Exercise Your Body, Sharpen Your Mind

This post was inspired by research summarized in The Independent by Ashleigh E. Smith and Ben Singh of the University of South Australia. I encourage you to read their full article for more detail.

I recently came across research that I think every one of my readers needs to hear about — especially those of us who are getting older and want to protect our mental sharpness.

Researchers at the University of South Australia reviewed data from more than 250,000 participants across thousands of studies. Their conclusion? Regular physical activity meaningfully improves how we think, remember, and focus — at every age. A few findings genuinely stopped me in my tracks.

The Hippocampus: Your Memory’s Best Friend

Here is the part that amazed me most. Activities like walking and cycling can actually increase the size of the hippocampus — the brain region responsible for memory and learning. In one study, older adults who did aerobic exercise consistently for a year grew their hippocampus by about two percent, reversing roughly one to two years of age-related brain shrinkage. We are not just slowing decline — we may actually be turning back the clock.

You Don’t Have to Run a Marathon

This is where I want to push back on all-or-nothing thinking. You do not need intense workouts to see real benefits. The research showed that yoga, tai chi, and even active video games produced meaningful improvements in brain function — sometimes matching or exceeding more vigorous exercise. These options matter because they are accessible to people of all fitness levels, including those with mobility limitations.

The target the researchers identified is modest: around 150 minutes of moderate activity per week. That is about 30 minutes on most days. Brisk walking counts. Dancing counts. A yoga video between meetings counts.

Pay Attention If You Have ADHD

One finding stood out as particularly important. People with ADHD showed greater improvements in executive function — focus, planning, emotional regulation — from physical activity than other groups studied. If you or someone you love struggles with attention, this is worth taking seriously.

Children, Teenagers, and the Rest of Us

The benefits showed up across all age groups, but children and teenagers saw especially strong gains in memory. Schools and workplaces are beginning to catch on, introducing movement breaks that improve attention and performance. The brain responds fairly quickly too — many people in these studies saw improvements within just 12 weeks of starting regular exercise.

My Takeaway

Exercise is one of the most powerful, accessible, and free tools we have for brain health. It also improves sleep and mental health alongside the cognitive benefits. It is never too late to start, and the bar to entry is lower than most people think.

I encourage you to take one small step this week — literally!