Physical activity for a healthy brain

Keeping active is one of the most beneficial ways to support both your body and brain health. Studies have shown that regular physical activity is associated with a lower risk of dementia, supporting memory and mental clarity, while reducing risk factors such as high blood pressure and diabetes. 

Why physical activity matters for brain health: 

Engaging in physical activity positively impacts brain health by: 

• Increasing blood flow: Cardiovascular activities like walking, cycling, or swimming pump oxygen-rich blood to the brain, supporting brain function. 

• Improving cognitive health: Regular exercise helps reduce risk factors associated with dementia, including high blood pressure and cholesterol, by over 50%. 

• Reducing stress: Physical activity boosts mood, lowers stress, and can help prevent symptoms of depression and anxiety, which, over time, can negatively affect brain health. 

Tips for staying active: 

Here are a few ways to make physical activity part of your daily life while keeping it enjoyable and accessible: 

• Start where you can: Small changes add up! Start by adding short walks, gentle stretching, or light gardening to your routine. Every step counts toward supporting your brain health. 

• Make it social: Combine physical activity with social interaction to gain extra benefits for your brain. Join a group class, take a walk with a friend, or try an activity that’s fun and engaging, like dance or yoga. 

• Challenge yourself with new activities: Trying something new not only benefits your body but also challenges your brain. Consider activities like tai chi for balance, hiking for aerobic benefits, or swimming for low-impact exercise that is kind to your joints. 

Recommended activities to improve brain health: 

• Aerobic exercises: Activities like walking, cycling, and dancing help increase heart rate, supporting circulation and cognitive function. 

• Balance and strength exercises: Yoga, tai chi, and light weightlifting support balance, reduce fall risk, and maintain coordination. 

• Mind-engaging physical activities: Group sports, dance, and other mentally stimulating physical activities promote brain health by involving both body and mind. 

Resources to get you moving: 

Get started with resources and tools to support your physical activity journey: 

• Being active - Public Health Agency of Canada: A guide for Canadians to stay active, healthy, and prevent disease. 

• Dementia-inclusive physical activity – DICE project: Resources designed for people living with dementia and their families, offering support and confidence-building tools for exercise. 

• SAFE: Senior Adult Fitness Exercises: Free exercise videos from McGill University Health Centre that are safe and accessible for older adults. 

• Minds in Motion®: A community program that includes physical and mental stimulation for people with early to mid-stage Alzheimer’s disease or other forms of dementia and their care partners.  

• Community programs: Check local programs, such as walking groups or fitness classes, to find activities that fit your needs and interests.