Column: Dr Watkins On Brain Health & More

[Column written by Dr Kimberley Watkins]

Over the past few weeks we’ve looked at cardiovascular disease and at stroke and rehabilitation. This week we zoom in on a tiny protein with a mighty job in your brain, and one that exercise helps boost: BDNF.

Why exercise matters for the brain

Exercise is famous for helping your heart, your waistline and your mood. But your brain gets a share of the benefits too. Studies link regular activity with sharper memory, a better mood and a lower risk of stroke and dementia. Physical inactivity as one of 14 risk factors we can actually do something about.

What is BDNF?

BDNF stands for brain-derived neurotrophic factor. Think of it as fertilizer for your brain cells. It helps them grow, stay healthy and form new connections with each other. That ability to build and rewire connections is called neuroplasticity. It’s why you can learn new things, and it’s why rehabilitation after a brain injury can work. Higher BDNF levels are linked to better learning and memory.

Neuroplasticity: the brain building and strengthening connections. Amber lines show new pathways forming.

The exercise-BDNF connection

Did you know that moving your body can help keep your brain healthy? When you exercise, your brain makes more of a special protein that helps your brain cells grow and stay strong. Think of it like plant food, but for your brain.

But not all exercise works the same way. Activities that make you breathe harder, like brisk walking, jogging, or cycling, seem to help your brain the most. In one study, just 30 minutes of hard bike riding made a big difference, while easy riding didn’t. In another study, older adults who walked regularly for a year grew the part of their brain that supports memory, while those who only stretched saw it shrink a little. The more of this brain-boosting protein people had, the bigger the benefits.

This is good news for people recovering from a stroke, too. Studies show that more intense exercise, like brisk walking or cycling can boost this protein and may help the brain heal and adapt, which is a key part of recovery.

The bottom line: regular, heart-pumping exercise is not just good for your body, it’s great for your brain, too!

Good for your brain, and for everything else

Scientists are still working out exactly how much of the BDNF boost turns into better memory or recovery, and it varies from person to person. But you don’t have to wait for the final answer. Exercise already comes with a long list of proven benefits, for your heart, your mood, your energy and your risk of stroke and dementia, and the evidence suggests your brain is part of that same package.

Practical takeaways

• Start with a conversation. Talk to your doctor or physiotherapist before you begin, especially if you’ve had a stroke or heart condition, or haven’t exercised in a while. Ask questions until you feel comfortable and confident about what’s safe and right for you.
• Aim for 150 minutes a week. The World Health Organization recommends at least 150 minutes of moderate activity like brisk walking [about 30 minutes, five days a week], or 75 minutes of vigorous activity. Some exercise is always better than none.
• Turn up the effort gradually. The research favours getting your heart rate up. Build toward a pace where chatting gets difficult.
• Be consistent. Do something every day, and make it something you enjoy. You’re far more likely to keep doing it.
• Mix it up. Aerobic exercise has the strongest BDNF evidence, and the WHO also recommends regular muscle-strengthening activity for all ages.

The bottom line

Exercise does far more than build a stronger body. It supports the organ that makes you who you are: your memory, your mood, your ability to learn, adapt and recover. BDNF is one exciting piece of that story, and scientists are still uncovering more. But the message is already clear: what’s good for your body is good for your brain. Better still, there’s no wrong time to start.

So how do you keep moving as life changes, from childhood through to your later years? Join us next time for Move More at Every Age, where we’ll share simple ways to stay active at every stage of life, with tips to improve your health along the way.

- Dr Kimberley Watkins

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