Your Brain Wants You to Move: How Movement May Help Protect Your Brain as You Age

What if one of the things you can do for your brain doesn't require a puzzle, a supplement, or an expensive gadget?

What if it simply requires you to move your body?

We spend a lot of time talking about keeping our brains sharp as we get older. We hear about brain games, learning new things, getting enough sleep, managing stress and eating well.

All important.

But there is another piece of the brain-health puzzle that we sometimes overlook:

Movement.

And I'm not talking about becoming a marathon runner or spending two hours in the gym.

I'm talking about getting your body moving—walking, strength training, dancing, gardening, taking the stairs, stretching, balancing, playing with your grandchildren, or simply getting out of your chair more often.

Because your brain and your body are not separate systems.

They work together.

Your brain needs your body to move

Physical activity is associated with better cognitive outcomes as we age. Research has found associations between physical activity and areas of cognition including memory and verbal fluency, although the overall effects can be modest and the research does not prove that exercise alone prevents dementia. (PubMed Central (PMC))

That's an important distinction.

Movement isn't a magic bullet.

But it is one piece of a bigger picture of brain health.

And here's where I want you to change the way you think about exercise.

Don't think:

"I need to work out."

Think:

"I need to move my brain by moving my body."

That's a very different mindset.

Movement gets more than your muscles involved

When you walk, your brain is working.

When you balance, your brain is working.

When you dance and have to remember the steps, your brain is working.

When you play pickleball and have to react to where the ball is going, your brain is working.

When you strength train and have to coordinate your movements, your brain is working.

Movement requires your brain to communicate with your muscles, process information, coordinate your body and respond to what is happening around you.

In other words:

Exercise isn't just a body workout. It's communication practice between your brain and your body.

And let's talk about blood flow

Your brain is an energy-hungry organ. It needs a steady supply of oxygen and nutrients.

Physical activity increases cardiovascular demand and can support healthy circulation.

That is one reason researchers have been interested in the relationship between movement, cardiovascular health and cognitive aging.

And it makes sense when you think about it.

What's good for your heart often matters to your brain, too.

That's why brain health isn't just about your brain.

It's about your whole body.

Strength matters for your brain, too

When people think about exercise and aging, they often think about cardio.

Walking.

Cycling.

Swimming.

Those are great.

But don't forget strength training.

Maintaining muscle strength helps support mobility, balance and independence as we age.

And strength exercises also require your brain to coordinate movement, posture, balance and control.

You don't have to lift enormous weights.

You have to give your body—and your brain—a reason to keep adapting.

What about walking?

Let's keep this really simple.

Walk.

You don't need fancy equipment.

You don't need a perfect workout outfit.

You don't need to drive somewhere.

And you don't have to walk for an hour to make it "count."

Start with what you can do.

Take a 10-minute walk.

Walk while you're talking on the phone.

Park farther away.

Take the stairs when appropriate.

Walk around the house during television commercials.

Get up from your desk throughout the day.

The goal isn't perfection.

The goal is less sitting and more moving.

Emerging evidence also suggests that prolonged sedentary behavior is associated with higher dementia risk, although observational research cannot establish that sitting itself causes dementia. (PubMed Central (PMC))

So here's some Cattitude for you:

Your chair doesn't need you as much as your brain does.

Get up!

You don't have to exercise perfectly

This is where I really want to push back on something.

Too many people think exercise has to be hard to be valuable.

It doesn't.

And too many people think:

"If I can't do a full workout, why bother?"

NOPE.

That's the all-or-nothing thinking I want you to ditch.

Five minutes of movement is not the same as doing nothing.

Ten minutes is not the same as doing nothing.

A walk around the block is not the same as sitting on the couch all afternoon.

And if you're starting from very little activity, you don't need to suddenly become a fitness fanatic.

You need to start moving.

Then build from there.

What kind of movement should you do?

Here's my answer:

The kind you will actually do.

Walking.

Strength training.

Dancing.

Swimming.

Cycling.

Yoga.

Tai chi.

Gardening.

Playing with the kids.

Hiking.

Group fitness.

Whatever gets you moving safely and consistently.

Research looking specifically at people with subjective cognitive decline has found potential benefits from several forms of exercise, including mind-body exercise and moderate-intensity aerobic exercise, although researchers emphasize that more evidence is needed. (PubMed Central (PMC))

So don't get caught up in finding the "perfect" exercise.

Find your movement.

And here's the bigger brain-health picture

Movement is important.

But your brain doesn't live in isolation.

Brain health is influenced by multiple factors—including physical activity, sleep, cardiovascular health, nutrition, social connection and mental stimulation.

In fact, a 2024 systematic review found that multidomain interventions that combine physical exercise with other lifestyle strategies showed benefits for global cognitive function, while the effects of long-term exercise alone were less clear. (PubMed)

That's why I don't want you walking away from this blog thinking:

"If I exercise, I don't have to worry about anything else."

Nope.

Instead, think:

"Movement is one thing I can do today to support my overall brain health."

That's empowering.

Your brain doesn't care if you're 35, 45, 55, 65 or 75

It's never too early—or too late—to start thinking about how the choices you're making today may affect the person you're becoming tomorrow.

And you don't have to completely overhaul your life.

Start small.

Move a little more.

Sit a little less.

Challenge your balance.

Build your strength.

Take a walk.

Dance in your kitchen.

Try something new.

And most importantly, don't wait for January.

Your brain doesn't know it's supposed to wait for a New Year's resolution.

Here's your challenge:

Today, give your brain 11 minutes of movement.

Walk.

Stretch.

Strength train.

Dance.

Do whatever feels appropriate for your body.

Just move.

Because those 11 minutes aren't just about your waistline, your muscles or your fitness.

They're about reminding yourself that you have some influence over the way you care for your body—and your brain—as you age.

And that, my friends, is something worth moving for.

Your brain is coming with you for the rest of your life.

Let's give it a body that's ready to go along for the ride.

I want to invite you to something I’m really excited about—the 2026 Revitalize Your Midlife Symposium! I created this because I think we need to talk more about what’s happening to our brains in midlife and, more importantly, what we can do to support them. And one of the simplest places to start is with movement. Getting our bodies moving isn’t just good for our muscles and our heart—it’s good for our brains, too. From October 12–16, we’ll be coming together live online to talk about brain health, everyday choices, and practical ways to support your brain as you age. And you can follow along, join the conversation, and get updates across Facebook, Instagram, LinkedIn, YouTube, and TikTok. No travel, no fuss—just five days of great conversations, information, and a whole lot of Cattitude! I’d love for you to be there!