We all know that regular exercise is essential for healthy living. But did you know that exercise is not just good for the body, but great for brain health, too? The effects are commutative: the benefits of exercise compound when done on a daily basis.
But you need not rely on grueling gym sessions and fitness classes to reap the benefits—any opportunity to move during the day is worth taking. Sometimes, we don’t have the time or energy to do a full workout—and that’s okay: science shows that any movement is better than no movement at all. This is because exercise releases mood-boosting chemicals that help our brains stay young and sharp.
The benefits of exercise for brain health
By way of example, these daily activities are beneficial to the brain, even when performed for just a few minutes:
- 11 minutes of brisk walking every day can reduce the risk of heart disease, stroke and cancer.
- 5 minutes of dancing to music is enough to boost creativity and mood.
- 20 minutes of gardening can stimulate certain brain proteins essential to our thinking and learning abilities.
- 20 minutes of weight training can improve your memory.
Neuroscientist Tara Swart confirms that movement has both immediate and long-term benefits. She says regular exercise can :
- Promote neurogenesis (the birth of new brain cells), which is essential for improving cognitive function.
- Improve and maintain mental health
- Promote the health and function of synapses (connections between neurons)
- Protect the brain from aging and neurodegenerative diseases.
The best daily activities for brain health
The one physical activity that has won the hearts and minds of scientists is also the simplest of all: walking. In fact, a daily walk is said to have the power to change the structure of the brain. “It strengthens connections between brain circuits important for emotional processing, problem-solving and memory,” neuroscientist Nas Neuro explains.
The synchronization of these brain networks has been associated with a reduced risk of Alzheimer’s disease. According to studies, walking 20 minutes a day at a moderate pace is enough to positively modify brain structure. What s more, walking has a beneficial effect on mental health, since it slows down the parts of the brain involved in the stress response.
Also of note: walking just three times a week thickens the tissue that connects the left and right parts of our brain. This change predicts better memory. “Your attention and concentration improves, as does your reaction times,” says Swart. According to her, whenever you’re short of concentration, it’s better to opt for a short walk rather than a cup of coffee.
Dance, in all its forms, is one of the few activities that integrates several brain functions at once: “body movement, decision-making, musical awareness, and emotional state,” explains Neuro. “It’s a real workout for the body and brain, requiring rapid decision-making and helping to keep the brain and mind sharp and young.”
When practiced regularly, dancing also has beneficial effects on memory and can even reduce cognitive decline and dementia. And, you do not have to be good—or even know any fancy moves. Just move intuitively and let yourself go. “Dance is for everyone,” Neuro agrees. “It has been found to aid mobility in Parkinson’s disease, is therapeutic for mood disorders, and is revitalizing after menopause.”
Dancing is also easy to do pretty much anywhere—you can do it alone in the privacy of your own living room. “Put on some music and dance alone to quickly improve your mood. Dance with other people to create bonds by synchronizing your brainwaves with those of your loved ones,” advises the Neuro.
Easy ways to add more daily movement to your life
Getting more exercise doesn’t have to be a big ordeal—in fact, it should be fun, easy, and seamlessly fit into your daily life. To that end, Neuro recommend the following:
- Take a daily walk—even a 20 minute stroll is worth it!
- Pick up the pace of your regular walk to reap more benefits.
- Take a daily dance break with your favorite songs.
- Carry shopping bags for an extra “mini” workout.
- Walk or cycle instead of driving whenever possible.
- Do a small workout at home on days when you can’t get to the gym. Even doing ten squats or twenty jumping jacks a couple times a day can make a difference.
- Use alarms to remind yourself that it s time to get moving.
