Move your body, boost your brain

When most people think about exercise, they picture stronger muscles, weight loss or better heart health. But one of the greatest benefits of regular physical activity happens where you can't see it, inside your brain.

Research continues to show that exercise is one of the best ways to keep your mind sharp. Whether you're walking the dog, gardening, swimming or dancing in the kitchen, moving your body helps your brain work better.

A study published in the Proceedings of the National Academy of Sciences found that older adults who walked at a moderate pace for about 40 minutes three times a week increased the size of the hippocampus, the part of the brain responsible for learning and memory. Participants also performed better on memory tests than those who remained inactive.

Exercise also increases the production of brain-derived neurotrophic factor (BDNF), a protein that supports the brain. It helps brain cells grow, repair themselves and communicate more effectively. At the same time, exercise improves blood flow to the brain, delivering oxygen and nutrients that support healthy brain function.

The mental health benefits are just as impressive. According to the World Health Organization, regular physical activity can reduce stress, anxiety and symptoms of depression while improving sleep, mood and overall quality of life. Many people notice they think more clearly and have more energy after making exercise a regular habit.

Although no single activity can prevent dementia or Alzheimer's disease, researchers think that staying physically active is one of the most effective lifestyle choices for supporting brain health throughout life. Here are a few ways to put brain health into action:

- Walk every day. Aim for a 30-minute walk at least five days each week. If needed, break it into three 10-minute walks throughout the day.

- Choose activities you enjoy. Dancing, gardening, biking, swimming or playing with kids or grandchildren all count as exercise.

- Add strength training. Light weights or resistance bands two days a week help both your muscles and your brain.

- Exercise with others. Walking with a friend or joining a community fitness class keeps you motivated while providing valuable social interaction, another boost for brain health.

- Start small and stay consistent. Even 10 to 15 minutes of movement each day is better than doing nothing. Build gradually and celebrate your progress.

Before beginning a new exercise program, talk with your health care provider if you have heart disease, diabetes, lung disease, uncontrolled high blood pressure or other chronic medical conditions. You should also seek medical advice if you experience chest pain, dizziness, severe shortness of breath, fainting or irregular heartbeats during physical activity.

If you or a loved one notices ongoing memory loss, confusion, difficulty completing familiar tasks or changes in thinking that interfere with daily life, don't assume it is simply part of aging. Schedule an appointment with your physician for a thorough evaluation.

Your brain is your body's command center. Every walk, bike ride, stretch or dance step is an investment in keeping it healthy. It's never too early, or too late, to start moving toward a healthier mind.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.