Your Aerobic Workouts Could Be Making Your Brain Look a Year Younger

If you've been looking for one more reason to lace up your sneakers, here it is: your aerobic workouts might literally be making your brain younger. A new study published in the Journal of Sport and Health Science found that adults who committed to a moderate-to-vigorous aerobic exercise routine for a year had noticeably younger-looking brains compared to those who didn't change their fitness habits. The difference? About one year of brain aging, according to researchers.

The Study That Changed How We Think About Cardio

Researchers recruited 130 healthy adults between the ages of 26 and 58 who were doing fewer than 100 minutes per week of structured physical activity. They randomly split them into two groups: one group followed a moderate-to-vigorous aerobic exercise routine, while the other continued their usual fitness habits.

The exercise group was asked to complete two supervised one-hour workout sessions each week in a lab, plus additional workouts at home, totaling 150 minutes of aerobic activity per week. Using MRI scans, researchers measured each participant's brain structure at the beginning and end of the 12-month study to estimate their "brain age."

The results were striking: the exercise group showed a noticeable drop in brain age, while the control group actually experienced a slight increase. When researchers compared the two groups directly, people in the exercise group had brains that looked about a year younger than those in the other group.

What Does a "Younger" Brain Actually Look Like?

You might be wondering what scientists mean when they talk about a younger-looking brain. According to Kirk Erickson, PhD, the study's co-author and director of translational neuroscience at the AdventHealth Research Institute, a younger brain shows specific structural changes that reflect what brains look like in earlier adulthood. These include smaller ventricles—the fluid-filled spaces in the brain that tend to enlarge with age—clearer differentiation between gray and white matter, and minimal loss of overall brain tissue volume.

"Preserved brain volume and structural integrity are key markers associated with healthier brain aging," Erickson explains. These aren't just cosmetic changes; they're connected to better cognitive function and brain health as you age.

How Does Exercise Actually Change Your Brain?

The connection between your workout routine and your brain's appearance comes down to several biological mechanisms working together. When you exercise, you increase blood flow throughout your body—including to your brain. This boost in circulation delivers more oxygen and nutrients to brain tissue, which supports overall brain health.

But that's just the beginning. Exercise also increases the production of neurotrophic factors, which are molecules that support the connections between nerve cells, promote cell growth, and help nerve cells survive. Additionally, regular physical activity helps regulate inflammatory processes that can otherwise negatively affect brain function. Exercise also triggers metabolic changes, such as improved glucose regulation and energy efficiency, which further support brain health.

"Exercise seems to benefit the brain through a mix of vascular, molecular, metabolic, and anti-inflammatory effects," Erickson says. In other words, movement is like a multi-tool for your brain.

What's the Best Type of Exercise for Brain Health?

While this study focused specifically on aerobic exercise, experts suggest that combining different types of movement might offer the greatest benefit. "Current evidence suggests that a combination of aerobic exercise, such as walking, cycling, or swimming, and strength training may provide the greatest overall benefit for brain health," Erickson says.

Aerobic exercise is strongly linked to improvements in blood flow and cardiorespiratory fitness, while resistance training may support metabolic health and other systems that influence the brain. However, Erickson notes that more research is needed before scientists can confidently identify an optimal type, intensity, or duration of exercise specifically for brain outcomes.

The Bottom Line

The takeaway is simple but powerful: if you're looking for a reason to prioritize your fitness routine, protecting your brain is a compelling one. You don't need to become an elite athlete to see benefits—just 150 minutes per week of moderate-to-vigorous aerobic activity appears to make a measurable difference in how your brain ages. Whether you choose walking, cycling, swimming, or rowing, the key is consistency. Your future self—and your brain—will thank you.