“Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning.” — Dr. John Ratey, Harvard Medical School

Most people know that movement supports heart health and muscle strength. But science now confirms something even more powerful: regular physical activity is one of the best ways to boost memory, sharpen cognition, and extend your lifespan.

Movement doesn’t just affect your body—it rewires your brain. It improves blood flow, increases neuroplasticity, enhances mood, and even helps grow new brain cells. Yes, really.

According to a 2021 study published in Nature Communications, people who engage in regular moderate-intensity activity—such as walking—have better memory and cognitive function as they age (Nature Communications). And this benefit is cumulative. The earlier you begin, and the more consistent you are, the more your brain benefits across a lifetime.

But it’s never too late to start.

1. Understand the Brain-Boosting Benefits of Movement

Exercise increases blood flow to the brain, particularly to the hippocampus—the area involved in memory and learning. In fact, the Journal of Alzheimer’s Disease reported that older adults who exercise regularly have larger hippocampal volumes and slower cognitive decline (Journal of Alzheimer’s Disease).

Even short sessions can have immediate effects. A brisk 10-minute walk can boost your mood and enhance working memory for hours.

Action Step: Start with 20 minutes of walking per day—outdoors if possible. Apps likeMapMyWalk orPacer can help you track progress and stay motivated.

2. Choose Movement That You Enjoy—and Will Stick With

Forget the idea that fitness must be intense or intimidating. Whether it’s gardening, dancing, yoga, swimming, or hiking, consistency matters more than intensity.

“The best exercise is the one you enjoy enough to do regularly.”

The more enjoyable the movement, the more likely it will become a habit—and habits are what create long-term health and brain benefits.

Action Step: Sample different forms of movement this week—tryYouTube’s Body Project for low-impact workouts orSilverSneakers for senior-focused classes.

3. Build Movement into Your Day—Not Just Your Schedule

You don’t need to “work out” to move. Walking while you talk on the phone, taking the stairs, dancing while making dinner—all these micro-movements add up. This lifestyle approach to movement is particularly brain-friendly.

A study in The Lancet Public Health found that incorporating movement throughout the day—rather than just one workout—has more powerful long-term benefits for cognition and lifespan (The Lancet).

Action Step: Set a “move break” timer every hour. Do 3 minutes of gentle stretching or walking. TryStretchMinder to guide you.

4. Combine Movement with Learning or Connection

Want to supercharge your brain benefits? Combine exercise with learning or socializing. Listen to a podcast during a walk. Take a dance class with a friend. Join a walking book club. Multisensory, social experiences light up more regions of the brain—and support emotional health, too.

According to the Harvard Study of Adult Development, strong social ties and physical activity are two of the top predictors of long, fulfilling lives (Harvard Gazette).

Action Step: Invite a friend or family member to move with you once a week. Try theTime to Walk series on Apple Fitness+ to turn walks into guided storytelling experiences.

5. Make It a Family Legacy

Movement doesn’t just help your memory—it helps others, too. Exercising with children or grandchildren shows them what healthy aging can look like. It’s also a powerful way to create shared memories that everyone will cherish.

Research from Frontiers in Aging Neuroscience notes that children who see physically active role models are more likely to develop lifelong habits that improve cognition and well-being (Frontiers Study).

Action Step: Plan an intergenerational activity—like a hike, bike ride, or yoga session. Capture it with photos to mark the memory you’re making and preserving.

6. Pair Movement with Purpose

Want to stick with it long term? Tie your movement habit to something meaningful. Walk to raise funds for a cause. Run in memory of a loved one. Hike a trail you’ve always wanted to explore. Purpose fuels perseverance.

“When movement becomes meaningful, it becomes sustainable.”

Action Step: Sign up for a virtual charity walk like those onCharity Miles and dedicate your daily steps to a cause you care about.

Physical activity is one of the most powerful tools we have to protect our memory and extend our lives—not later, but now. And it’s never too early or too late to start.

How are you moving to support your brain and your future? What’s one small change you could make this week?

Join the conversation in theAge Brilliantly Forum and share how you’re using movement to build not just strength—but lasting memories.