Move your body, grow your brain
How exercise fuels neuroplasticity
I’ve always been fascinated by the connection between movement and the mind. We often think of exercise as something we do to strengthen our muscles, improve cardiovascular health, or maintain a healthy weight—but what if I told you that movement is just as important for your brain as it is for your body?
Science is finally catching up to what many of us have experienced firsthand: physical activity doesn’t just make us feel good—it literally reshapes our brains. Whether you’re an athlete, a casual gym-goer, or someone just starting their movement journey, what you do with your body directly impacts your brain’s structure and function.
Let’s dive into the research that shows how exercise can boost neuroplasticity, strengthen cognitive function, and even slow down age-related decline.
What is Neuroplasticity, and Why Should You Care?
Neuroplasticity is the brain’s ability to adapt, change, and rewire itself in response to experiences, learning, and even physical movement. This ability allows us to recover from injury, sharpen our cognitive skills, and maintain mental agility as we age.
But here’s the catch: neuroplasticity isn’t just a passive process—it thrives on active engagement, and one of the most powerful triggers for it? Exercise.
Research has shown that movement stimulates neural growth, increases brain volume, and enhances connectivity between brain regions—all of which contribute to better cognition, memory, and mental resilience [1][2][3].
How Exercise Reshapes the Brain
Recent studies have provided compelling evidence that different forms of movement trigger measurable changes in brain structure and function:
🧠 Exercise-Induced Neuroplasticity in Neurological Conditions
A systematic review found that physical activity promotes neuroplasticity in adults with neurological conditions (e.g., stroke, Parkinson’s, multiple sclerosis), improving mobility, cognitive function, and recovery outcomes [1].
Exercise stimulates the production of brain-derived neurotrophic factor (BDNF)—a protein that supports neuron survival and growth.
⚖️ Balance Training and Cortical Growth
A fascinating study found that balance training increases cortical thickness in brain regions responsible for spatial awareness, coordination, and motor control [3].
This means that activities like yoga, slacklining, or single-leg exercises may do more than just improve stability—they might literally make your brain bigger in key areas.
How to Use This Research to Strengthen Your Brain
So what can you do to take advantage of this science? The good news is, you don’t have to be a neuroscientist—or have a neurological condition—to benefit. Neuroplasticity is available to everyone, can be totally free, and movement is one of the best ways to tap into it.
✅ 1. Move Every Day—It Doesn't Have to Be Intense
Even light exercise (walking, stretching) triggers neural activity.
For bigger cognitive benefits, aim for 30-60 minutes of moderate exercise 3–5 times a week.
✅ 2. Engage in Cognitively Enriched Physical Activities
Choose activities that require both movement and thinking:
Tai chi, or learning new sports.
Walking while listening to a podcast.
Playing games that require quick decision-making (e.g., tennis, basketball).
✅ 3. Train Your Balance
Balance exercises enhance spatial awareness and motor function:
Stand on one leg while brushing your teeth.
Try yoga or Pilates.
Use balance boards or slacklines.
✅ 4. Challenge Yourself with Novel Movements
Avoid repetitive exercise routines—mix things up:
Switch from running to hiking or swimming.
Try obstacle courses.
Take a new movement class (acrobatics, boxing, or dance).
✅ 5. Prioritize Recovery & Sleep
Neuroplasticity happens not just during exercise but during recovery.
Get high-quality sleep (7–9 hours), as deep sleep strengthens new neural connections.
Final Thoughts: Move with Purpose, Grow Your Brain
Your brain thrives on movement. Whether it’s balance drills, a morning jog, or a dance class, every step, jump, and stretch builds new neural pathways and keeps your mind sharp. The best part? These benefits aren’t just for older adults or those recovering from neurological conditions—everyone can benefit from exercise-induced neuroplasticity.
If you’re ready to unlock more important benefits for your brain and body, I invite you to check out my courses on holistic health and nutrition.
👉 Learn how to create a routine that fuels your brain—visit nammu.academy/courses to start your journey!
Let’s move smarter, not just harder. Your brain will thank you. 🧠✨
References
[1] Cardoso, S. V., Fernandes, S. R., & Tomás, M. T. (2024). Therapeutic importance of exercise in neuroplasticity in adults with neurological pathology: systematic review. International Journal Of Exercise Science, 17(1). https://doi.org/10.70252/vzwf7949
[2] Gheysen, F., Poppe, L., DeSmet, A., Swinnen, S., Cardon, G., De Bourdeaudhuij, I., Chastin, S., & Fias, W. (2018). Physical activity to improve cognition in older adults: can physical activity programs enriched with cognitive challenges enhance the effects? A systematic review and meta-analysis. International Journal Of Behavioral Nutrition And Physical Activity, 15(1). https://doi.org/10.1186/s12966-018-0697-x
[3] Rogge, A., Röder, B., Zech, A., & Hötting, K. (2018). Exercise-induced neuroplasticity: Balance training increases cortical thickness in visual and vestibular cortical regions. NeuroImage, 179, 471–479. https://doi.org/10.1016/j.neuroimage.2018.06.065