Have you ever felt sluggish and unfocused after hours stuck indoors working on a computer or studying? Then you step outside for a brisk walk or a quick bike ride, and suddenly, your mind is sharper, your energy is renewed and tackling your tasks feels easier. This is more than just a mental shift — it’s the result of a powerful connection between your muscles and brain.
When your body moves, your brain thrives. Exercise isn’t just about physical fitness; it’s a catalyst for sharper thinking, better memory and improved mood. This connection between physical movement and mental performance is a dynamic, ongoing exchange that profoundly impacts how you think, feel and learn.
The muscle-brain connection is essential at every stage of life. Whether you want to excel in academics, boost productivity at work or preserve mental acuity as you age, regular exercise is one of the most effective ways to support cognitive health, especially as emerging research shows it promotes neurogenesis, the growth of new neurons.
How Your Muscles and Brain Communicate
Your muscles and brain are constantly communicating with each other, and exercise strengthens this connection. When you move, your muscle fibers release myokines, which are molecular messengers that travel to the brain and play a role in cognitive health.1
Key myokines, such as brain-derived neurotrophic factor (BDNF) irisin and fibroblast growth factor 21 (FGF21), promote neuron growth, protect brain cells from damage and enhance brain function.2 BDNF, often referred to as “fertilizer for the brain,”3 also supports the survival and development of new neurons, particularly in the hippocampus, a region vital for memory and learning.
Beyond myokines, muscle contractions also influence neurotransmitters, the brain’s chemical messengers that regulate mood, motivation and cognition. Regular physical activity helps balance these neurotransmitters, alleviating symptoms of depression and anxiety while improving stress resilience and mental clarity.4
This complex communication between the muscles and brain is not one-way. The brain, in turn, sends signals to the muscles to coordinate movement, maintain balance and adapt to physical demands. This bidirectional exchange underpins the profound cognitive benefits linked to regular movement.
Building a Resilient Brain Through the Power of Exercise
Beyond facilitating communication, exercise directly strengthens the brain in multiple ways. Studies show regular exercise boosts neurogenesis in the hippocampus, a region vulnerable to age-related decline.5 It also increases hippocampal volume, enhancing memory, cognitive performance and long-term function.6
Moreover, aerobic activities such as running, swimming and cycling are especially effective at enhancing blood flow, increasing BDNF production and promoting overall cognitive performance.7 Resistance training, including weightlifting or bodyweight exercises, complements these benefits by triggering the release of myokines and building cognitive resilience.8
Combining aerobic and strength training provides the most comprehensive brain benefits, as research indicates these two modalities work synergistically to boost brain health. Additionally, exercise enhances cerebral blood flow, delivering oxygen and nutrients to brain cells and encouraging the growth of new blood vessels through a process called angiogenesis. This improved circulation supports brain function and reduces the risk of cognitive decline.9
Exercise also combats chronic inflammation, a key factor in neurodegenerative diseases and cognitive decline. By reducing inflammatory markers, physical activity fosters a neuroprotective environment, protecting your brain health over the long term.10 In addition to these immediate benefits, exercise builds your cognitive reserve, a buffer that helps your brain withstand aging, injury or disease.11
This reserve protects against cognitive decline, enabling your brain to function well even under stress or damage. People with greater cognitive reserve tend to experience slower rates of decline, underscoring the role of regular exercise as a powerful tool for maintaining brain health and resilience throughout life.
Investigating the Link Between Muscle Contraction and Motor Neuron Growth
A November 2024 study published in Advanced Healthcare Materials12 offers new insights into how muscle contractions, both chemically and physically, influence the development of neurons. By separating these two effects, they discovered how exercise supports motor neuron growth. As the authors noted:
“Emerging in vivo evidence suggests that repeated muscle contraction, or exercise, impacts peripheral nerves. However, the difficulty of isolating the muscle-specific impact on motor neurons in vivo, as well as the inability to decouple the biochemical and mechanical impacts of muscle contraction in this setting, motivates investigating this phenomenon in vitro.”13
They first examined biochemical signals, focusing on myokines. They observed that neurons exposed to myokines demonstrated significantly increased growth rates and extended neurites farther compared to unstimulated neurons. Genetic analysis also showed that myokines activated genes related to neuron growth, axon development and synapse formation.
