Boosting Brain & Mood: Exercise for Cognitive and Mood Disorders

Depression and cognitive decline are common yet under‑recognised challenges in older adults. Maintaining mental health isn’t just about medication or therapy, physical activity plays a powerful role too. Exercise is now considered an essential component in managing mood and supporting brain health.

Evidence for Reducing Depression

A meta‑analysis of eight randomised controlled trials found that exercise produced a large and significant reduction in depressive symptoms among older adults (effect size –0.90), especially when interventions included moderate‑intensity mixed aerobic and anaerobic activities performed in a group setting¹. Participants not only felt better but also enjoyed the social connection and routine that group exercise provides.

Protecting Cognitive Function

Emerging research shows that resistance training does more than strengthen muscles, it benefits the brain. In a 24‑week study, older adults with mild cognitive impairment who engaged in resistance training improved limb strength, and demonstrated better episodic memory and verbal learning². MRI analyses revealed that resistance training preserved the hippocampus and precuneus, regions critical for memory and commonly affected by Alzheimer’s disease and improved white‑matter integrity³.

How to Train for Brain & Mood

An exercise physiology program targeting cognitive and mood health should include:

• Mixed aerobic and strength training to provide both cardiovascular benefits and neuroprotective effects

• Group sessions to foster social interaction and enjoyment

• Progressive resistance exercises tailored to your ability to stimulate muscle growth and brain health

• Mind–body activities like balance work or mindful movement (e.g., Tai Chi), which enhance coordination and concentration

Exercise won’t replace other treatments, but it can significantly enhance mood, cognitive performance, and overall well‑being. Our classes focus on creating a supportive, social atmosphere where you can challenge both body and mind.

References

1. PMC – Exercise and Depression in Older Adults (Meta‑Analysis) - pmc.ncbi.nlm.nih.gov

2. PMC – Resistance Training and Memory in Mild Cognitive Impairment - pmc.ncbi.nlm.nih.gov

3. PMC – MRI Study: Brain Structure & White Matter After Resistance Training - pmc.ncbi.nlm.nih.gov