How physical activity trains our brains for medicine—and how to fit it into your schedule when you’re in training

I didn’t realize it at the time, but playing collegiate volleyball during my undergraduate years had prepared me for far more than competition. Those daily three-hour practices and stretches of brutal double days conditioned more than my body; they trained my brain. Pushing past physical limits doesn’t just build muscle. It reshapes focus and tolerance for discomfort.

When I entered medical school and faced grueling exam schedules, the intensity felt familiar. And later, during clerkships, standing through four-hour surgeries or moving through long days in clinic didn’t feel foreign either. The arena had changed, but the feeling was the same. It felt like game day.

This article explores the many ways physical activity supports both physical and mental health and offers practical tips for fitting movement into your routine, whether you’re a medical student, resident or practicing physician.

The science

Research supports what I experienced firsthand. Scholars have found that aerobic activity increased hippocampal volume and improved spatial memory in older adults. Other studies have shown that aerobic activity increases gray and white matter volumes when compared to sedentary participants. It also increases cerebral blood volume and hippocampal perfusion.

Even in young, healthy adults, as little as 10 to 35 minutes of activity can boost hippocampal-dependent memory within hours, while weeks of training increase hippocampal structure and network connectivity. What once felt like “game day” stamina on the court has now translated into cognitive stamina during long hospital shifts.

Even brief activity pays off. In the Nurses’ Health Study, more light physical activity was linked to higher odds of “healthy aging,” while TV time and sitting eroded it. Swapping an hour of TV for moderate to vigorous physical activity raised healthy-aging odds by 28%, and replacing an hour of sitting with standing/light walking raised the odds by 14%.

Beyond cardiometabolic gains, regular movement supports hormonal balance (e.g., healthier cortisol, insulin, thyroid and anabolic hormone profiles), lowers anxiety and depression risk, and promotes longevity. Resistance training in particular has been shown to reduce depressive symptoms across adult populations, independent of health status or training volume. These findings underscore that small, consistent bouts of movement can yield meaningful mental health benefits.

Adapting movement

The challenge in medicine becomes not why to move, but how to find time for movement amid the rigors of training. During pre-clinical years, leverage the flexibility of your schedule. Every two to three hours, step away for a 20-minute walk, a quick video workout or even a dance break. Plan longer sessions of activity such as hikes, basketball games or one-hour walks after exams to reset attention.

During clinical years, acknowledge and accept the variability of rotation schedules. You are more likely to start your day at 4 or 5:30 a.m. for surgery, compared to an 8 or 9 a.m. start for psychiatry. As schedules changes, scale intensity accordingly. Include more walks, yoga or stretching on long days, while opting for runs or workout classes on lighter workdays. Even if you find yourself not able to get into a regular workout routine, remember that micro-habits have a compounding effect. Choose stairs over elevators, park farther away and take walking calls with family.

Residency requires another recalibration. During this time, it is important to be intentional and adapt rather than idealize. Aim for four to five “any length” sessions per week and move more on off days. When sleep is short, a brief evening high-intensity interval training (HIIT) session may partially blunt next-day memory lapses from sleep restriction but prioritize safety and sleep.

Fueling the body & the brain

Nutrition and circadian alignment also play pivotal roles. Eating earlier in the day supports insulin sensitivity, while adequate sleep stabilizes leptin and ghrelin and improves memory consolidation. Diet also tracks closely with mood. Healthier patterns lower depression and anxiety risks, while poor patterns heighten these feelings. Look for opportunities to front-load protein and fiber with meals, be intentional with “grab-and-go” meals and, when possible, time heavier meals earlier during stretches of night work.

The same circadian clock that impacts eating also shapes sleep. Therefore, optimizing meal timing with sleep steadies appetite and metabolism. Sleep actively consolidates memory via hippocampal replay and coordinated slow wave/REM oscillations, and it regulates key hormones (cortisol, GH, leptin/ghrelin, melatonin) with clear metabolic implications when disrupted. Better sleep and regular movement build your “cognitive reserve,” which can act as a buffer against decline across your lifespan. On difficult rotations, sometimes the best “workout” is a 20-minute walk and an early bedtime.

Thinking like an athlete

Whether you’re a former athlete or a first-time runner, deliberate physical challenge trains both body and brain. In a career built on endurance, we should begin to think like athletes: prioritize short but sustainable movement, smart nutrition and protected sleep. These are core professional tools to sustain both well-being and performance, which in turn, will result in higher-quality care for patients.

Related reading:

Physicians and mental health: We’re making progress, but there’s still work to be done

More than just physical: Addressing mental health in sports injuries