Mental Vitamin #7

Move to Remember

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Rewire Through Movement: The Science of Aerobic Neuroplasticity

Every session of sustained aerobic exercise floods the brain with brain-derived neurotrophic factor (BDNF) — a molecule neuroscientists call “Miracle-Gro for neurons. BDNF supports neurogenesis (the birth of new neurons) and synaptogenesis (the formation of new connections), while reducing neuroinflammation and improving the brain’s ability to repair itself.

Magnetic resonance studies show striking effects: in older adults, just one year of moderate aerobic training led to measurable increases in hippocampal volume, the brain region central to memory formation. Meanwhile, aerobic activity enhances the frontoparietal attention network, improving executive control, processing speed, and learning efficiency. On a vascular level, it boosts cerebral blood flow, delivering more oxygen and nutrients to active neural circuits.

In short, movement remodels the brain — structurally and chemically.

Why It Matters

Among all lifestyle factors, exercise has one of the largest effect sizes for healthy cognitive aging. It’s protective, restorative, and completely prescription-free.Each workout is an investment in neural longevity — helping prevent cognitive decline, depression, and stress overload.

Think of it as strength training for your memory. Aim for about Aim for about 150 minutes of moderate aerobic activity per week — brisk walks, cycling, dancing, or swimming.

Your hippocampus likes miles,

and your mind will thank you for every step.