In a news release from the Massachusetts Institute of Technology, senior study author Ritu Raman explained:14
“We saw that many of the genes up-regulated in the exercise-stimulated neurons were not only related to neuron growth, but also neuron maturation, how well they talk to muscles and other nerves, and how mature the axons are. Exercise seems to impact not just neuron growth but also how mature and well-functioning they are.”
In other words, myokines didn’t just help neurons grow — they also improved their ability to communicate and function. The researchers then studied mechanical forces, which occur naturally when neurons are physically stretched along with contracting muscles. Using a gel matrix embedded with magnetic particles, they simulated this stretching.
Their findings showed that even without myokines, the mechanical forces stimulated neuron growth to the same extent, enhancing neurite length, branching and connectivity. “That’s a good sign because it tells us both biochemical and physical effects of exercise are equally important,” Raman noted.15
These findings highlight the complementary benefits of exercise on neurons, offering valuable insights for developing therapies to address nerve damage or neurodegenerative diseases like ALS (amyotrophic lateral sclerosis), also known as Lou Gehrig’s Disease. As Raman noted, “This is just our first step toward understanding and controlling exercise as medicine.”16
Exercise Is Good for Your Brain, but Doing It Outside Is Even Better
While any form of exercise benefits the brain, outdoor exercise offers unique advantages that go beyond the physical. Spending time outdoors combines the cognitive benefits of movement with the restorative effects of nature, boosting the overall impact on mental health and neurological function.
Research shows that outdoor exercise reduces the mental fatigue associated with repetitive indoor environments.17 Natural settings engage the brain’s attention mechanisms differently, promoting effortless focus while reducing stress. This phenomenon, known as “attention restoration theory,” explains why a run in the park or a hike in the woods leaves you feeling more refreshed and mentally clear than a workout in a gym.18
Another benefit of outdoor exercise is its impact on creativity and problem-solving. A study from the American Psychological Association19 found that walking outdoors boosts creative thinking by as much as 60%. This is due to the combination of rhythmic movement and exposure to diverse sensory stimuli, such as sounds, smells and visual patterns in nature, which activate multiple areas of the brain.
Outdoor environments also improve emotional well-being. Studies have shown that exposure to green spaces reduces cortisol levels, lowers blood pressure and relieves muscle tension. The calming effects of nature mitigate symptoms of anxiety and depression, making outdoor exercise particularly beneficial for mental health.
Additionally, exercising outside often encourages more physical and social engagement. Activities like group runs, team sports or even casual walks with friends not only increase motivation but also stimulate the brain’s social and emotional centers, strengthening neural networks involved in empathy and communication.20
From a physiological standpoint, outdoor exercise increases exposure to natural light, which regulates circadian rhythms and improves sleep quality. Better sleep, in turn, enhances memory consolidation and cognitive function. Sunlight also boosts vitamin D production, an essential nutrient for brain health that is linked to improved mood and reduced cognitive decline.
Striking the Right Balance — Exercise That Boosts Your Brain Without Backfiring
Understanding the incredible benefits of exercise for brain health is one thing — putting them into practice is another. The most important thing when starting an exercise program is choosing activities that fit your lifestyle and interests. This will make it much easier to stick with it in the long run. There are many options to choose from, including walking, jogging, swimming, cycling, dancing and yoga.
When it comes to intensity, moderation is key. While some published studies have positive observations regarding higher-intensity exercise, I would caution against this approach. I believe that moderate-intensity exercise is better, and there’s data to support this, too.
In my interview with cardiologist Dr. James O’Keefe, he explains the advantages of doing medium-intensity exercise, which is loosely defined as exerting effort to the point you’re slightly winded but still able to have a conversation. Based on his findings, more is better, and it cannot be overdone. In contrast, his research noted that too much vigorous exercise eventually backfires:
“They’re not as bad off as sedentary people, but virtually every study you can find, they will lose some of those benefits for longevity, and certainly for things like atrial fibrillation.
