There are many arguments in favour of regular exercise. Everyone is familiar with the most important ones – it reduces the risk of developing heart disease, stroke and diabetes. Weight loss, lowering blood pressure and preventing depression are also compelling reasons. On top of all that, there’s also the fact that we simply want to look better (though let’s not forget that beauty is relative – health and well-being are what matter most).

There is, however, one point we tend to forget (perhaps precisely because we don’t exercise regularly?). Whether we like it or not, growing old is a natural part of life. Not just the body, but the brain too. Who would have thought that by exercising we could protect not only our bodies but also our brains from the effects of ageing? A good workout has a positive effect on the brain and helps preserve our memory and cognitive abilities.

This realisation could not have come at a better time, as some studies suggest that someone is diagnosed with dementia every four seconds. Based on this, 115 million people worldwide will be living with dementia by 2050. It’s never too late to start exercising. Just think about how many memories we could preserve if we got off the sofa today and started exercising?

Exercise and the brain

Exercise helps our memory and cognitive function in both direct and indirect ways. This isn’t some abstract, psychological explanation – what actually happens is that, thanks to exercise, insulin resistance is reduced, reduces inflammation, and stimulates the release of growth factors (these factors contribute to the health of brain cells and the formation of new blood vessels). This is what we mean by ‘direct’ and ‘indirect’ effects.

Indirectly, exercise improves our mood and sleeping patterns, and reduces stress and anxiety.

Numerous studies show that the parts of the brain responsible for thinking and memory are significantly larger in people who exercise regularly. “Even more exciting is the discovery that half a year of regular, moderate-intensity exercise can increase the volume of these areas of the brain,” says Dr Scott McGinnis, a neurosurgeon. Given this information, why not give Pilates a go? At worst, we’ll stop after half a year and be able to say we’ve done something for our brain’s health. However, once we experience the other positive effects that Pilates brings, we won’t be satisfied with just half a year of training!

Let’s give it a go

Where do we start? The answer is simple.

Let's go and train!

But first, let’s look at which exercises are best for this purpose. All the research has focused on walking. “It’s likely that any exercise that gets your heart rate up will have a positive effect,” says Dr McGinnis.

How often do you need to exercise to feel the benefits? The participants in the study went for a one-hour walk twice a week. This amounts to 120 minutes of moderate-intensity exercise per week. Generally, half an hour of activity a day is recommended (with one or two rest days allowed), or 150 minutes a week. If this seems too much, you can start with a few minutes a day, then add 5–10 minutes each week until you reach your target.

Not everyone enjoys walking, but that doesn’t mean they have to miss out on a good memory. Any form of moderate-intensity exercise is an option, such as swimming, climbing stairs, dancing or Pilates. If you can’t find the time to exercise, then a vigorous session of mopping, vacuuming, raking, etc. will do just as well. The key is to feel your heart rate increasing.

Finding it hard to get started on your own? In that case, you could try the following:
• Join a group or team up with a few friends (there are some excellent Pilates groups where members motivate each other, so no one will give up halfway through).
• Let’s start tracking our progress. There are plenty of mobile apps suitable for this purpose.
• Hire a personal trainer. It’s not cheap, but perhaps that’s exactly what will keep us motivated.

Whichever form of exercise we choose, the most important thing is to make it a habit. It’s like taking a pill every day at eight o’clock in the morning. After all, many people believe that exercise is the best medicine. Whether that’s true or not, we certainly have nothing to lose by starting to exercise regularly.