The neurologist shows that not exercising is the worst thing for the brain

Neurologist Kim Johnson Hatchet has a recommendation for people who want to keep their brains functioning now and as they age — build strength.

Hatchet, who has nearly 9,000 followers on TikTok, offered her advice to keep moving for the sake of the body and brain in a recent post, “The scariest thing I see as a neurologist is the gradual weakening of America. Not moving the muscles. . . it has an effect on every aspect of your life and most importantly your brain.”

In an interview this week with Self, Hatchet shared how physical activity is more connected to brain health than people realize.

“Every time you exercise, you secrete nerve growth factor, a peptide involved in regulating neurons in the brain,” she explained. “It can also support myelin, the neuroprotective sheath that helps nerve fibers transfer electrical impulses quickly and efficiently and can degenerate with age.”

Hatchet says regular cardio increases blood flow to the brain, improving cognitive function. “You might be surprised to know that even a little daily movement can reduce your risk of dementia,” she said.

In addition, Hatchett says that playing a sport, taking an exercise class, or moving your body in a way you never have before is tantamount to learning a new skill and creates connections in your brain.

Repeating these activities over time strengthens these bonds.

“If you want to maintain your mobility and cognitive abilities, one investment you can make is to exercise and use your muscles on a daily basis,” she told Self. “That pop e [nerve growth factor] it will just help your brain work better.”

Hachett tells her patients to start building strength with simple bicep curls and chair squats, “After incorporating the exercises into their routine . . . they will often return mentally sharper and fired with renewed vigor.”

Hatchett’s recommendation is supported by a wealth of research suggesting that physical activity is key to cognitive well-being.

Earlier this year, a study published in JoThe Journal of Alzheimer’s Disease found that regular exercise – even a few thousand steps – was associated with larger brain volume.

Brain volume is related to brain health – less volume indicates cognitive decline and, subsequently, can lead to dementia. But maintaining or increasing brain mass may have “potential neuroprotective effects,” according to the researchers.

Another study, published in the Journal of Applied Physiology last year, found that sitting for just one minute occasionally during extended periods of sitting may aid cognitionin.

Hatchet explains that muscle mass decreases 1% to 2% each year after age 50, and after age 60, it’s 3% per year. However, people can make changes in their 30s and 40s to combat this deficit.

Hatchet likens these changes to a long-term investment. “Right now, in my 40s, I’m putting money into a 401K to make sure I’m financially sound when it comes time to retire. It’s smart to make the same kind of investment in your health, ” she said of Self.

She tells her patients to aim for 30 minutes of strength training three to four times a week and 25 to 30 minutes of physical activity each day.

This is on par with the World Health Organization’s guidelines for adults to get at least 150 to 300 minutes of moderate-intensity aerobic physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week.

It is Hatchet’s hope to inspire people to make changes that will give them a sense of empowerment over the aging process.

“At the end of the day, what I want people to know is that you have more control over the aging process than you realize!” she said to herself. “Weakening as you age is not inevitable and regular exercise and strength training will pay off in the end.”