"Regular physical exercise is a major preventive strategy for memory loss, no matter the age someone begins." - Dr Daniel Amen, founder of Amen Clinics and author of Memory Rescue

For many of us, school sports lessons left behind memories that weren’t exactly inspiring. Maybe you dreaded running around the track, felt clumsy in team sports, or just never seemed to measure up. It’s no wonder that the idea of “exercise” can feel more like a chore than a joy.

But movement doesn’t have to look like that at all. In fact, when you shift your focus from performance or appearance to how exercise makes your brain feel, everything changes.

Why Movement Matters For Your Brain

We often think of exercise as a way to improve fitness or lose weight, but its benefits for the brain are profound - and backed by science. One of the most exciting effects is neurogenesis, the process of growing new brain cells. Physical activity stimulates the production of neurons, particularly in the hippocampus, the part of the brain essential for learning, memory, and emotional regulation.

The hippocampus is also particularly sensitive to stress hormones, like cortisol. Chronic stress can shrink this area, which is linked to memory problems and difficulty managing emotions. Exercise acts as a powerful shield: by reducing stress and boosting blood flow, movement helps protect the hippocampus from cortisol-related damage, supporting better cognitive function and emotional resilience.

And the good news is, you don’t need to run marathons to see benefits. Even leisurely walking has been shown to increase hippocampal size, particularly in women, and improve memory performance. This is an encouraging reminder that any consistent movement you enjoy - even gentle, daily activity - can strengthen your brain, reduce stress, and enhance overall mental well-being.

My Turning Point

About eleven years ago, when I was losing weight, I discovered something that completely changed my relationship with exercise: WiiFit. I would chuckle my way through the routines, and for the first time ever, movement felt playful rather than punishing.

Since then, I’ve kept that spirit alive. These days, I often watch sitcoms that make me laugh while I’m on the treadmill or rowing machine. It’s amazing how quickly time passes when your brain is entertained. Instead of dreading workouts, I now look forward to them - because they’re enjoyable.

And that’s the key: exercise doesn’t have to be about discipline or grit. It can be about joy, connection, curiosity, and even laughter.

7 Brain-Boosting Ways to Make Movement Enjoyable

The secret to a sustainable exercise routine is finding ways to move that make you smile, laugh, or simply feel good. These seven ideas will help you turn movement into something your brain and body actually look forward to.

1. Follow Your Interests

Do you love music, nature, or spending time with others? Build movement around what already lights you up. If you enjoy rhythm, try dancing. If you crave calm, go for yoga or a walk in the park.

2. Experiment and Explore

Think of it as brain-friendly playtime. Try new activities and notice how they make you feel. You might surprise yourself - table tennis, Pilates, or paddleboarding could spark unexpected joy.

3. Think Outside the Box

Movement doesn’t have to look like “exercise.” Join a rambling club, sign up for a salsa class, or learn aqua aerobics. The more playful, the more your brain will associate movement with pleasure.

4. Start Small and Celebrate Wins

Even a 10-minute walk can give your brain a boost. Each time you follow through, you’re strengthening both your neurons and your self-belief. Celebrate the little victories - they keep motivation alive.

5. Make it Social

Invite a friend along or join a group. Social exercise not only makes you more accountable but also increases feel-good brain chemicals like oxytocin, which strengthens mood and resilience.

6. Pair it With Pleasure

Movement is more fun when it’s linked with something you love. Play energising music, listen to a great podcast, or (like me!) laugh through a sitcom while walking on the treadmill.

7. Track How You Feel, Not Just What You Do

Instead of focusing only on steps or calories, notice improvements in mood, clarity, and energy. Journaling or using an app can help you connect exercise directly to better brain health.

Redefine what “exercise” means for you

Exercise doesn’t have to be about pushing through pain, competing with others, or forcing yourself into a routine you dislike. When you discover ways of moving that feel fun, your brain gets all the benefits and you’re far more likely to stay consistent.

Ultimately, the best exercise is the one you do.

Final Thought

This week, why not experiment with one new activity - big or small - and see how it makes you feel? You might just discover that movement can be something you look forward to, not a chore.

Sometimes, the hardest part is simply following through, especially when life gets busy or motivation dips. That’s where support and accountability can make all the difference. By joining the Sharp Minds community, you’ll be part of a group of like-minded people who are all focused on building habits that strengthen their brains. You’ll receive encouragement, practical tips, and gentle accountability to help you stick with your brain health goals - and celebrate the small wins along the way. You don't have to do this alone.

Remember, physical activity isn’t punishment - it’s one of the most powerful ways to boost your brain, lift your mood, and strengthen resilience. Start small, make it enjoyable, and give yourself permission to explore what feels good. Your brain - and your future self - will thank you.