Let’s face it—most of us already know that moving our bodies is good for us. But if you think it’s only about weight loss or heart health, think again. The truth is far more exciting. In this article, we’ll explore some of the most surprising, science-backed benefits of exercise, the ones that go beyond the gym and straight to your brain.
According to renowned psychiatrist Dr. Anders Hansen, author of The Mind Body Method, the benefits of exercise extend far beyond toned muscles and cardiovascular fitness. Regular physical activity literally rewires your brain for greater intelligence, improved mood, and long-term protection against ageing and disease.
Understanding the Full Benefits of Exercise—Beyond Weight Loss
We often hear about the benefits of exercise in broad terms—“it’s good for you,” “it keeps you fit.” But what does that really mean? Thanks to decades of research, we now know that physical activity plays a crucial role in everything from brain function and emotional balance to long-term disease prevention. Below, we break down some of the most powerful, evidence-based benefits of exercise that go far beyond the gym.
1. Exercise Can Make You Smarter
Yes, really.
While brain games like sudoku or memory apps get a lot of buzz, it turns out that one of the best things you can do to boost cognitive performance is to break a sweat.
In a fascinating study involving 1,500 identical twins, researchers found that the fitter twin consistently scored higher on IQ tests—even though they had the exact same genetic makeup. The key difference? One exercised more.
Why does this happen? Because exercise increases blood flow to the brain and stimulates the production of BDNF (Brain-Derived Neurotrophic Factor)—a protein essential for learning, memory, and overall brain function. Think of BDNF as your brain’s built-in fertilizer. And it only gets activated through physical movement.
Even simple activities like walking while learning vocabulary have been shown to significantly improve memory compared to sitting still.
2. Movement Is Medicine for Mental Health
Struggling with stress, anxiety, or mild depression? You’re not alone—and you may not need to rely solely on medication to feel better.
Dr. Hansen, drawing on both clinical experience and research, emphasizes that exercise can be as effective as antidepressants for mild to moderate depression. Patients who moved regularly recovered faster and more fully than those who remained sedentary.
This is because physical activity triggers a cascade of mood-enhancing neurochemicals, reduces inflammation, and boosts self-esteem. It’s a natural mood stabilizer—with zero side effects and long-term benefits.
Note: Always consult your healthcare provider before making changes to medication.
3. It Keeps Your Brain Young
Here's something most people don’t realize: your brain shrinks as you age—especially after the age of 25. The hippocampus, which governs memory and learning, loses about 1% of its volume each year. That’s one reason memory often fades over time.
But there’s good news.
Exercise has been shown to reverse this shrinkage. In fact, consistent aerobic activity like walking, swimming, or cycling can actually increase the size of the hippocampus, improving memory and reducing the risk of dementia by up to 40%.
Yes, you read that right. The benefits of exercise include rejuvenating your brain.
4. If You Struggle With Motivation—Blame Evolution
If you know the science and still find yourself glued to the couch, you’re not lazy—you’re human.
Our ancestors lived in a world of scarcity, where conserving energy was a matter of survival. Today, we live in abundance, but our brains haven’t caught up. They're still wired to avoid unnecessary effort, especially when calories are easy to come by.
That’s why starting can feel hard. But here’s the important part: you don’t need to train like an athlete to get results. Even a brisk 20-minute walk can boost blood flow to your brain by 20%, enhancing creativity, focus, and emotional resilience.
5. You Don’t Need a Perfect Past—You Just Need to Start
Here’s some encouraging news: the benefits of exercise start from the very first step.
You don’t need to have a gym routine, fancy gear, or years of training behind you. In fact, it doesn’t matter if you’ve never exercised before—what matters is that you begin to move more than you used to. Your personal baseline is the only one that counts.
Studies show that any increase in physical activity leads to measurable improvements in health, mood, and brain function. Whether it's taking the stairs instead of the elevator, adding a short walk to your lunch break, or dancing in your kitchen, every bit of movement counts.
Your body and brain respond immediately—with increased blood flow, improved focus, and a subtle but powerful shift in how you feel. And with consistency, those small changes can add up to life-changing results.
6. How to Maximize the Benefits of Exercise
So while any movement is better than none, and every step forward matters, you might be wondering: what’s the most effective way to move for long-term mental and physical benefits? Let’s take a look at what the research says about how to get the most out of your efforts. Dr. Hansen recommends:
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Move three times per week
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For at least 45 minutes per session
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Aim for 70% of your maximum heart rate
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Get a little out of breath
You don’t have to stick to running—cycling, swimming, dancing, martial arts—whatever gets your body moving and your heart pumping will do the trick.
Final Thoughts: Your Brain on Exercise
Whether you're a student, a busy parent, a retiree, or somewhere in between, the science is clear: the benefits of exercise touch every part of your life.
From boosting intelligence and mental clarity to lifting your mood and protecting your brain as you age, physical activity is one of the most accessible and effective tools you have for living a longer, healthier, and more vibrant life.
So the next time you think of skipping that walk, run, or workout, remember: your brain is counting on you.
Do you want to learn more?
In this large-scale study, researchers analyzed data from over 1.2 million Swedish men born between 1950 and 1976, who underwent physical and cognitive assessments at age 18 during military conscription. "Cardiovascular fitness is associated with cognition in young adulthood" by Maria Åberg and colleagues. It was published in the Proceedings of the National Academy of Sciences (PNAS) in December 2009.
The National Institutes of Health (NIH) provides a summary of the above study's findings here: "Teen Fitness Linked to Higher IQ, Achievement"
"The mind-body method" by Dr. Anders Hansen. In this widely cited book, psychiatrist Dr. Anders Hansen explores how regular physical activity can reduce stress and anxiety, improve memory and cognitive function, and support healthy aging.
Your Next Read...
Now that you know how physical activity supports your brain and body, why not take the next step and explore how your diet can do the same? In this article, we dive into how a planet-friendly way of eating can boost your health, support longevity, and reduce your environmental impact—all backed by science
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