Picture your brain making new connections as you meet the challenge and learn. Keep on going.” — Carol S. Dweck
“I’m set in my ways.” “You can’t teach an old dog new tricks.”
But is it true that after a certain age we lose the ability to grow mentally and physically? Absolutely not. In fact, physical activity doesn’t just build muscles—it builds brain power too. Exercise can stimulate the formation of new neural pathways, proving that you’re never too old to become mentally fit.
For many of us, the fear of losing mental capacity exceeds the fear of physical decline. We accept that exercise benefits the body, but we often overlook its profound impact on the brain.
How Exercise Boosts Brain Health
Aerobic exercise, such as brisk walking, increases blood flow to the brain, stimulates the production of nerve-protecting compounds, and may slow the development of Alzheimer’s disease. Researchers are also studying the effects of weight lifting on brain health—and the results are impressive.
Here’s what they’ve found:
- Weight lifting builds the brain. In a study of older adults, participants who lifted weights twice per week showed significantly less shrinkage and degradation of white matter than those who didn’t.
- A Georgia Tech study revealed that just 20 minutes of weightlifting twice a week can improve memory by up to 10%.
- Another year-long study found that older adults who exercised increased the size of their brain’s memory center by 1–2% per year—an area that typically shrinks with age.
The combination of aerobic exercise and strength training is even more powerful. This duo can slow or even reverse brain shrinkage and reduce cognitive decline by as much as 50%. The good news? You don’t need to become a gym rat. As little as 20 minutes of targeted exercise, twice a week, can make a remarkable difference.
Use It or Lose It
Just as muscles weaken without use, so does the brain. If we don’t challenge our minds and bodies, we risk losing what we take for granted. Comfort zones feel, well, comfortable—but they can quietly erode our growth. The old adage is true: Use it or lose it. If you’re not moving forward, you’re sliding backward.
How to Reignite Your Mental & Physical Fitness
1. Decide to Improve.
Change begins with a decision. You won’t do what you’re not compelled to do. Start by reading about the benefits of physical and mental exercise. Talk to people who are active and engaged—learn what they do and how it has enhanced their lives.
2. Step Out of Your Comfort Zone.
What’s one activity you’ve always wanted to try but never did? Now is the perfect time to explore. You might discover a passion you never knew existed. (I recently discovered a love for boxing, and a friend of mine took up the flying trapeze in her sixties!)
3. Be Consistent.
New activities can be challenging at first. Don’t give up. Think of a baby learning to walk—it takes effort, persistence, and countless falls before they master it. The same applies to learning new skills as an adult.
4. Make It Fun.
Comfort zones are confining. Doing the same things, with the same people, talking about the same topics can narrow your world. Try driving a different route to the store. Pick up a book, write a journal entry, sketch, or learn to play an instrument. The key is to continuously stretch yourself and embrace new forms of creativity.
5. Never Lose the Wonder.
Stay curious. Appreciate the beauty of the world, the love of family and friends, and the endless opportunities to explore. Whether it’s learning Italian, taking a dance class, picking up a paintbrush, or hiking the Appalachian Trail, the possibilities for growth are limitless.