Exercise is one of the most important things you can do to promote your brain health and longevity. Maureen Ivec, PT, DPT, NCS, Board-Certified Clinical Specialist in Neurologic Physical Therapy and Clinical Rehabilitation Manager at Cleveland Clinic’s Mellen Center, shares her insights on how exactly exercise benefits the brain.
Read the interview with Maureen Ivec, PT, DPT, NCS below.
WAM: Research shows that people who move more throughout their lives have a 31% lower risk of dementia. For those who have been largely sedentary throughout their lives, is it too late to start seeing benefits to our brains from exercise as older adults?
Ivec: Not at all! Our brains remain adaptable, so starting exercise later in life can still provide benefits. Consulting with a physical therapist can help create a safe and effective plan tailored to individual needs.
WAM: It’s often said that “what’s good for the heart is good for the brain.” Can you walk us through exactly what’s happening in our bodies when we exercise that benefits our brain health? Are we “cleaning out the pipes” so they deliver oxygen better or developing new pathways? Describe the processes taking place that aid our brain health when we hop on a bike or swim a lap.
Ivec: Exercise releases neuroprotective chemicals in our blood, especially during aerobic activities like biking or swimming, which benefit brain health. Aerobic exercise can also promote new pathways for information and reinforce those pathways that are currently effective. Monitoring your heart rate with a device can help ensure you’re exercising effectively, as higher intensity exercise has been shown to have improved benefits on brain and heart health. A physical therapist would also be able to assist with developing an appropriate exercise intensity plan as well as find a way to engage in aerobic exercise that is meaningful to the person
WAM: When we think of exercise for heart health, we usually talk about aerobic exercise like swimming, biking, and dancing. Do other types of exercise—like strength training or yoga—also benefit brain health, or should people primarily focus on cardio?
Ivec: While aerobic exercise is most beneficial, strength training and yoga also offer brain health benefits—especially when they raise your heart rate and include intervals of higher intensity.
WAM: Exercise promotes neuroplasticity—our brain’s ability to form new neural connections throughout life. Can you help us understand what this means for someone who’s already experiencing some memory changes or cognitive concerns? Can there be benefits to exercise for people who’ve already been diagnosed with mild MCI or memory impairment?
Ivec: Yes, exercise still benefits those with memory changes. Aerobic activity promotes neuroplasticity, helping the brain form new connections. Combining exercise with memory tasks can further support cognitive function.
WAM: For someone who’s never been active or finds exercise intimidating, what’s the minimum amount of movement they need to benefit their brain? Can you give us some practical examples of how to get started to build to the 150 minutes recommended?
Ivec: Start small by adding short bouts of movement to your routine, like walking during TV breaks or parking farther from entrances. Track your progress and gradually increase your activity by a few minutes each week, aiming for 150 minutes of moderate exercise per week. Choose activities you enjoy to help make exercise a lasting habit. These can include joining a walking club, viewing exercise videos online in the comfort of your home, or signing up for a sporting league to engage with others in the community.