Body fitness can grow your brain

We hear a lot about the benefits of keeping fit to improve our body’s flexibility, strength, and resilience – all of which are important as we age.

But is there a link between body fitness and the health of our ageing brains, even if we’re not losing weight? 

It appears so. A large Australian study has found that physical exercise helps maintain brain health size as we age – regardless of body mass. 

The Monash University study published in Nature Scientific Reports suggests mid-life and older adults can improve their cognitive health by exercising for fitness, not just to lose weight. 

The study, of more than 16,700 people, with an average age of 65 years, found that the association between greater physical activity and better brain volume remains, regardless of a person’s body mass or cardio-metabolic health. 

The researchers found physical activity might support brain health by improving cardiovascular health and by reducing inflammation. 

Lead researcher, Associate Professor Chris Moran, says we shouldn’t focus on physical activity as purely being a way to reduce weight. 

He told The Australian: “Physical activity is far more complicated and has lots of benefits. We know that doing exercise helps release lots of really good chemicals that are good for your brain and good for your wellbeing. 

“We’re beginning to realise there are benefits to be had at any stage of life, whether childhood, adolescence, mid-life or later life. 

“If you’re not able to reduce your weight, you’re probably still getting lots of really good benefits from being physically active.” 

However, people who are overweight and obese in midlife carry the highest risk of cognitive decline. Current guidelines recommend regular physical activity and maintaining a healthy body mass index (BMI) to promote brain health, particularly during mid-life because the pathological changes of dementia often appear decades prior to the onset of symptoms.

The study looked at MRIs of brain volume as well as physical activity and BMI in people in mid to late life, via the UK Biobank.

The study found that, although BMI, waist circumference, and cardiometabolic risk factors were related to brain health, greater physical activity was linked to healthier brains. 

Additional research showing that up to half of dementia cases could be prevented through lifestyle interventions provides further proof of the importance of maintaining a balanced diet and exercise through later life. 

Experts emphasise the link between maintaining brain health and doing new things, such as learning languages, travel, and taking up hobbies. Anything that challenges the brain – even going a different way home from work – can help. 

“Mid-life is a particularly important time where a lot of us are very busy, and there are lots of things we probably can do that will have real meaningful benefits for us as we get older in regards to maintaining our brain health,” Professor Moran said. 

“By having such a large sample size, we were able to see that not only was physical activity associated with better brain health … (it) was good for your brain health regardless of how heavy you may be, or what your body mass index may be. 

“You may be doing physical exercise, you may simply be being physically active – either is good for your brain.” 

Scientists used to think that the brain’s capacity to change peaked in childhood and dramatically declined as we got older. But the brain’s ability to learn, change and adapt allows us to learn new information and new ways of thinking.

This means that when you use your brain in different ways, you can activate different internal brain connections and increase adaptability. 

For example, research has shown a connection between dance and neuroplasticity. Dance involves creativity, dexterity, rhythm, emotional responses, communication, and the ability to synthesise sound and music. This activates many parts of the brain, creating new neural pathways. 

When compared to people who performed other cardiovascular exercise, dancers were found to have a measurable increase in their brain matter at the end of the study. 

You can learn to dance at any age with no special equipment or training necessary, making it a great option for maintaining brain health.

Related reading: Monash, The Australian, Nature, Neura, Brain Foundation