When we think about maintaining our health, most of us focus on eating well and staying active. But according to neuroscientist Dr. Kim Johnson Hatchett, one of the most frightening habits she sees people develop has to do with neglecting something that affects both our bodies and minds: exercise, especially strength training. While you might think skipping the gym only impacts your physique, it has deeper and more alarming consequences on your brain.
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Let’s break down what Dr. Hatchett identifies as one of the riskiest things people are doing to their brains — and why it’s crucial to make a change before it’s too late.
Muscle Weakness: A Silent Brain Killer
One of the scariest facts Dr. Hatchett shares is the close connection between muscle strength and brain health. Many of her patients come to her with complaints about physical weakness, fatigue, or mobility problems, but few realize these issues can be a reflection of what’s happening in their brains.
When we neglect muscle strength, we’re also depriving the brain of nerve growth factor (NGF), a vital protein that plays a critical role in keeping neurons healthy and maintaining cognitive function. Without regular muscle contraction, the brain doesn’t receive enough of this crucial protein. Over time, this can lead to a decline in cognitive abilities, putting us at higher risk for conditions like dementia and Alzheimer’s.
The Inactivity Epidemic: A Growing Problem
Our modern lifestyle is a perfect recipe for inactivity. With long work hours and countless entertainment options that keep us glued to our screens, it’s easy to skip exercise. In fact, Dr. Hatchett warns that people in their 30s and 40s are at greater risk of cognitive decline later in life due to the sedentary habits they form today.
Think about it: how often do we choose binge-watching a show over a workout? How many of us skip a walk or a trip to the gym because our schedules feel too packed? While it might seem harmless now, this pattern of inactivity can severely impact your brain’s health down the road. As Dr. Hatchett points out, “Even a little bit of daily movement reduces your dementia risk.” So, the question is, why are we ignoring something that could have life-altering consequences?
How Exercise Impacts the Brain
The benefits of exercise on the brain go far beyond just making you feel good after a workout. Every time you engage in physical activity, whether it’s a brisk walk, a cardio session, or lifting weights, you’re increasing blood flow to your brain. This enhanced circulation delivers more oxygen and nutrients, which helps improve cognitive function, mood, and mental clarity.
Moreover, when you learn a new sport or try a challenging workout routine, you’re creating new neural connections in your brain. These connections help boost brain resilience, making you better equipped to handle physical and emotional challenges.
The Power of Strength Training for Brain Health
Dr. Hatchett particularly emphasizes the importance of strength training in keeping both your body and brain healthy. As we age, muscle mass naturally declines, a process known as sarcopenia. This loss of muscle mass can start as early as age 30 and accelerates after 50. Without regular strength training, this decline can make everyday tasks more difficult, such as carrying groceries or climbing stairs.
But the effects go beyond physical strength. Regular strength training has been shown to improve brain function, particularly in areas related to memory and decision-making. By keeping your muscles strong, you’re not only preserving your mobility but also maintaining your cognitive abilities. According to Dr. Hatchett, incorporating strength training into your routine is one of the best ways to ensure long-term brain health.
Taking Control of the Aging Process
Many people assume that cognitive decline is an inevitable part of aging, but Dr. Hatchett strongly disagrees. The key to preserving both physical and mental health as we age lies in taking control of our habits today. Strength training, she argues, is like an investment in your future health.
Think of it this way: just as you save money for retirement, exercising regularly is an investment that will pay off in the quality of life you’ll enjoy later on. The earlier you start, the better off you’ll be in the long run. It’s never too late to prioritize your brain’s health, and incorporating regular movement and strength training into your routine is one of the most powerful ways to do so.
The Best Time to Start Is Now
It’s easy to put off exercise, thinking that we’ll make up for it later. But as Dr. Hatchett’s research shows, neglecting strength training today can have serious consequences for your brain in the future. Getting weaker as you age isn’t inevitable — but it will be if you don’t take action.
Whether you’re in your 20s, 30s, or beyond, now is the time to make regular exercise a priority. And it doesn’t have to be complicated: even 30 minutes of physical activity a day, including weight-bearing exercises, can make a huge difference in your cognitive and physical health.
Conclusion
Dr. Kim Johnson Hatchett’s insights reveal a critical connection between physical activity and mental well-being. The scariest thing she sees people doing to their brains is neglecting exercise, particularly strength training, which plays a vital role in maintaining cognitive function. It’s a powerful reminder that keeping our muscles strong isn’t just about physical strength — it’s about protecting our brain health for the long term.
As we move through life, it’s essential to understand that we have the power to control how we age, both mentally and physically. Regular strength training is an investment in your future that will help you maintain cognitive sharpness, mobility, and a higher quality of life. The best part? It’s never too late to start. So, take charge of your brain health today, and your future self will thank you.
