WHEN we think about brain health, we often focus on sleep, diet, learning and mental stimulation.
But one of the most powerful tools for maintaining a healthy brain may be something much more physical: exercise.
Regular movement benefits the brain as well as the body and resistance training deserves particular attention.
The brain is made up of several types of tissue, including grey matter, which contains many nerve-cell bodies involved in processing information and white matter, which helps different areas of the brain to communicate with one another.
Research suggests that physical exercise can influence brain structure and function.
Studies of resistance training, in particular, have found potential benefits for executive functions and changes in brain regions involved in cognition, although researchers caution that more evidence is needed to understand exactly how these effects occur.
This is one reason strength training should not be viewed simply as a way to build bigger muscles. “Don’t skip leg day” is more than a gym slogan.
Training the major muscle groups, including the legs helps to maintain strength, mobility, balance and independence as we age.
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Exercises such as squats, lunges and deadlifts can be valuable when performed with appropriate technique and progression.
However, the goal should not be to lift the heaviest weight possible.
A safer principle is to use a load that is challenging while still allowing good form and controlled movement.
Beginners, older adults and people with medical conditions may benefit from professional guidance.
Another useful concept is the mind-muscle or mind-motor, connection: deliberately paying attention to how the body moves during exercise.
Concentrating on technique, posture and the muscles being used can make training more purposeful and may help to develop better movement control.
Resistance training, however, is only part of the picture. Aerobic exercise such as brisk walking, cycling, swimming or jogging also plays an important role in cardiovascular and brain health.
The World Health Organisation (WHO) recommends that adults aim for 150 to 300 minutes of moderate-intensity aerobic activity each week or 75 to 150 minutes of vigorous activity, together with muscle-strengthening activities on at least two days each week.
As WHO puts it, “all physical activity counts.”
Regular physical activity is also associated with a lower risk of several cancers.
A major National Cancer Institute analysis found that higher levels of leisure-time physical activity were associated with lower risks of 13 types of cancer, including breast and colorectal cancers.
This does not mean exercise prevents cancer completely, nor should it replace screening or medical care, but it is an important part of cancer prevention and overall health.
Movement also supports cardiovascular health. Some forms of regular exercise can improve vascular function and, particularly with aerobic training, reduce measures of arterial stiffness.
This matters because healthy blood vessels help to deliver oxygen and nutrients throughout the body, including the brain.
Finally, genetics matter, but they do not determine our destiny. The APOE gene, particularly the APOE ε4 variant, is an important genetic risk factor for Alzheimer’s disease.
Yet carrying APOE ε4 does not mean a person will necessarily develop Alzheimer’s, demonstrating why genetic risk should be understood as one factor among many.
Good brain health is, therefore, not based on one magic exercise or supplement.
It is built through consistent habits: strength training, aerobic activity, adequate recovery, avoiding prolonged sedentary periods, staying mentally engaged and maintaining regular medical check-ups and appropriate screening.
Even simple choices such as standing up, walking between periods of computer work or doing a few bodyweight squats can help to break up long periods of sitting.
The message is simple: look after your brain by looking after your whole body.
In addition to the commonly discussed factors such as quality sleep and diet, strong muscles, healthy blood vessels and an active lifestyle are not merely about living longer; they are about giving the brain the best possible environment in which to function throughout life.
