Thriving as We Age: The Link Between Physical and Cognitive Health

This month at LARSO, we turn our focus to Pillar 2 of our Five Principles of Positive Living: Physical and Cognitive Health. Last month, we explored Pillar 1, Positive Mindset and Emotional Resilience. We heard powerful stories of members navigating change, grief, and renewal, and examined what it means to be resilient. This month, we build on that foundation by exploring the research behind how our bodies and minds work together to support wellness as we age.

We know that physical and cognitive health are vital to overall well-being, and we see every day how our senior centers provide opportunities to strengthen both. From fitness classes to cognitively stimulating activities, LARSO is a hub for supporting whole-person health.

What’s becoming increasingly clear, both through research and lived experience, is that the body and mind aren’t separate systems. They are deeply connected, constantly influencing and reinforcing one another. And as we age, nurturing both becomes essential.

Research shows that physical activity is strongly linked to cognitive health. Older adults who stay active experience better memory, faster processing speed, and improved executive function, along with a lower risk of cognitive decline.(https://link.springer.com/article/10.1186/1471-2458-14-510)

Encouragingly, you don’t need intense workouts to see these benefits. One large review found that while high levels of physical activity offer strong protection, even low-to-moderate exercise, like walking, yoga, or tai chi, significantly reduces the risk of cognitive impairment.(https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2796.2010.02281.x)

Additional studies reinforce that consistent movement supports cognitive performance across multiple domains, including attention, memory, and decision-making.(https://www.mdpi.com/2071-1050/15/23/16314)

So what exactly is the link? Think of your brain like a city. For it to function well, it depends on strong infrastructure—roads, energy systems, maintenance, and repair. Physical activity helps keep that infrastructure running smoothly in several ways.

When your heart becomes stronger, it pumps blood more efficiently, sending oxygen and essential nutrients to the brain. This improved circulation supports brain function and helps maintain cognitive performance over time.(https://journals.sagepub.com/doi/full/10.3233/JAD-160665)

Exercise also provides cardiovascular benefits, metabolic regulation, neuroplasticity, and anti-inflammatory effects which help protect brain cells. 

Another key player is a protein called brain-derived neurotrophic factor (BDNF). Sometimes referred to as “Miracle-Gro for the brain,” BDNF supports the growth and survival of neurons and strengthens the connections between them. This process, known as neuroplasticity, is essential for learning, memory, and adaptability.(https://journals.sagepub.com/doi/full/10.3233/JAD-160665)

At LARSO, we’re not just offering individual activities, we’re creating an environment where physical, cognitive, and social health are strengthened together. These offerings create a holistic approach to aging well, one that supports not just longevity, but vitality. Small steps have a big impact. Supporting both body and brain doesn’t require major changes. Research shows that even small, consistent habits can make a difference.

As we focus on Physical and Cognitive Health this month, we invite you to explore the many ways LARSO can support your well-being. Whether you’re joining a class, learning something new, or connecting with others, you’re strengthening both your body and your mind. Because thriving as we age isn’t about choosing one or the other—it’s about nurturing both, together.

Leah Blackwell, Programming and Marketing Coordinator at LARSO

As a 501(c)(3) nonprofit organization, LARSO is driven by impact rather than profit. Our goal is to improve outcomes and generate positive, lasting change for older adults throughout Los Alamos County.