Why Neurogenesis Matters
As we age, the brain naturally undergoes neuronal loss and reduced plasticity. These changes contribute to cognitive decline and increase the risk of conditions like Alzheimer’s disease. However, stimulating the growth of new neurons through lifestyle interventions offers hope for maintaining sharper memory and stronger brain health well into old age.
BDNF: The Brain’s Fertilizer
One of the key players in this process is a protein called Brain-Derived Neurotrophic Factor (BDNF). Often described as “fertilizer for the brain,” BDNF supports the survival of existing neurons, encourages the growth of new ones, and strengthens synaptic connections. Higher BDNF levels are strongly linked with better memory and reduced risk of neurodegenerative diseases.
Which Exercise Works Best?
While all forms of physical activity are beneficial, neuroscientists are now highlighting the special role of resistance training. Exercises such as weightlifting, push-ups, and squats may outperform traditional aerobic workouts when it comes to boosting BDNF levels and supporting neurogenesis, especially in older adults.
Dr. Austin Perlmutter and Dr. Robert W. B. Love, both experts in neurology, recently discussed how resistance training helps preserve hippocampal volume, reduce inflammation, and improve overall brain resilience. A 2023 review also confirmed that resistance workouts significantly elevate BDNF, although results can vary depending on intensity and duration.
Alzheimer’s Prevention and Brain Health
Although exercise is not a cure for Alzheimer’s, it is one of the most effective non-drug approaches for reducing risk. By raising BDNF levels, resistance training can slow cognitive decline, decrease amyloid buildup, and improve neural survival. Experts suggest incorporating strength-based exercises at least two to three times a week to maximize benefits.
Takeaway
Modern neuroscience underscores that we are not stuck with the brain we were born with. With the right lifestyle choices — particularly resistance training — adults can grow new brain cells, improve memory, and protect against age-related decline. Investing time in strengthening both body and mind may be one of the best long-term strategies for overall health.
