity. This is particularly important for midlife women experiencing perimenopause, which produces structural and functional changes to the brain that can affect cognition and increase the lifetime risk for dementia. Conversely, being sedentary (uninterrupted sitting for 5-6 or more hours a day) reduces cognitive function and increases one’s risk of cognitive decline. One study identified a 31% increased risk of dementia in a group of sedentary TV viewers vs. those who were not sedentary. But for those of you in Track 2, consider this – planned, intentional exercise may not be enough to attenuate sedentary behavior; i.e., a one-hour workout may not be enough to stave off cognitive decline if the rest of the day is spent sitting. People who are fit but sit are defined as “active couch potatoes.” Thus, it is important to exercise and interrupt prolonged periods of sitting by standing, walking about or even with “exercise snacks.” Don’t worry, we have it all covered in the next few weeks! DIRECT AND INDIRECT IMPACTS Now let’s look at how exercise directly and indirectly impacts the brain. DIRECT benefits of exercise to the brain: Myokines: These signaling molecules are secreted by muscles in response to movement which create adaptive responses in the body. Many cross the blood brain barrier influencing the brain directly, known as muscle-brain cross talk. Because myokines are secreted by muscles, it is important to maintain muscle mass with age and to avoid sarcopenia, in particular. Some myokines reduce inflammation, others improve glucose and lipid metabolism, but the best known myokine is BDNF - Brain Derived Neurotrophic Factor. BDNF stimulates neuroplasticity. In other words, it encourages the brain to reorganize its structure and function to protect existing neurons and to grow new neurons. More neurons and reorganized structures equate to better communication between neurons. This occurs in most areas of the brain but primarily in the hippocampus, the area of the brain associated with learning and memory. BDNF is considered Miracle Grow for the brain! Blood flow: It is well-established that what is good for your heart is good for your brain! One cardiovascular benefit of exercise is its ability to prevent arterial stiffness and improve blood flow. Likewise, there is a correlation between cerebral arterial stiffness/reduced cerebral blood flow and MCI and dementia. Blood brings with it vital oxygen and nutrients (including antioxidants which combat inflammation and growth factors which promote neurogenesis!) for your neurons. A lack of either can injure your neurons or prevent their repair. Injured neurons cannot communicate with one another effectively. Exercise induces increased blood flow to the brain and prevents stiffening of the arteries in the brain, just like in the heart. (Fun fact: Our brains receive on average the equivalent of about 3 soda cans of blood per minute!) Brain size: People who exercise not only have larger muscles but also larger brains! The hippocampus (the part of the brain associated with memory and learning) can experience age-related atrophy. Exercise has been shown to both stave off and even reverse this shrinkage. Exercise also adds volume to the pre-frontal cortex, the area of the brain responsible for executive function, one of the 6 domains of cognition. It is considered "the management system for the brain.” Blood sugar management: We all know how important exercise is to managing levels of sugar in the blood. Physical activity "uses up" blood sugar and makes your body more insulin sensitive. Poorly controlled blood sugar increases ones risk of dementia by increasing inflammation, reducing cerebral blood flow, damaging blood vessels in the brain and ultimately leading to neuronal death. Alzheimer’s Disease has even been referenced in the literature as “Type 3 Diabetes.” We’ll have a future Brain Brawn mini resolution to remove added sugars from the diet. INDIRECT benefits of exercise to the brain: Sleep: People who exercise tend to sleep better than those who do not exercise. You may recall from our resolution to “Sleep Better” that exercise increases the production of a neurotransmitter called adenosine, which builds the pressure for sleep. Thus, exercisers are tired at the end of the day, falling asleep faster (latency) and staying asleep through the night (quality). Sleep has a potent impact on the brain. It flushes the brain of toxins which can accumulate as a result of normal biophysical activities during waking hours. Here is the link to the 2/2/2026 edition exploring the importance of sleep to cognitive health. Stress/Anxiety: People who exercise tend to manage their stress and anxiety better than those who do not. While exercise can be stimulating via the neurotransmitters produced (we have all heard of a "runner's high"), it can also reduce stress, anxiety and depression and improve self-confidence. This is partly because people who exercise sleep better and those who sleep better manage their emotional response to stressful situations better. It is also due to an improved ability to physiologically respond to the chemicals produced by stress. We will have a future Brain Brawn mini resolution focused on reducing stress. That’s all for now. See you next week!
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AuthorMichele is the Senior VP of Membership Development at Concierge Choice Physicians. She is also a professional in the areas of nutrition, fitness and wellness. Archives
April 2026
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