Move Like Your Brain Depends on It (Because It Does)

If you’ve been following along in this series on Super Agers, you already know that sharp minds and resilient bodies don’t just happen by chance. One of the biggest secrets? Movement. Regular physical activity isn’t just about keeping your heart healthy or your muscles strong—it’s one of the most powerful tools we have to protect our brains.

Research shows that people who move regularly are less likely to experience cognitive decline as they age. The National Institute on Aging notes that aerobic exercise increases blood flow to the brain, delivering oxygen and nutrients that keep those neurons firing, while also encouraging the release of growth factors—chemicals that help brain cells survive and even grow new ones (NIA, 2024). A landmark study even showed that aerobic exercise can increase the size of the hippocampus, the part of the brain responsible for memory (Erickson et al., 2011). Pretty amazing, right?

But here’s the thing: not all movement is created equal. A well-rounded routine that includes aerobic exercise, strength training, and balance work gives your brain the best shot at staying sharp. Let’s break it down.

Aerobic Exercise
Think walking briskly, biking, swimming, or even dancing in your living room. Aerobic activity has been linked to improvements in memory and executive function (that’s your ability to plan, organize, and juggle multiple things at once). The CDC recommends at least 150 minutes a week of moderate-intensity activity. That sounds like a lot, but broken into 30 minutes a day, five days a week, it’s absolutely doable. And yes—taking the dog out counts if you keep a good pace!

Strength Training
Lifting weights isn’t just for bodybuilders. For those of us over 50, maintaining muscle is critical not only for independence and mobility but also for cognitive health. Studies suggest that resistance training may improve attention, memory, and problem-solving skills (Northey et al., 2018). Squats, lunges, resistance bands, or simple bodyweight exercises like push-ups all fit the bill. Just be sure to use a weight that challenges you without causing strain. Twice a week is the sweet spot.

Balance Work
This is the often-overlooked piece of the puzzle, but balance exercises are essential. Why? Because preventing falls is directly linked to protecting your brain. Falls are one of the leading causes of traumatic brain injury in older adults (CDC, 2024). Gentle practices like tai chi, yoga, or even standing on one foot while brushing your teeth can challenge your balance and keep your nervous system sharp. Tai chi in particular has been shown to improve both balance and cognitive performance in older adults (Wayne et al., 2014).

When you combine these three elements, you’re giving your brain the movement “nutrition” it craves. The best part? It doesn’t have to feel like a chore. Find activities you enjoy, whether that’s joining a Silver Sneakers class, gardening with some extra vigor, or dancing while you do your housework. Make it fun!

Super Agers don’t just sit back and hope their brains will keep up—they move like their brain depends on it. Because it does.

💡 Try This Week

Add 10 minutes of brisk walking three times this week. If you already walk, try picking up the pace or adding a hill. If you prefer to work in groups, join a Silver Sneakers or other exercise class near you. Notice how energized (and clear-headed) you feel afterward.

👉 Up next in our Super Agers series: “Feed Your Brain, Feed Your Body.” We’ll dig into how nutrition—like the Mediterranean diet, healthy fats, colorful veggies, omega-3s, and even good hydration—can fuel both your brain and body to keep you thriving.