As we age, many of us worry about keeping our bodies strong — but it’s just as important to keep our brains sharp. Science shows that movement, especially when it involves learning new skills, can directly reshape the brain in ways that preserve memory, improve focus, and even protect against age-related decline. This remarkable ability of the brain to change is called neuroplasticity.
Why Movement Drives Plasticity
Movement is one of the most powerful triggers for neuroplasticity. When you exercise, the brain increases production of Brain-Derived Neurotrophic Factor (BDNF) — a protein that acts like fertilizer for your neurons, helping them grow stronger connections (Gómez-Pinilla et al., 2002). BDNF levels are particularly important in the hippocampus, a region critical for memory and learning.
In fact, studies show that exercise can reverse the harmful effects of poor diet on memory by boosting hippocampal BDNF, especially in the CA3 region responsible for forming new memories (Noble et al., 2014). Even in older adults genetically at risk for Alzheimer’s disease, regular physical activity helps preserve hippocampal volume, protecting memory and resilience over time (Smith et al., 2014).
In short: moving your body feeds your brain.
Regular aerobic exercise increases BDNF, a protein that helps neurons grow stronger connections. Your brain literally gets fitter when your body moves.
Molecular & Cellular Mechanisms (The Brain Science)
The benefits of exercise are not just “feel-good” — they are molecular. Physical activity increases BDNF and other growth factors like IGF-1 and VEGF, which improve blood flow, support new blood vessel growth, and strengthen neural circuits (Gómez-Pinilla et al., 2002).
These changes help neurons fire more efficiently, enhance communication across brain networks, and prepare the brain to learn and adapt more effectively (Hillman et al., 2008). In older adults, aerobic fitness has been linked to stronger brain connectivity, especially in networks responsible for attention and memory (Voss et al., 2013).
The Role of Complexity & Challenge
Not all movement is equal when it comes to neuroplasticity. Repetitive, automatic activity like walking is healthy, but challenging your brain with novel, complex movement patterns drives even greater plasticity.
Studies on skill learning — like juggling — show that acquiring new motor skills leads to measurable structural changes in both gray matter (neuronal bodies) and white matter (communication highways) within weeks (Thomas & Baker, 2016; Taubert et al., 2010). These changes occur where the brain is most engaged, proving that neuroplasticity is targeted and highly responsive to what you practice.
For older adults, this means activities like dance, tai chi, tennis, or resistance training with new variations can stimulate both the body and brain, strengthening coordination while boosting cognitive resilience. Younger readers, too, should take note: the earlier you build these habits, the more robust your brain will remain across the lifespan.
Repetitive activity is healthy, but learning novel movements triggers structural brain changes in weeks. Switch up your routine!
Long-Term Benefits
Perhaps the most exciting finding in this field is that the benefits of movement extend far beyond the workout itself.
- In older adults, regular exercise preserves hippocampal volume over time, even in those with genetic risk for Alzheimer’s (Smith et al., 2014).
- Aerobic fitness keeps functional brain networks intact, slowing age-related decline in attention and memory (Voss et al., 2013).
- Exercise can even reverse cognitive decline caused by poor diet or lifestyle, showing that it’s never too late to make a change (Noble et al., 2014).
Neuroplasticity is lifelong. By continuing to move and learn, you help your brain remain adaptable, resilient, and ready to meet new challenges — well into older age.
Older adults who stay active maintain hippocampal volume and cognitive function, even with genetic risk for Alzheimer’s.
Practical Application: How to Train for Neuroplasticity
To maximize brain benefits, your exercise routine should combine aerobic activity, skill learning, and consistency:
- Move Often – Aim for at least 150 minutes of moderate activity per week. Walking, swimming, or cycling are great starting points.
- Add Complexity – Include skill-based activities: try dance, martial arts, pickleball, or even learning new gym exercises.
- Challenge Yourself – Rotate routines or learn new patterns to push your brain out of autopilot.
- Stay Consistent – Benefits grow over time. Even short daily sessions add up.
- Combine Brain & Body – Activities that require focus, timing, or coordination deliver extra neuroplastic “bang for your buck.”
Movement is more than medicine for the body — it’s a stimulus for brain growth and protection. For older adults, exercise is a proven way to preserve memory, attention, and brain structure. For younger people, it’s an investment in long-term resilience. No matter your age, every new step, skill, or challenge you take physically helps keep your brain sharper, stronger, and more adaptable.
References
Gómez-Pinilla, F., Ying, Z., Roy, R. R., Molteni, R., & Edgerton, V. R. (2002). Voluntary exercise induces a BDNF-mediated mechanism that promotes neuroplasticity. Journal of Neurophysiology, 88(5), 2187–2195. https://doi.org/10.1152/jn.00152.2002
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. https://doi.org/10.1038/nrn2298
Noble, E. E., Mavanji, V., Little, M. R., Billington, C. J., Kotz, C. M., & Wang, C. F. (2014). Exercise reduces diet-induced cognitive decline and increases hippocampal brain-derived neurotrophic factor in CA3 neurons. Neurobiology of Learning and Memory, 114, 40–50. https://doi.org/10.1016/j.nlm.2014.04.006
Smith, J. C., Rao, S., & Colleagues. (2014, April 23). Exercise keeps hippocampus healthy in people at risk for Alzheimer’s. University of Maryland School of Public Health. https://sph.umd.edu/news/exercise-keeps-hippocampus-healthy-people-risk-alzheimers
Taubert, M., Draganski, B., Anwander, A., Müller, K., Horstmann, A., Villringer, A., & Ragert, P. (2010). Dynamic properties of human brain structure: Learning-related changes in cortical areas and associated fiber connections. Journal of Neuroscience, 30(35), 11670–11677. https://doi.org/10.1523/JNEUROSCI.2567-10.2010
Thomas, C., & Baker, C. I. (2016). Teaching an adult brain new tricks: A critical review of evidence for training-dependent structural plasticity in humans. NeuroImage, 73, 225–236. https://doi.org/10.1016/j.neuroimage.2012.03.069
Voss, M. W., Weng, T. B., Burzynska, A. Z., Wong, C. N., Cooke, G. E., Clark, R., Fanning, J., Awick, E., Gothe, N. P., Olson, E. A., McAuley, E., & Kramer, A. F. (2013). Fitness, but not physical activity, is related to functional integrity of brain networks associated with aging. NeuroImage, 77, 27–34. https://doi.org/10.1016/j.neuroimage.2013.03.044