Exercise and the brain: how physical activity supports memory

Updated November 14, 2026 Well Day Media Editorial Team

The short answerPhysical activity is good for the brain. In a randomized trial, a year of regular walking increased the volume of the hippocampus, a brain region important for memory, by about 2% in older adults, while it shrank in the control group. A meta-analysis found that aerobic and strength training improve cognitive function in people over 50.

Key points

In a trial, a year of aerobic exercise increased hippocampal volume by 2%.
That roughly offset 1 to 2 years of age-related shrinkage.
Meta-analysis: aerobic and resistance exercise improve cognition after 50.
Moderate-intensity sessions of 45 to 60 minutes were effective.

What the research shows

Hippocampus. In a randomized trial of 120 older adults, one year of moderate aerobic walking three times a week increased the volume of the hippocampus by about 2%, while it shrank by about 1.4% in a stretching control group. The change was linked to better spatial memory (Erickson et al., 2011).

Cognition after 50. A meta-analysis of 39 randomized trials found that exercise improved cognitive function in adults over 50. Aerobic, resistance and multicomponent training, as well as tai chi, all helped, and sessions of moderate to vigorous intensity lasting 45 to 60 minutes were most effective (Northey et al., 2018).

Dementia risk. The 2020 Lancet Commission estimated that about 40% of dementia cases worldwide are linked to 12 modifiable risk factors, including physical inactivity, hearing loss, high blood pressure and social isolation (Livingston et al., 2020).

In practice

Brisk walking, cycling or swimming several times a week.
Strength training twice a week.
Activities that combine movement and learning: dance, tai chi, team sports.
Look after the other risk factors too: blood pressure, hearing, social connection.

Frequently asked questions

Can exercise prevent dementia?

The Lancet Commission on dementia lists physical inactivity among modifiable risk factors. Exercise lowers risk but does not guarantee prevention.

Which exercise is best for the brain?

Both aerobic activity and resistance training help; activities that combine movement with learning, such as dance or tai chi, may add further benefit.

Sources

Erickson et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences 108(7):3017-3022. doi:10.1073/pnas.1015950108
Northey et al. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British Journal of Sports Medicine 52(3):154-160. doi:10.1136/bjsports-2016-096587
Livingston et al. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet 396(10248):413-446. doi:10.1016/S0140-6736(20)30367-6

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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Exercise and the brain: how physical activity supports memory

Key points

What the research shows

In practice

Frequently asked questions

Sources

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