Neurologist Kim Johnson Hatchett has one recommendation for folks who want to keep their brains functioning now and as they age — build strength.
Hatchett, who has nearly 9,000 TikTok followers, imparted her advice to keep moving for the sake of your body and brain in a recent post, “The scariest thing I see as a neurologist is the gradual weakening of America. Not moving your muscles…has an effect on every aspect of your life and most importantly your brain.”
In an interview this week with Self, Hatchett shared how physical activity is more tightly linked to brain health than people realize.
“Every time you exercise, you secrete nerve growth factor (NGF), a peptide involved in regulating neurons in the brain,” she explained. “It can also support myelin, the neuroprotective sheath that helps nerve fibers shuttle electrical impulses quickly and efficiently and can degenerate with age.”
Hatchett maintains that regular cardio increases blood flow to the brain, improving cognitive function. “You might be surprised to know that even a little bit of daily movement reduces your dementia risk,” she said.
In addition, Hatchett says that playing a sport, taking a workout class or moving your body in a way you never have before equates to learning a new skill and creates connections in your brain.
Repeating these activities over time strengthens these connections.
“If you want to maintain your mobility and cognitive abilities, one investment you can make is exercising and using your muscles on a daily basis,” she told Self. “That pop of NGF will just help your brain function better.”
Hatchett tells her patients to start building strength with simple bicep curls and chair squats, “After incorporating exercise into their routine…they’ll often come back mentally sharper and sparked with renewed vitality.”
Hatchett’s recommendation is supported by a wealth of research that suggests physical activity is key to cognitive wellness.
Earlier this year, a study published in the Journal of Alzheimer’s Disease found that regular exercise — even as little as a few thousand steps — was associated with larger brain volume.
Brain volume correlates to brain health — less volume indicates cognitive decline and, subsequently, could lead to dementia. But maintenance or an increase in brain mass could have “potential neuroprotective effects,” according to the researchers.
Another study, published in the Journal of Applied Physiology last year, found that squatting for just one minute every so often during extended periods of sitting can help cognition.
Hatchett explains that muscle mass decreases 1% to 2% each year after age 50, and after 60, it’s 3% per year. However, people can make changes in their 30s and 40s to combat this deficit.
Hatchett compares these changes to a long-term investment. “Right now, in my 40s, I’m putting money into my 401K to make sure I’m good financially when it’s time for me to retire. It’s smart to make that same kind of investment in your health,” she told 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 every day.
This is on par with the World Health Organization’s recommendation for adults to get 150 to 300 minutes of moderate-intensity aerobic physical activity or 75–150 minutes of vigorous-intensity aerobic physical activity a week.
It is Hatchett’s hope to inspire people to make the kinds of changes that will give them a sense of empowerment about the aging process,
“Ultimately, what I wish people knew is that you have more control in the aging process than you realize!” she told Self. “Getting weaker as you age is not inevitable, and regular exercise and strength training will pay off in dividends in the end.”
