Exercise and Stretching: One of the Best Things You Can Do for Your Brain

When most people think about exercise, they think about building bigger muscles or losing weight. I used to think that too.

Now, I exercise for my body and brain. If I happen to build muscle along the way, that’s just an added bonus.

Over the years, I’ve learned just how much movement can impact brain health. Regular exercise doesn’t just strengthen your body; it changes your brain. It can improve memory, sharpen focus, increase blood flow, reduce inflammation, and help protect against cognitive decline. Exercise also releases important neurotransmitters and growth factors that support brain function and recovery.

For everyone, those benefits matter.

Exercise has helped me improve my concentration, lift my mood, build resilience, and manage stress. It has also improved my sleep, and good sleep is incredibly important for brain health. I’ll be talking more about sleep in a future post because it deserves one of its own.

Movement Doesn’t Have to Be Complicated

One of the biggest misconceptions is that you need a gym membership or expensive equipment. You don’t.

If you can’t get to a gym, go for a walk outside. Bodyweight exercises at home are fantastic. If running isn’t an option, ride a bike or simply walk. The important thing is to keep moving.

Movement really is medicine.

Whenever possible, try to get your heart rate up each day. That could be through brisk walking, cycling, bodyweight exercises, or strength training.

What Kind of Exercise Is Best?

If you’re able, I highly recommend strength training three to four times per week.

Cardiovascular exercise is just as important. Aim for at least three sessions each week where you’re working hard enough that holding a conversation becomes difficult. Aerobic exercise has consistently been shown to be one of the best forms of exercise for brain health.

Mind-body activities like yoga and Tai Chi are another excellent option. They help improve balance, flexibility, focus, and body awareness while also reducing stress.

Don’t Forget to Stretch

Stretching often gets overlooked, but it’s an important part of taking care of your brain and body.

Stretching improves blood flow, helping deliver oxygen and nutrients that support focus and memory. It also helps prevent injuries, improves joint mobility, reduces stress, and keeps your body feeling younger and more mobile.

Don’t wait until you’re injured before you start stretching. Prevention is always easier than recovery.

Small Changes Add Up

Not every healthy habit needs to be a workout.

Park a little farther away when you go to the store. Take the stairs instead of the elevator when you can. Invite a friend to join you for a walk and enjoy the social connection while you’re moving.

If you’re looking for an extra challenge, try walking backwards in a safe, open space. It challenges your balance and gets your brain working in a different way.

Keep Moving

Living with a brain injury can make exercise feel intimidating, especially on difficult days. That’s okay. Start where you are, do what you can, and remember that every bit of movement counts.

It is never too late to start exercising! I have friends at my gym at 87 and 92 years young! Doing dead hangs and planks are fantastic exercises for grip strength and core. A friend I work landscaping with is 70 and his mobility is beautiful.

You don’t have to be perfect. You just have to keep moving.

Your brain will thank you for it.

Corbin Coulter
Brain Health Advocate