Just 2 days of exercise per week can protect you against brain diseases

A study reveals that regular physical activity, even as little as two to three days a week, is linked to increased brain volume, which lowers the risk of neurodegenerative diseases like Alzheimer's.

In Short

• Regular moderate exercise increases brain volume
• Exercise improves memory and cognitive health
• Larger brain volume linked to a lower risk of Alzheimer’s disease

A new study has highlighted how physical activity protects the brain against neurodegenerative diseases like Alzheimer’s, showing that exercise is linked to making the brain larger.

Conducted by a Canadian-American research team, the study found that even moderate to vigorous exercise for just two to three days per week correlates with an increase in overall brain matter, especially in key regions such as the hippocampus and temporal lobe, areas known for their role in memory and cognition.

The study examined over 10,000 participants aged 18 to 97, who self-reported their weekly exercise habits.

Using a deep-learning neural network, researchers quickly analysed MRI scans of participants' brains, focusing on changes in brain volume and density.

The results showed that more days of moderate or vigorous exercise, such as brisk walking, were linked to larger volumes in various brain regions, including the occipital and parietal lobes, hippocampus, and frontal cortex.

The study also highlighted the role of brain-derived neurotrophic factor (BDNF), a protein released during exercise that enhances brain health.

BDNF lowers inflammation, strengthens synaptic connections, and supports neuron growth, all of which contribute to preserving cognitive function. According to the researchers, this increase in BDNF during exercise may be one of the key mechanisms by which physical activity shields the brain from neurodegenerative damage.

Interestingly, the study acknowledged a range of physical activities, from daily steps to moderate exercise, as beneficial for brain health. Even light physical activity like walking can be neuroprotective, underscoring that maintaining regular movement is essential for cognitive resilience.

With 10,125 brain scans analysed, the researchers concluded that higher levels of moderate to vigorous exercise were linked to increased grey and white matter in the brain.

This reinforces prior studies suggesting that brain volume, which tends to shrink in those with neurodegenerative diseases, is a predictor of better neurological health as we age.

The study’s findings offer a hopeful message: regular physical activity, even just a few days per week, may play a crucial role in protecting against cognitive decline and improving brain health.