Brain Benefits of Physical Activity
By Makena Wood, B.Sc. Neuroscience student
If you’ve explored our online courses, participated in our Brain Knowledge Mornings for older adults, or attended one of Dr. Robbin Gibb’s presentations in the community, then you know that physical activity is a core piece of discussions on brain development, health, and aging. This blog will discuss the benefits of physical activity for the brain, the popular question of “How much physical activity should I be getting?”, and suggestions for combining play and exercise for all ages.
Benefit for every age
There is vast and significant research on the positive effects of physical activity for the brain, and unlike some other research in neuroscience, physical activity has been studied at nearly every age.
For children, the type of exercise that is typically investigated and has been found to have positive effects for executive function is aerobic exercise (Best, 2010). Aerobic exercise refers to exercise that increases your heart rate and the use of oxygen in your body; this is accomplished by longer periods of continuous movement (like running or swimming). In a review of research on the effects of aerobic exercise on executive function in children, Best (2010) compares underlying mechanisms by which aerobic exercise could influence executive function: first, that exercise involves cognition; second, that motor planning (the specific type of action by the brain that helps us coordinate movement) may bolster executive function; and third, that physical activity leads to physiological changes in the brain that may entrain changes in executive function.
For adolescents, who find themselves in a sensitive period of executive function and emotional development, physical activity can boost self-esteem (Laurier, et al., 2024). Wang et al. (2023) conducted a longitudinal study with adolescents to determine a relationship between their self-esteem and their cognitive performance in later years. They assessed self-esteem and cognition in a group of adolescents in 2014, and then again in 2016 and 2018, and found that self-esteem in adolescents was positively correlated with cognitive performance. Thus, physical activity may simultaneously boost self-esteem and cognition in adolescents.
For older adults, engaging in physical activity can be a useful approach to supporting healthy physical and mental aging; it is suggested that physical and cognitive health are connected (Falck et al., 2019). Aside from the physical benefits for older adults, like maintaining balance, flexibility, and decreasing fall risks, physical activity can improve cognitive function (Falck et al., 2019). A systematic review by Gallardo-Gomez et al. (2022) that investigated differences in exercise “dose” (the amount of exercise a person receives) and type for older adults concluded that there was no minimum threshold (i.e., even the “low” doses of exercise showed differences in cognition – “some is better than none”) and that resistance training (engaging your muscles via an external force like free weights or a resistance band ) is the most effective exercise modality for improving cognition and can be used to the advantage of those seeking the benefits of physical activity in a lower dose.
The benefits listed at each group are specific to experiences at each point in the lifespan but are not exclusive to these populations and likely play a role across the lifespan.
How much exercise do I need?
This is a difficult question to answer because the “right” answer depends on age, gender, overall health, lifestyle factors, and many other variables that have made it difficult for research to draw a clear and consistent conclusion. A consensus across some literature is that adults should aim for 150 minutes per week, and that many of the cognitive benefits appear after 6 months of consistent exercise (Harvard Health, 2024). So, although it is not possible to prescribe a specific “dose” of exercise, it remains true for everyone that being mindful of how much physical activity you’re getting and keeping consistent with your efforts each week over time are the most impactful practices.
How can I make exercise fun?
If you find yourself in the fortunate population that has a passion for exercise and enjoys the work involved in increasing your aerobic capacity and physical fitness, then you probably won’t need to concern yourself with reaching a weekly minimum or finding creative ways to get yourself to exercise. Still, it can be exciting and rewarding to try new activities, and if exercising isn’t something you typically enjoy, then using creative games and play can function both to get the benefits from reaching your exercise quota and the boost in executive function that we know comes from play.
The following blogs in BBT’s blog history discuss physical activity and related games:
- Running Games (published 4/22/2021)
- Let’s Get Moving with Gross Motor Skills! by Isabelle Plomp (published 3/25/2022)
- Let’s Talk About Physical Literacy! by Rayn Perry (published 6/30/2025
Here are some other physical-activity-based games in BBT’s curriculum:
- Red Light Green Light (0-10 curriculum)
- Musical Freeze (0-10 curriculum)
- Skittles (a popular game at our outdoor play programs) (Rules for Skittles) *does not need to be done in French as this article suggests
- Rock Paper Scissors Tag (Adolescent curriculum)
- Balloon Volleyball (Older Adult curriculum)
- Apple Orange Banana (Older Adult curriculum)
- Sightseeing Challenge (if done at a brisk walking pace) (Older Adult Curriculum)
To download any of our curriculums for free, sign up by visiting the Resources tab on our website and selecting your desired age group.
Hopefully this blog has convinced you of the importance of exercise for your brain health. It is certainly easier to engage in physical activity in the summer months when there is access to open outdoor spaces where the possibilities for exercise are limitless; however, it is equally, if not more, important to focus on incorporating exercise into your day in the colder months of the year. As this summer comes to a close, be proactive in planning your physical activity and make a plan for yourself for the coming months!
References
Best, J. R. (2010). Effects of physical activity on children’s executive function: Contributions of experimental research on aerobic exercise. Developmental Review, 30(4), 331–351. https://doi.org/10.1016/j.dr.2010.08.001
Falck, R. S., Davis, J. C., Best, J. R., Crockett, R. A., & Liu-Ambrose, T. (2019). Impact of exercise training on physical and cognitive function among older adults: a systematic review and meta-analysis. Neurobiology of Aging, 79, 119–130. https://doi.org/10.1016/j.neurobiolaging.2019.03.007
Gallardo-Gómez, D., Del Pozo-Cruz, J., Noetel, M., Álvarez-Barbosa, F., Alfonso-Rosa, R. M., & Del Pozo Cruz, B. (2022). Optimal dose and type of exercise to improve cognitive function in older adults: A systematic review and bayesian model-based network meta-analysis of RCTs. Ageing Research Reviews, 76, 101591. https://doi.org/10.1016/j.arr.2022.101591
Harvard Health. (2024, August 26). Exercise can boost your memory and thinking skills. https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
Laurier, C., Pascuzzo, K., Jubinville, V., & Lemieux, A. (2024). Physical activity and its benefits on adolescents’ mental health through self-esteem. Frontiers in Child and Adolescent Psychiatry, 3. https://doi.org/10.3389/frcha.2024.1503920
Wang, X., Liu, Y., Zhao, Z., Liu, W., Chen, Y., Chen, Y., & Zang, S. (2023). Association of adolescent self-esteem in 2014 and cognitive performance in 2014, 2016, and 2018: a longitudinal study. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1180397