If you go from sedentary to exercise moderately, you have less atrial fibrillation. But if you’re doing full distance triathlons when you’re over age 40 or 45, you start seeing a 500% to 800% increase in atrial fibrillation.”
One reason why I don’t recommend high-intensity exercise is because it elevates your cortisol levels, which will eventually wreck your health. Cortisol is highly catabolic, meaning it breaks down tissues. And when it’s always elevated through constant high-intensity exercise, your body will eventually break down your muscles, bones and brain. It also happens to be the primary aging hormone and will increase your risk of premature death.
Strength training follows a similar principle. While it’s an excellent way to support brain health and overall fitness, balance is essential. Research shows that around 40 to 60 minutes of weightlifting per week is optimal. Going beyond 130 to 140 minutes will diminish the longevity benefits, making it no better than being sedentary.
Four Strategies to Optimize Your Workout Routine for Better Brain Health
Most exercise programs focus on intensity, duration or targeting specific muscle groups, but structuring exercise with brain health in mind enhances cognitive function and resilience. Here are a few key strategies that will help you maximize the brain-boosting benefits of physical activity, according to The New York Times:21
1. Get your heart rate up for at least 30 minutes — The first 20 to 30 minutes of exercise feel challenging, but this is when your body transitions into a state where significant cognitive benefits occur. Research shows moderate-intensity exercise stimulates the endocannabinoid system, enhancing brain connectivity and neurogenesis.22
According to health psychologist Kelly McGonigal, Ph.D., this phase, called “persistence high,” activates areas in your brain responsible for learning and memory, such as the hippocampus.23 The longer you maintain moderate-intensity exercise, the greater the benefits to brain health, including improved focus and neuroplasticity.
2. Give it at least three weeks — Just like your muscles need time to strengthen, your brain requires consistent effort to reap the full cognitive benefits of exercise. Over several weeks, your brain’s dopamine reward system becomes more robust, supporting motivation, mental clarity and resilience.
3. Make it social — Activities done with friends or family trigger higher oxytocin release, which enhances trust, cooperation and social cognition. According to Julia Basso, Ph.D., an assistant professor at Virginia Tech, social exercise creates a shared experience that strengthens neural networks responsible for empathy and communication. This effect is particularly noticeable in activities like dancing, where synchronized movements further amplify brain connectivity.
4. Mix it up — Variety in exercise ensures diverse cognitive benefits. According to exercise physiologist Ben Singh, Ph.D., almost any type of physical activity, whether aerobic, resistance training, yoga or mixed modalities, supports brain health.
In his study published in the British Journal of Sports Medicine,24 Singh notes that exercise influences the brain through mechanisms like increased neurotrophic factors and reduced systemic inflammation.
Interestingly, Singh’s research also highlights that shorter, more frequent exercise sessions are often more effective for brain health than longer, exhausting workouts. This is because shorter sessions are easier to maintain, reducing mental strain and promoting consistent engagement.
A Strong Body Leads to a Strong Mind
The connection between your muscles and brain is undeniable. Exercise is a powerful tool for enhancing brain health by promoting the growth of new brain cells, improving the communication between brain cells (through neurotransmitters and myokines) and reducing harmful inflammation.
Exercise is beneficial for all ages. For children and adolescents, it enhances attention, memory and academic performance. In older adults, it protects against age-related cognitive decline and reduces the risk of dementia. Regardless of where you are in life, it’s never too late — or too early — to start moving for better brain health.
The most important thing is to find activities you enjoy and incorporate them into your daily routine. Even small, consistent efforts have a profound impact on your brain and overall well-being. By making exercise a regular part of your life, you’ll be able to improve your cognitive function, boost your mood and protect your brain against age-related decline.
So, start moving today and experience the amazing brain-boosting benefits of exercise for yourself. A strong body truly does lead to a strong mind.
