The Social Collective: Staying Active for a Healthy Brain

Exploring the relationships that shape local living.

When we think about staying active, most of us think about heart health, maintaining a healthy weight, or simply feeling fitter. But research increasingly shows that physical activity is also one of the most important things we can do to support our brain health.

Dementia affects nearly one million people in the UK, and the number is expected to rise as the population ages. While age and genetics play a role, scientists now know that lifestyle factors, including physical activity, can significantly influence risk.

Encouragingly, this means many of the things that support our physical health can also benefit our brains. Regular movement helps improve blood flow to the brain, supports the growth of new brain cells and helps reduce health conditions linked to dementia.

A long-term study published in the journal Brain Communications followed people across several decades of adulthood. Researchers found that those who remained physically active during adulthood had healthier brain structures later in life, particularly in areas associated with memory.

The key message from the research is simple: staying active throughout life matters, and it is never too early or too late to start.

In Your 20s and 30s: Building Healthy Habits

For many people in their twenties and thirties, life can feel busy. Work, commuting, raising children and social commitments can make exercise feel like another task on an already long list. However, these years are important for establishing habits that can support long-term health.

Physical activity helps improve circulation, increases oxygen flow to the brain and supports the development of new neural connections. These processes help build what researchers sometimes describe as “brain resilience”, meaning the brain is better able to cope with age-related changes later in life.

The good news is that this does not mean spending hours in the gym. Everyday activities all contribute, including:

• Walking or cycling to work

• Playing sport or attending a fitness class

• Weekend walks or bike rides

• Swimming or dancing

• Walking the dog

Even small amounts of regular movement can help establish healthy routines that last throughout life.

In Your 40s and 50s: A Key Window

Midlife is increasingly recognised by researchers as one of the most important periods for reducing dementia risk.

Many of the health conditions linked to dementia, such as high blood pressure, diabetes and heart disease, often develop during these years. Physical activity helps manage these conditions and supports the health of the blood vessels that supply the brain.

Studies suggest that people who maintain an active lifestyle during midlife may significantly reduce their likelihood of developing dementia later on.

Regular activity also supports mental wellbeing. Exercise can reduce stress, improve sleep and boost mood, all of which contribute to healthy brain function.

The NHS recommends aiming for around 150 minutes of moderate physical activity each week. This could include activities such as:

• Brisk walking

• Cycling

• Swimming

• Gardening

• Fitness classes

In practice, many people reach this target simply by making small changes to daily routines, walking more, taking the stairs, or joining local activities.

In Your 60s and Beyond: It’s Never Too Late

Many people assume that if they were not particularly active earlier in life, it may be too late to make a difference. Fortunately, research suggests the opposite.

Physical activity later in life can still improve memory, thinking skills and overall brain health. Staying active also helps maintain balance, strength and mobility, supporting independence as we age.

Activities that are popular and accessible for many older adults include:

• Walking groups

• Swimming or aqua classes

• Gentle yoga or tai chi

• Community exercise sessions

• Gardening

Social activity also plays an important role. Joining a group activity not only encourages regular movement but also provides opportunities for social connection, which is another important factor in supporting cognitive health.

The Role of Community

Creating opportunities for people to stay active is not just about individual motivation, communities also play an important role.

Local walking routes, parks, leisure centres, sports clubs and community classes all help make physical activity accessible.

Across Cheshire and the wider UK, many organisations run initiatives designed to help people stay active, particularly those who may feel isolated or unsure where to begin. Walking groups, community fitness sessions and social sports clubs are increasingly popular ways to combine exercise with social connection.

These types of activities help remove barriers to participation and encourage people of all ages to stay active.

The benefits go beyond physical health. Community activity strengthens social connections, improves wellbeing and helps people feel more connected to the places where they live.

Exercise and Your Hearing

You might wonder, what does exercise have to do with your hearing? It turns out, a lot. Cardiovascular health is intricately linked to the health of your hearing. The inner ear relies on a rich blood supply to keep its delicate hair cells functioning properly. Conditions such as heart disease, high blood pressure, and diabetes, which affect circulation, can impair the function of these hair cells over time, potentially leading to hearing loss.

Fortunately, regular exercise, a balanced diet, and lifestyle choices such as not smoking can significantly improve circulation, benefiting both your heart and your hearing. Maintaining cardiovascular health plays a crucial role in preserving the delicate structures of the inner ear, helping to safeguard your hearing abilities for years to come.

Untreated hearing loss is not only linked to communication difficulties, but it is also associated with reduced physical functioning and an increased risk of falls, particularly among older adults. If you’re experiencing issues with balance or spatial awareness, it could be a sign that your auditory health is being affected. In such cases, it may be a good idea to consult your GP or undergo an auditory health check to determine whether there are any concerns with your hearing.

Once you address hearing or balance issues, you may feel more confident in your ability to engage in physical activity. This, in turn, could create a positive feedback loop, improving both your physical and auditory health.

Engaging in regular aerobic exercise, such as walking, cycling, or swimming, can have significant benefits for both your heart and hearing. Even a brisk walk in the morning or evening can enhance circulation, which positively affects overall health and well-being. In addition to boosting heart health, exercise can help support the optimal functioning of your auditory system, reducing the risk of hearing-related issues.

For those dealing with tinnitus, regular physical activity can provide substantial relief. Exercise enhances blood circulation, which may help improve ear function and reduce the symptoms of tinnitus. Moreover, physical activity helps to reduce stress and anxiety— two factors known to worsen tinnitus. Activities like walking, swimming, and yoga are not only beneficial for your cardiovascular health but also promote relaxation, improve sleep, and regulate mood, all of which contribute to making tinnitus less noticeable over time.

Exercise stimulates the release of endorphins, which improve mood and build resilience, making it easier to cope with persistent ringing or buzzing in the ears. By maintaining an active lifestyle, individuals with tinnitus can better manage their symptoms and enhance their overall quality of life.

The auditory system plays a fundamental role in connecting us to the world around us. It allows us to hear, communicate, and experience emotions tied to sound. Beyond hearing, the vestibular portion of the ear is crucial for maintaining balance and spatial awareness. While we often think of the ears as merely instruments for hearing, they serve a much broader purpose, significantly impacting our physical health.

At The Studio, we are committed to supporting ear health and overall wellbeing. We understand that physical activity has numerous benefits not only for general health but also for auditory health. By incorporating regular exercise into your routine, you may discover an unexpected benefit: the preservation and improvement of your hearing health. For more information, pop into The Studio Goostrey or call 01477 779071.

Small Steps, Big Benefits

While there is currently no guaranteed way to prevent dementia, research consistently shows that regular physical activity is one of the most effective ways to support brain health.

Importantly, the benefits build over time. Even small increases in activity can make a difference.

Whether it is a short walk each day, joining a local class, or simply moving more during the week, every bit of movement contributes to a healthier body and mind.

The message from researchers is clear: when it comes to protecting our brains, staying active is one of the best investments we can make, at any age.

Sources

Brain Communications – Longitudinal study on physical activity and brain health across adulthood - academic.oup.com/braincomms/article/7/1/fcae431/7933115

Alzheimer’s Society – Physical activity and dementia risk - www.alzheimers.org.uk

Alzheimer’s Research UK – Dementia risk factors and lifestyle - www.alzheimersresearchuk.org

NHS – Physical activity guidelines for adults - www.nhs.uk/live-well/exercise/