Looking for a simple, science-backed way to keep your mind sharp as you age?
Good news: the answer might be as easy as lacing up your walking shoes or dusting off your gardening gloves.
A major new study from Monash University has found that staying physically active is one of the best things you can do for your brain—no matter your body shape or size.
The big study: What did researchers find?
The research, led by Associate Professor Chris Moran from Monash University’s School of Public Health and Preventive Medicine, involved more than 16,700 people with an average age of 65.
Using detailed magnetic resonance imaging (MRI) scans from the UK Biobank, the team looked at how physical activity, body mass index (BMI), and other health factors related to brain volume—a key marker of brain health.
The results? People who were more physically active had healthier brains, regardless of whether they were slim, overweight, or somewhere in between.
In other words, the benefits of exercise for your brain don’t depend on your waistline or your heart health.
Even if you carry a few extra kilos, getting moving still gives your brain a boost!
Why does brain volume matter?
As we age, our brains naturally shrink a little, and this loss of brain volume is linked to memory problems and a higher risk of dementia.
Keeping your brain ‘fuller’ for longer is a great way to help ward off cognitive decline and keep your mind sharp for years to come.
Physical activity vs body weight: What’s more important?
For years, experts have recommended both regular exercise and maintaining a healthy weight to protect your brain, especially in midlife.
That’s because being overweight or obese in your 40s, 50s, and 60s is linked to a higher risk of dementia later on.
But this new research shows that even if you haven’t hit your ‘goal weight’, staying active still pays off for your brain.
Associate Professor Moran explains: ‘Greater physical activity remained independently associated with healthier brains.’
In plain English: moving your body is good for your brain, no matter what the scales say.
What counts as physical activity?
You don’t have to run marathons or join a gym to see the benefits. Physical activity can be as simple as:
- Taking a brisk walk around the block
- Dancing in your living room
- Playing with the grandkids
- Gardening or mowing the lawn
- Swimming or water aerobics
- Joining a local bowls or walking group
The key is to find something you enjoy and make it a regular part of your routine.
How much exercise do you need?
Australian guidelines recommend at least 30 minutes of moderate physical activity most days of the week for older adults.
But remember, every little bit counts—so if you’re just starting out, even 10-minute bursts can add up.
Other ways to support brain health
While exercise is a powerful tool, it’s not the only way to keep your mind in top shape. Here are a few more tips:
- Eat a balanced diet rich in fruits, veggies, and healthy fats
- Stay socially connected—catch up with friends, join a club, or volunteer
- Challenge your brain with puzzles, reading, or learning something new
- Get enough sleep and manage stress
The bottom line
This new research is a fantastic reminder that it’s never too late to start moving.
Whether you’re a lifelong fitness fan or just getting started, every step you take is a step towards a healthier, sharper brain.
So, members—what’s your favourite way to stay active? Have you noticed a difference in your memory or mood when you exercise? Share your stories or tips in the comments below! Let’s inspire each other to keep our bodies—and our brains—moving.
Also read: Study: Dementia risk drops when you start the MIND diet—here’s how
