Scientists have long recommended regular exercise to protect the heart, muscles and bones. Now growing evidence suggests it may also help protect one of the body’s most important organs—the brain.
Researchers from Victoria University have reviewed existing studies and found that exercise may improve the brain’s natural cleaning system, which helps remove harmful waste while we sleep. Their findings were published in Trends in Neurosciences.
As people age, the risk of dementia increases. Diseases such as Alzheimer’s slowly damage memory, thinking and independence.
One reason researchers believe this happens is that waste proteins gradually accumulate inside the brain, interfering with the normal function of nerve cells. Finding ways to improve the brain’s ability to remove these waste products has become a major goal of modern medical research.
The review centred on the glymphatic system, a network that carries fluid through the brain to remove unwanted substances. This system works hardest during deep sleep, when the brain is able to clear away much of the waste produced during the day. Poor sleep may reduce this cleaning process, allowing harmful materials to remain in brain tissue.
Dr. James Broatch analysed findings from animal and human research to see whether exercise influences this system. Although scientists are still learning exactly how the process works, the evidence suggests that exercise creates many conditions that allow the glymphatic system to function more effectively.
Exercise helps reduce blood pressure, keeps blood vessels healthier, lowers inflammation, improves activity in brain cells and supports better-quality sleep. It also lowers resting levels of norepinephrine, a chemical involved in the body’s stress response. Together, these changes appear to create an environment that supports more efficient waste removal during sleep.
Researchers emphasise that the study does not mean exercise is a cure for dementia. Instead, it suggests that staying physically active throughout life may reduce the risk of brain decline by helping natural protective systems work more efficiently. Starting healthy habits earlier in adulthood may provide the greatest long-term benefit.
Many questions remain unanswered. Scientists still need to discover how much exercise is required, whether aerobic or strength training works best, and whether people already living with dementia receive the same benefits. Clinical studies are now underway to answer these questions.
Even so, the findings reinforce advice already supported by many health organisations. Regular movement, healthy sleep, and good nutrition remain some of the most effective lifestyle choices for supporting healthy aging.
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Source: Victoria University.
