Move Your Body, Fuel Your Brain!

A Quick-Start Guide to Exercise & Brain Health

“Exercise is the most transformative thing you can do for your brain.” — Neuroscientist Wendy Suzuki, PhD

1. Why Your Brain Loves Movement

What Happens When You Work Out	How It Helps Your Brain
Boosted blood flow	Delivers extra oxygen & nutrients that sharpen focus within minutes.
Release of “feel-good” chemicals (dopamine, serotonin, endorphins)	Lifts mood, eases stress & anxiety—often as effectively as medication for mild depression.
Surge in growth factors (BDNF, IGF-1, VEGF)	Sparks new brain cells, stronger connections (neuroplasticity) & improved memory.
Tamed inflammation & cortisol	Protects against brain shrinkage linked to aging, diabetes & chronic stress.
Stronger heart & muscles	Better balance, energy, and sleep—all key for concentration and long-term brain health.

Bottom line: Regular movement builds a “cognitive reserve” that can delay or reduce the risk of dementia, stroke, Parkinson’s, and Alzheimer’s disease.

2. How Much Is Enough?

Age	Target	Brain-Boost Tips
Adults 18–64	At least 150 min/week of moderate activity or 75 min vigorous + 2 strength sessions	Think brisk walks, cycling, swimming, dance, sports—add strength or yoga for balance & posture.
65+ years	Same totals plus balance work 3×/wk	Tai chi, single-leg stands, light weights; breaks falls & preserves independence.
Kids & Teens	60 min/day of play or sport	Games that mix running, jumping & skill drills supercharge learning and mood.
Busy day?	Even a 10-minute power walk	Can boost attention for up to two hours.

3. Pick Your Brain-Boosting Moves

Goal	Great Choices
Lift your mood fast	20–30 min power walk, jog, dance video, or bike ride
Sharpen memory & thinking	Interval training, swimming laps, complex sports (tennis, basketball)
Fight stress & improve sleep	Yoga, Pilates, tai chi, mellow evening stroll
Protect against aging & dementia	3–5 cardio sessions/week + 2 strength days + brain-challenging skills (pickleball, choreography, martial arts)

4. Make It Stick—Simple Strategies

1. Stack it: Pair workouts with daily routines (walk during calls, squats while coffee brews).

2. Buddy up: Partners boost motivation by 30% and add social brain benefits.

3. Track wins, not just steps: Note improvements in better sleep, a brighter mood, and quicker recall.

4. Start low, go slow: Add 5–10 min or one new exercise each week to stay injury-free.

5. Celebrate consistency: 3 x 20-minute workouts beat 1 big workout you dread.

5. Safety First

1. Warm-up: 5 minutes; cool down and stretch.

2. Hydrate and dress for the weather—your brain dehydrates before your thirst kicks in.

3. If you have a heart, joint, or neurological condition, ask your healthcare team for a personalized plan.

4. Watch for dizziness, chest pain, or unusual shortness of breath; stop and seek medical care if these symptoms occur.

6. Extra Inspiration

Just 1 workout can:

• Improve concentration & reaction time within 30 minutes

• Cut stress hormones in half for up to 6 hours

• Add a mini “dose” of antidepressant-like effects

Six months of moving can:

• Increase hippocampal (memory center) size by 2–3%

• Slow brain aging by 3–5 years

• Reduce the risk of Alzheimer’s by up to 45%

7. Ready, Set, Grow Your Brain!

Choose an activity you enjoy, schedule it for this week, and make it a fun experience! Your mind today and decades from now will thank you!