Lack of exercise is strongly tied to memory decline through multiple biological and cognitive pathways, and extensive research supports the role of physical activity in preserving and improving memory function. Exercise influences brain health by enhancing molecular signaling, reducing inflammation, promoting neuroplasticity, and improving blood flow, all of which contribute to better memory and cognitive performance.
One of the key mechanisms by which exercise benefits memory involves the hippocampus, a brain region critical for learning and memory. Research using mouse models of Alzheimer’s disease (AD) has shown that regular physical activity, such as wheel-running, improves learning and memory by activating cellular pathways involving Epidermal Growth Factor Receptor (EGFR) and insulin signaling in the hippocampus. These pathways are less active in AD models, but exercise counteracts this decline. Blocking these pathways pharmacologically prevents the memory benefits of exercise, indicating their essential role. Additionally, exercise increases blood levels of heparin-binding EGF (HB-EGF), a growth factor that, when administered intranasally, improves memory and reduces amyloid plaques in AD mice, further linking exercise to molecular changes that protect memory[1].
In humans, aerobic and resistance exercise have been shown to reduce systemic inflammation, which is closely linked to cognitive decline and memory impairment. Studies in older adults with mild cognitive impairment (MCI) demonstrate that moderate aerobic training lowers pro-inflammatory cytokines such as IL-6 and TNF-α, while increasing brain-derived neurotrophic factor (BDNF), a protein that supports neuron survival and synaptic plasticity. These immune and neurotrophic changes correlate with improvements in attention, executive function, and memory. Resistance training also elevates anti-inflammatory cytokines like IL-10 and stabilizes inflammatory markers, contributing to cognitive benefits in elderly populations[2].
Exercise also promotes neuroplasticity—the brain’s ability to form new neural connections—which is essential for memory formation and cognitive resilience. Physical activity increases the thickness of the cerebral cortex, the brain area responsible for higher cognitive functions including memory and reasoning. Improved blood flow from exercise delivers more oxygen and nutrients to the brain, supporting neuronal health and function. Moreover, exercise reduces brain inflammation, which otherwise impairs memory by activating microglia, the brain’s immune cells, in a harmful way[4].
Innovative interventions combining physical and cognitive training, such as game-based exergames, have shown promising results in slowing cognitive decline in older adults with early dementia. These programs require participants to perform physical movements while engaging in memory tasks, effectively training both body and brain simultaneously. Studies report significant improvements in memory, attention, and everyday cognitive function, suggesting that physical activity integrated with cognitive challenges can enhance memory preservation[3].
Resistance exercise, in particular, may influence memory through the modulation of insulin-like growth factor 1 (IGF-1), a hormone involved in brain plasticity and cognitive function. Animal studies suggest that acute resistance exercise boosts spatial memory via IGF-1, although human studies show mixed results regarding the direct link between IGF-1 increases and cognitive improvements. Nonetheless, resistance training elevates circulating IGF-1 levels in both young and older adults, including those with MCI, indicating a potential neuroprotective role[5].
In summary, the absence of regular physical exercise contributes to memory decline by allowing detrimental processes such as reduced growth factor signaling, increased inflammation, and impaired neuroplasticity to progress unchecked. Conversely, engaging in consistent aerobic, resistance, or combined physical activities supports brain health through multiple biological pathways, thereby preserving and enhancing memory function.
—
[1] Baylor College of Medicine research on exercise and memory in Alzheimer’s disease models
[2] Neuroprotective synergy of vitamin D and exercise, PubMed Central
[3] ETH Zurich study on game-based training and cognitive decline
[4] Endeavor Health article on exercises for brain health
[5] Frontiers in Physiology article on resistance exercise and neuroprotection
