10 tips to keep your brain young— Physically and mentally

Slow cognitive decline
Consistent physical activity slows decline in memory, reasoning, and processing, delaying possible dementia onset and degeneration(Image: Canva)

Boost brain volume
High cardiorespiratory fitness preserves superior parietal brain region volume and supports inductive reasoning and verbal memory maintenance(Image: Canva)

Preserve cognitive reserve
Regular movement improves brain resilience, enabling people to tolerate neuro‑pathology without showing early signs of cognitive impairment(Image: Canva)

Improve mental speed
Even light daily activity like walking or domestic chores improves cognitive processing speed equivalent to reversing four years’ ageing(Image: Canva)

Reduce mortality risk
Being consistently active in adulthood lowers all‑cause death risk by around 30–40 per cent compared to inactivity(Image: Canva)

Improve memory
Staying active improves verbal fluency, memory retention, and processing speed even in sixties(Image: Canva)

Minimise insulin resistance
Just ten days of inactivity increases hippocampal insulin resistance and reactive oxygen species, endangering memory and learning clarity(Image: Canva)

Support neuroplasticity
Aerobic exercise boosts BDNF (Brain-Derived Neurotrophic Factor) and exerkines release, improving neuron growth, synaptic plasticity, memory and stress resilience(Image: Canva)

Delay Alzheimer’s progression
Physical activity restores hippocampal gene expression responsible for neuron survival, delaying Alzheimer’s pathology in model organisms(Image: Canva)

Maintain long-term health habits
Starting or sustaining physical activity at any adult age contributes to cognitive and longevity benefits over decades(Image: Canva)