The mental and cognitive benefits of physical activity

KUTV — Regular physical activity isn’t just good for the body—it’s a powerful tool for enhancing brain health and mental wellbeing.

Dr. Jazmin Mogavero, a cognitive neuroscientist with University of Utah Health, spoke to Kari Hawker-Diaz about how exercise can sharpen the mind and lift the mood at any age.

How Exercise Impacts Cognitive Function

From increasing memory to sharpening focus, physical activity supports brain function in several meaningful ways. Cardiovascular exercise in particular boosts blood flow and oxygen to the brain, stimulates the release of neurotransmitters, and promotes the growth of new neurons. It also acts as a protective factor against neurodegenerative diseases like Alzheimer’s and Parkinson’s, helping to preserve cognitive ability as we age.

Mood-Enhancing and Mental Health Benefits

Exercise is also a powerful mood booster. By releasing endorphins and regulating the stress response system (specifically the HPA axis), physical activity helps reduce symptoms of anxiety, depression, and chronic stress. These neurochemical changes contribute to an overall improvement in psychological wellbeing and quality of life.

The Best Types of Exercise for Brain Health

While aerobic activities like walking, running, or cycling are the most studied and consistently linked to cognitive benefits, emerging research shows promise in resistance training, yoga, and tai chi. These forms of movement may also positively influence brain health, though more studies are still needed.

How Much Exercise Is Needed?

The CDC recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. But even small amounts of activity can have an impact. Dr. Mogavero suggests that people just starting out begin with a brisk 10-minute walk and build from there. The key is consistency—not perfection.

When to Start? Any Time.

Although starting physical activity earlier in life leads to stronger cognitive outcomes in older age, Dr. Mogavero emphasizes that it’s never too late to benefit from being active. Everyone—regardless of age—can improve their brain health through regular movement.

Practical Tips for Fitting in More Physical Activity

• Schedule it: Make exercise a priority by adding it to your calendar.
• Find a buddy: Partnering with someone adds accountability and social support.
• Designate a space: Whether at home or the gym, having a consistent workout spot makes it easier to follow through.
• Track progress: Use a fitness log to monitor your activity and stay motivated.

Anyone with a chronic health issue should consult with a healthcare provider before beginning a new fitness routine. However, most people don’t need medical clearance, and many can benefit from a personalized approach that matches their abilities.

For guidelines and resources on how physical activity supports brain health, visit the CDC’s website. You can also visit healthcare.utah.edu.

Follow Fresh Living on social media, subscribe to our newsletter, and check out our podcast for more

Watch Fresh Living every weekday at 1 pm MST on CBS Channel 2 or on YouTube.