How Activities Can Help Protect the Brain: A Teen’s Perspective:

Writer: Pippa Loverro

If you read my last article, you know Alzheimer’s isn’t just “forgetting things.” It’s physical changes happening inside the brain. Neurons get damaged. Communication breaks down. The brain can even shrink over time.

So naturally, my next question was:

Is there anything we can do to slow that down?

And the answer is actually… yes.

While there’s currently no cure for Alzheimer's disease, research shows that certain activities can help protect the brain, strengthen connections between neurons, and possibly slow cognitive decline (National Institute on Aging, 2023).

One activity in particular really stood out to me.

Exercise.

Not brain games. Not crossword puzzles. Not some complicated app.

Just moving your body.

Wait… How Does Exercise Help the Brain?

I’ll be honest, when I first read this, I thought, Okay sure, exercise is good for everything. But I didn’t realize how directly it affects the brain.

According to the National Institute on Aging, regular physical activity improves blood flow to the brain, reduces inflammation, and may even stimulate the growth of new neural connections (NIA, 2023).

Even more interesting? Exercise increases levels of something called BDNF (brain-derived neurotrophic factor). BDNF is basically like fertilizer for your brain cells. It helps neurons survive, grow, and form stronger connections.

When I learned that, I literally thought:“So you’re telling me going for a walk is like watering my brain?”

Yes. Yes it is.

Zooming In: Aerobic Exercise

Out of all types of movement, aerobic exercise, things like brisk walking, jogging, biking, and swimming, has been studied the most.

The Centers for Disease Control and Prevention explains that regular aerobic activity is linked to better memory, improved thinking skills, and reduced risk of cognitive decline (CDC, 2022).

Some studies even show that consistent physical activity can increase the size of the hippocampus, the brain region responsible for memory, which is one of the first areas affected in Alzheimer’s disease (National Institute on Aging, 2023).

That part really stuck with me.

Because in Alzheimer’s, the hippocampus shrinks.

And exercise may help protect it.

That doesn’t mean exercise “cures” Alzheimer’s. It doesn’t. But it can help strengthen the brain’s resilience, something researchers call “cognitive reserve.”

Why This Matters (Especially Now):

Here’s what I think is powerful about this:

You don’t have to wait until you’re 70 to care about your brain.

Habits built now matter later.

When we exercise regularly, we improve circulation, lower stress hormones, and support heart health. Since the brain depends on blood flow and oxygen, all of that supports cognitive health too (CDC, 2022).

I know as a teen, exercise can sometimes feel like it’s just about sports, or appearance, or fitness goals.

But thinking about it as brain protection?

That changes everything.

It makes it feel meaningful.

It makes it feel empowering.

The Bigger Picture:

The Alzheimer's Association states that staying physically active is one of the lifestyle factors associated with better brain health and potentially lower risk of cognitive decline (Alzheimer’s Association, 2023).

Other helpful activities include:

• Staying socially connected

• Continuing to learn new skills

• Reading and engaging in mentally stimulating tasks

• Managing stress

But exercise is one of the most consistently supported strategies across research.

And the best part?

It’s accessible.

It doesn’t require expensive equipment. It doesn’t require perfect performance. It can literally be walking your dog, dancing in your room, or going on a bike ride with friends.

My Take:

I believe in doing things that make you feel strong, physically and mentally.

Knowing that something as simple as movement can strengthen neural connections and support long-term brain health makes me feel hopeful.

It means we aren’t powerless.

It means even though Alzheimer’s causes plaques, tangles, and neuron loss over time,

we can build resilience into our brains starting right now.

So here’s my message:

Move your body.Get outside.Take the stairs.Dance like no one’s watching.

Not just for your muscles.

For your brain.

Because we only get one brain, and it deserves care, energy, and protection.

References:

Alzheimer’s Association. (2023). 10 Ways to Love Your Brain. https://www.alz.org

Centers for Disease Control and Prevention. (2022). Alzheimer’s Disease and Healthy Aging. https://www.cdc.gov

National Institute on Aging. (2023). What Do We Know About Diet and Prevention of Alzheimer’s Disease? https://www.nia.nih.gov