Exercise helps your body and your brain. Regular movement supports brain blood flow and healthy “talk” between your muscles and brain. It’s also linked to a lower risk of memory loss, depression, and stress.
Exercise can also raise helpful brain proteins that support learning and protect brain cells. But dose matters. Studies of short-, mid-, and long-term exercise plans have found that benefits depend on how often and how hard you move. Exercising at a level that feels moderate to vigorous is ideal.
Learn the talk test
You do not need a trainer or special gear to know you’re working out in this zone. Just use the talk test. Aerobic exercise changes your breathing. How well you can talk tells you how hard you are working.
When you’re at a moderate intensity:
- You can talk with a friend without gasping.
- You can recite a short poem.
- You can talk, but you cannot sing a full song.
When you’re at a vigorous intensity:
- You can only say a few words at a time.
You can use the talk test while you walk, hike, bike, do yoga, or play tennis. It is a simple way to hit your goals each week.
References:
- Hu F, Peng J, Wang W, Shen L, Jia M. Comparing the impact of various exercise modalities on old adults with Alzheimer’s disease: A Bayesian network meta-analysis. Complementary Therapies in Clinical Practice. 2025;59:101968. https://doi.org/10.1016/j.ctcp.2025.101968
- Zhao R. Exercise mimetics: a novel strategy to combat neuroinflammation and Alzheimer’s disease. Journal of Neuroinflammation. 2024;21(1). https://doi.org/10.1186/s12974-024-03031-9
- Cotman CW, Engesser-Cesar C. Exercise Enhances and Protects Brain Function. Exercise and Sport Sciences Reviews. 2002;30(2):75-79. https://doi.org/10.1097/00003677-200204000-00006
- Pedersen BK. Physical activity and muscle–brain crosstalk. Nature Reviews Endocrinology. 2019;15(7):383-392. https://doi.org/10.1038/s41574-019-0174-x
- Cabral DF, Rice J, Morris TP, Rundek T, Pascual-Leone A, Gomes-Osman J. Exercise for Brain Health: An Investigation into the Underlying Mechanisms Guided by Dose. Neurotherapeutics. 2019;16(3):580-599. https://doi.org/10.1007/s13311-019-00749-w
- Lock S. Global Council on Brain Health: Advancing International Dialogue to Promote Well-Being. Innovation in Aging. 2017;1(suppl_1):40-40. https://doi.org/10.1093/geroni/igx004.158
- Centers for Disease Control. Growing Stronger: Strength Training for Older Adults. Centers for Disease Control. Accessed September 2, 2025 https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
National Council on Aging Exercise Programs that Promote Senior Fitness. The National Council on Aging. Accessed September 2, 2025. https://www.ncoa.org/article/exercise-programs-that-promote-senior-fitness
References:
- Hu F, Peng J, Wang W, Shen L, Jia M. Comparing the impact of various exercise modalities on old adults with Alzheimer’s disease: A Bayesian network meta-analysis. Complementary Therapies in Clinical Practice. 2025;59:101968. https://doi.org/10.1016/j.ctcp.2025.101968
- Zhao R. Exercise mimetics: a novel strategy to combat neuroinflammation and Alzheimer’s disease. Journal of Neuroinflammation. 2024;21(1). https://doi.org/10.1186/s12974-024-03031-9
- Cotman CW, Engesser-Cesar C. Exercise Enhances and Protects Brain Function. Exercise and Sport Sciences Reviews. 2002;30(2):75-79. https://doi.org/10.1097/00003677-200204000-00006
- Pedersen BK. Physical activity and muscle–brain crosstalk. Nature Reviews Endocrinology. 2019;15(7):383-392. https://doi.org/10.1038/s41574-019-0174-x
- Cabral DF, Rice J, Morris TP, Rundek T, Pascual-Leone A, Gomes-Osman J. Exercise for Brain Health: An Investigation into the Underlying Mechanisms Guided by Dose. Neurotherapeutics. 2019;16(3):580-599. https://doi.org/10.1007/s13311-019-00749-w
- Lock S. Global Council on Brain Health: Advancing International Dialogue to Promote Well-Being. Innovation in Aging. 2017;1(suppl_1):40-40. https://doi.org/10.1093/geroni/igx004.158