Cleveland Clinic: This Much Exercise Staves Off Cognitive Decline

Mild cognitive impairment doesn’t usually arrive all at once—instead, it creeps in quietly. Names slip away, focus wavers, everyday tasks require more effort than they used to. But, while these changes can be unsettling, they don’t automatically signal a path toward dementia. Growing evidence suggests one everyday habit—exercise—can meaningfully protect the brain from cognitive decline.

“Your brain is a very greedy organ, requiring a lot of blood to function,” explains neuropsychiatrist Dylan Wint, MD. “The better the cardiovascular system can supply the brain with blood, the more likely it is that your brain will stay healthy,” adds Dr. Wint, who serves as the medical director for Cleveland Clinic Nevada.

While some of the mechanisms connecting exercise and cognition remain unknown, Dr. Wint and other Cleveland Clinic experts notes that there are several ways that working out could boost brain health. For one, movement increases blood flow throughout the body, including the brain, helping to deliver oxygen and nutrients while clearing out metabolic waste. Over time, this improved circulation supports the health of brain cells and the networks that allow them to communicate. Physical activity also encourages the brain to adapt and reorganize—this is known as “plasticity”—strengthening the connections involved in learning and memory.

Perhaps most intriguing, regular exercise appears to stimulate the creation of new neurons. These fresh brain cells play an important role in organizing memories, distinguishing similar experiences, and regulating mood—areas that often weaken in older adults experiencing mild cognitive changes. 

Additionally, “exercise appears to have a direct impact on increasing hormones that are important for nerve cell health and releasing neurotransmitters that are important for well-being, cognition, sleep, and other functions,” Dr. Wint adds.

Just how much exercise do you need in order to reap the benefits? Both the U.S. Centers for Disease Control and Prevention (CDC) and Cleveland Clinic recommend that adults ideally should aim for at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous-intensity activity. “It doesn’t have to happen in one stretch,” reports the CDC, further explaining that moderate-intensity activity could done in segments of 22 minutes daily, 30 minutes a day five days a week, “or smaller amounts that add up.”

If that goal seems out of reach, don’t despair: Health experts point out that any amount of exercise is worthwhile when it comes to bettering your brain. “You don’t have to be a fitness guru to reap the benefits,” says the CDC. “No matter your age or fitness level, any amount of physical activity can help.”

Pointing to a 2022 study known as the EXERT trial, Cleveland Clinic experts add that cardio, strength training, and balance training should all be included in your weekly plan. “Combining all three forms of physical activity has always been important for whole-body health, especially as we get older and lose things like bone density, muscle tone and flexibility. Now, we know that your brain also benefits from a wide range of exercises,” note their experts. 

And, of course, the best routine is one you’ll actually keep. Walking, lifting weights, yoga, swimming, or even dancing can all support better brain health—not to mention lower your risk of all-cause death and disability. Just remember: What matters most for your brain is consistency of volume and variety of type.

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