Why Exercise Matters at Every Age: Brain Health, Hormones, and Insulin Resistance

Movement as a Pillar of Health

As a nutrition counsellor and health coach, I talk about exercise and movement with every client. It’s one of the four pillars of health—alongside nutrition, sleep, and stress management—that support long-term wellbeing. While you can’t exercise your way out of a bad diet, you also can’t eat your way to health without movement. Both need to work together (see my article on the four pillars of health).

In this article, I’ll explore:

• Why exercise is essential for every age group.

• The role of strength training in brain health.

• How movement supports women during perimenopause and menopause.

• Why exercise is a powerful tool in managing insulin resistance.

• The Estonian physical activity recommendations 2025.

  
  

Exercise and Brain Health

Research by neurophysiologist and sports scientist Dr. Louisa Nicola shows that strength training directly benefits the brain. Regular resistance exercise increases blood flow to the brain, promotes the growth of new neurons, and helps protect against cognitive decline.

Several studies on PubMed confirm that both aerobic and resistance training improve memory, processing speed, and executive function—especially in older adults. Physical activity also reduces the risk of dementia and supports mental health by lowering stress and anxiety.

Movement and Women’s Health: Perimenopause and Menopause

Hormonal changes during perimenopause and menopause can bring challenges such as weight gain, sleep disruption, mood swings, and increased risk of osteoporosis. Neuroscientist Dr. Lisa Mosconi highlights how lifestyle, including exercise, plays a major role in protecting the brain and reducing these symptoms.

• A lower risk of dementia in physically fit women in midlife

• Exercise stimulates brain-derived neurotrophic factor (BDNF), which is vital for creating new brain cells and supporting memory. 

• Regular physical activity can trigger positive hormonal changes

• Exercise helps reduce stress and improve overall mood, contributing to greater well-being. 

Strength training is particularly important for women at this stage:

• Helps maintain bone density and prevents osteoporosis.

• Improves muscle mass and metabolism, supporting healthy weight.

• Balances mood and energy levels.

• Supports cognitive health and reduces brain fog.

Learn more about the training in perimenopause and menopause here.

Exercise and Insulin Resistance

Insulin resistance is one of the most common health challenges today (around 26% of world population has insulin resistance). The good news? Movement is medicine. As nutritionist Simon Hill often emphasises, regular exercise makes the body more sensitive to insulin, helping glucose enter the cells instead of staying in the bloodstream.

Studies show that:

• Aerobic exercise improves insulin sensitivity.

• Strength training builds muscle, which increases glucose uptake.

• Even short bouts of activity (like walking after meals) lower blood sugar spikes.

For those wanting to reverse insulin resistance, combining a balanced diet with daily movement is the a very effective strategy.

How Much Exercise Do You Need? (Estonian Public Guidelines 2025)

The 2025 Estonian Nutrition, Movement and Sleep Guidelines provide clear recommendations:

Children and Teens (0–18)

• Infants: at least 30 minutes of movement daily. Baby yoga is a good option to increase the movement, which I did with both of my children when they were babies.

• Toddlers (1–2): 180 minutes of varied activity per day, with at least 60 minutes of moderate-to-vigorous intensity.

• School-age children (3–7): 180 minutes daily, including strength-building play for muscles and bones from age 5.

• Youth (7–18): At least 60 minutes of moderate-to-vigorous activity daily + strength training for muscles and bones 3x/week.

Adults (19+)

• Aim for 150–300 minutes of moderate intensity or 75–150 minutes of vigorous intensity exercise per week.

• Include strength training at least twice weekly.

• Add balance and flexibility exercises 3x/week.

Pregnant and Postpartum Women

• At least 150 minutes of moderate-intensity activity per week.

• Combine aerobic exercise, strength training, and gentle stretching.

Key Takeaways

• Exercise benefits the brain, not just the body.

• Strength training is critical for women in perimenopause and menopause.

• Movement improves insulin sensitivity, helping reverse insulin resistance.

• Every age group has specific activity needs—and small steps make a big difference.

As I tell my clients: movement is non-negotiable for health. Whether it’s a walk after dinner, lifting weights, dancing, or yoga—what matters is building a routine that you can stick with. So, what kind of movement brings you joy? That’s the best place to start.

Additional Links

• WHO: Physical activity fact sheet.

Want to improve your nutrition and overall health? I offer personalised health and nutrition counselling to help you build lasting habits that work for your lifestyle.

👉 Get in touch with me today at info@katrinpeo.com to start your journey toward better health.