Ft Obama, Tom Brady and Helen Miren
Exercise isn't just about maintaining a healthy body; it's proven vital for immediate mental performance, long-term cognitive function, and to help protect the brain from ageing. It’s hard to overstate the importance of exercise on your brain health, but this says it all:
“What we know is exercise is the single biggest elixir for brain health. And it’s amazing how much more powerful it seems to be compared to nutrition, even sleep. But exercise is in a league of its own. It seemed too simplistic, there has to be something more powerful. But as important as sleep and nutrition are, exercise takes the cake. It’s because it impacts so many systems: glucose disposal, insulin sensitivity, inflammation, it produces growth factors for neurons.
The most important thing you can do for your brain health is to exercise. 3 hours a week, great. 7 hours, even better. ” - Dr Peter Attia.
Immediate cognitive benefits: Focus, memory, and problem-solving
Engaging in exercise, particularly cardio, has an almost immediate impact on your cognitive function. It increases blood flow to the brain, enhances neuroplasticity (the brain's ability to adapt and grow), and releases endorphins, improving mood and concentration. When I say immediate, I mean immediate.
Within 5-10 Minutes:
15-30 Minutes Post-Exercise:
Sustained Effects:
Barack Obama is a prime example of how exercise can sharpen cognitive performance. During his presidency, Obama maintained a strict exercise regimen, often playing basketball or lifting weights early in the morning to help manage stress, stay focused, and make complex decisions under pressure.
Long-term cognitive benefits: Cognitive function, memory, and wellbeing
These immediate impacts on brain health translate to long-term benefits. Exercise boosts long-term brain health by enhancing neurogenesis, synaptic plasticity, and cerebral blood flow while reducing inflammation and oxidative stress. Consistent physical activity also increases levels of brain-derived neurotrophic factor (BDNF), which supports neuron growth and survival. These effects collectively improve cognitive function, memory, and emotional wellbeing.
Tom Brady’s career longevity in the NFL is not only a testament to his physical condition, but also his mental sharpness. His rigorous fitness routine, which includes strength training, flexibility exercises, and mental conditioning, enabled him to stay at the top of his game, both physically and cognitively, well into his 40s.
Exercise and brain aging: A vital connection
Studies have linked regular exercise with a reduced risk of cognitive decline, dementia, and Alzheimer's disease, as well as preserving the hippocampus (a brain region crucial for memory), and enhancing cognitive reserve—the brain's ability to compensate for age-related changes.
A study published in the Journal of Alzheimer’s Disease showed that individuals who engaged in regular physical activity had a 50% lower risk of developing Alzheimer’s. Another study in Frontiers in Aging Neuroscience found that older adults who maintained an active lifestyle had larger hippocampal volumes, which is critical for memory and learning.
Helen Mirren is a great example of this. At 79, she remains mentally agile, attributing her sharpness to regular exercise, including yoga and pilates. Her active lifestyle has allowed her to maintain her cognitive vitality and continue her successful acting career well into her senior years.
A simple conclusion
As Dr. Peter Attia is right, it seems too simple for exercise to be the most impactful action we can take in improving our immediate and long-term brain health. But, the fact is, it is.
References
Neuropsychologia: 20 minutes of moderate cardio can enhance information processing and memory functions.
Nature Reviews Neuroscience: Exercise promotes brain plasticity and cognitive performance
