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As a speech-language pathologist, I specialize in communication, cognition, and swallowing. Exercise? That’s usually left to physical therapists. But here’s the thing—exercise isn’t just about physical health. It’s also a powerful tool for brain health, and recent research shows just how significant it can be.
The Lancet Commission’s 2024 Report on Dementia Prevention, Intervention, and Care highlights actionable steps to reduce dementia risk. It emphasizes the importance of modifying risk factors across early, mid, and late life. One major takeaway? Physical inactivity is a modifiable risk factor—meaning we can take steps to reduce our dementia risk by moving more.
But how exactly does exercise benefit the brain? And why should group exercise, in particular, get a special mention? Let’s break it down.
Why Exercise Is Good for the Brain
We’ve all heard that what’s good for the heart is good for the brain. Regular exercise helps manage health conditions like high blood pressure and diabetes, both of which increase the risk of stroke and vascular dementia.
Controlling high blood pressure can reduce dementia risk by 2%.
Avoiding diabetes adds another 2% reduction.
Managing weight and avoiding obesity? That’s another 2%.
That’s already a potential 6% reduction in dementia risk with physical exercise alone! But the benefits don’t stop there:
1. Oxygen = Brain Fuel
Exercise increases heart rate and boosts blood flow, delivering more oxygen to the brain. This improves communication between neurons, leading to better focus, memory, and processing speed.
2. Better Sleep
Regular exercise improves sleep quality. Good sleep is essential for clearing waste from the brain, solidifying memories, and maintaining brain health over time.
3. Stress Relief and Mood Boost
Exercise releases endorphins, which relieve stress, improve mood, and reduce anxiety. Over time, lower stress levels protect the brain from damage caused by chronic stress.
4. Boost in BDNF
Exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein crucial for neuron survival and growth. Higher BDNF levels improve learning, memory, and resilience against diseases like dementia and Parkinson’s.
Why Group Exercise Is Even Better for the Brain
Exercising alone is great—but doing it with others adds even more benefits. Group exercise fosters accountability, routine, and motivation. Plus, it’s more fun! Beyond these perks, the social aspect of group activities is uniquely valuable for brain health.
Social Connections Protect the Brain
Socializing stimulates the brain in ways that solitary activities can’t. It provides a sense of belonging, humor, and emotional validation, all of which reduce stress and improve mood. Studies show that social isolation is a late-life risk factor for dementia, increasing risk by 5%.
Conversation: The Ultimate Brain Workout
Group activities often involve conversations—an incredibly complex brain exercise. Talking engages memory, language, problem-solving, and social skills. No two conversations are alike, making this a dynamic and novel challenge for the brain.
Unlike brain-training apps, conversations also build emotional connections, which improve overall well-being. So whether it’s chatting during a yoga class or laughing with friends on a hike, your brain gets a workout it will thank you for.
The Numbers Add Up
Let’s recap how these factors reduce dementia risk:
Modifiable Risk Factor | Risk Reduction |
Physical Exercise | 2% |
Controlling Hypertension | 2% |
Managing Diabetes | 2% |
Reducing Obesity | 2% |
Combating Social Isolation | 5% |
That’s a 15% total reduction in dementia risk with regular exercise, especially in a group setting!
Easy Ways to Get Started
Experts recommend 150 minutes of moderate-intensity exercise per week (or 75 minutes of vigorous activity). That could mean three exercise classes, two classes and a brisk walk, or even a fun activity like dancing or pickleball.
The key is to find something you enjoy. Here are a few ideas for social exercise:
Pickleball
Yoga or tai chi
Boxing or balance classes
Group walks or hikes
Bowling leagues
Ping pong meetups
Salsa lessons
Brain Benefits Start Now
Remember, it’s never too late to start! While lifelong habits bring the most benefit, even starting now can make a difference. Invite a friend, join a class, and make movement part of your routine. Your aging brain will thank you.