How Aerobic Exercise Literally Keeps Your Brain Younger

We don’t usually think about brain health until something happens to bring it to the forefront. You’re not exactly thinking about dementia just because you forget to return a phone call, right? We’re all focused on getting through the week, getting enough sleep, keeping up with work, and basically just doing life stuff.

But then little things start happening. We walk into a room and forget why (although there’s an actual scientific reason for this one you can learn about called “The Doorway Effect”!). That’s not all though, other inconsistencies pop up - you lose a word mid-sentence or have to reread the same paragraph three times, or open a tab and immediately blank on what you were looking for. And this is something we joke about most of the time, because why would we worry? It’s just stress, we’re tired, overwhelmed, or need a break. And sometimes that’s all it is. 

But there’s something else worth talking about. Our brains respond to how we live. They respond to our sleep, our stress levels, what we eat and even how much we move.

We Think Exercise Is Just About Our Bodies

Most of us were taught that cardio is for heart health or weight management. It’s framed as something physical and aesthetic; something we “should” do - albeit often not enough.

What’s rarely explained is that aerobic exercise directly affects the brain itself. When you get your heart rate up and keep it there for a while, it increases blood flow to your brain. This means more oxygen and more nutrients reach brain cells. It’s actually one of the reasons you often feel clearer after a brisk walk or a workout. It’s not just that you stepped away from your phone for an hour, it’s that your brain chemistry has actually shifted. And those shifts add up over time.

Most people will know about the part of the brain called the hippocampus, or heard about it at least. What you might not know is its role, which is that it’s deeply involved in memory and learning. It also naturally shrinks with age, and that shrinkage is why things like memory decline and increased risk of cognitive issues are more common later in life.

Researchers have been looking into this to see what can be done about it and studies like this one from the National Academy of Sciences have shown that regular aerobic exercise can actually increase the volume of the hippocampus in adults. That means consistent movement does more than just keep your body healthy for longer, it can also strengthen the part of the brain responsible for memory.

Here’s where it gets a bit more sciency: Aerobic exercise also increases levels of brain-derived neurotrophic factor also known as BDNF. It sounds technical but it’s pretty simple once you break it down. BDNF helps your brain cells grow and connect. It supports learning, mood, and resilience under stress. So this means that regular movement helps us to create a better environment for our brains to adapt and function.

Stress, Modern Life and Oxidative Load

Oxidative load: the word “oxidative” is everywhere but what does it mean?

Our cells deal with tiny amounts of stress every day from things called free radicals; these are unstable molecules that can damage cells if they build up. Now, normally, our body handles them just fine. But modern life can tip the balance if it takes its toll. Poor sleep, long hours at a desk, processed food, environmental pollutants, and chronic stress all add to the load. This stress can affect the brain over time and lead to mental fatigue, fog, and long-term decline.

The good news is that we can support our cells and our brains. Aerobic exercise improves circulation, helps regulate blood sugar, reduces inflammation, and strengthens the body’s natural antioxidant defences. Certain nutritional supports, like Liposomal Glutathione, can complement movement by helping neutralize excess free radicals and support the brain’s natural repair systems. Glutathione is sometimes called the “master antioxidant” because it helps keep cells healthy and resilient.

This Doesn’t Mean You Need to Become a Gym Person

If you’re not a gym person, just the sound of the word “cardio" can give you the sweats, and not the post-workout kind. But it’s okay, you can chill. You don’t need to start training for a 10k, join a spin class, or start posting like a fitness influencer (unless you want to!). Research tells us if you’re doing 20–40 minutes of moderate-intensity aerobic activity, three to four times per week then you’re doing just fine.  A brisk walk where you can talk but not sing counts (try singing when you’re out of breath and you’ll give some artists a pass for miming at the Grammys). A short jog counts, and so does cycling, swimming, or a class that leaves you slightly breathless. Whatever your thing is, as long as it gets you moving on a consistent basis and gets your heart rate up then it’s all good. Because perfection isn’t how you start here. You start with consistency.

We’re living longer than our grandparents and their parents and most definitely their parents, which is amazing. But it also means we have more years where brain health matters. Cognitive decline develops slowly, over decades, and the habits we repeat now will shape what our lives look like when we get older.

This isn’t about panic. It’s about perspective. You might not notice the benefits in the mirror, you probably won’t feel your hippocampus growing (pretty sure that’s not a thing). But you will feel more clear-headed, happier, and with much more mental stamina. Because over time, those small sessions of getting slightly breathless stack up. 

Add targeted nutritional support and you’re giving your brains a little extra help to handle the daily stressors of everyday life. Remember, it’s not about training for a marathon or suddenly getting up for 5AM jogs before work, it’s about making small and consistent changes you’ll stick to over time. Do the work now and your body and mind will thank you in years to come.

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