There’s been a lot of chatter over the last few years on how to keep your brain sharp as you age. While plenty of people rely on things like puzzles or brain-training apps, new research suggests the best way to keep your brain healthy may be as simple as following a regular exercise routine.
What did the study find?
For the study, researchers analyzed data from 133 reviews of randomized controlled trials to see how exercise impacts the brain. The researchers looked at exercise’s impact on cognition (thinking, perceiving, and reasoning), memory, and executive function (the ability to plan and organize thoughts), based on the results of brain function tests.
On average, the researchers discovered that exercise caused a noticeable boost in cognition, along with smaller boosts in memory and executive function. They also looked at the impact across all ages and found that kids and teens had the biggest increase in memory.
The researchers discovered that most people had these brain boosts after 12 weeks of starting a regular exercise program, and that people didn’t need to do high-intensity workouts to get the benefits. (Even playing active video games was helpful in some cases—more on that in a moment.)
Why might exercise boost brain health?
There are a few things going on here. One is that exercise increases blood flow in the body, delivering oxygen to the brain and other organs, explains Ben Singh, Ph.D., lead study author and a postdoctoral researcher at the University of South Australia. That also ensures that the brain receives important nutrients to support its function and plasticity, which is the brain’s ability to adapt, he explains.
Exercise also stimulates the release of brain-derived neurotrophic factor (BDNF), which encourages the growth of new neurons (nerve cells that send messages through the body) and strengthens existing connections between neurons, Singh says.
“Regular physical activity also reduces inflammation and oxidative stress, both of which contribute to cognitive decline,” Singh continues.
Exercise also enhances the function of neurotransmitters, which transmit signals from neurons to other cells, by increasing levels of dopamine, serotonin, and norepinephrine, Singh says. “These play key roles in mood regulation, memory, and cognitive processing,” he says. “It also helps regulate stress hormones such as cortisol, reducing the negative effects of chronic stress on the brain.”
Your vascular health plays an important role here, too, says Steven K. Malin, Ph.D., a researcher and associate professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School. “When people lack fitness, their blood vessels often become stiff and this creates greater workload on the heart to pump blood to various organs, including the brain,” he says.
Exercise even improves the function of the mitochondria (cell powerhouses) in muscle and the brain, Malin says. “Improving brain mitochondrial function could be very important for lowering oxidative stress and inflammation that can disrupt neuronal function that regulates cognition and memory,” he says.
Why is exercise helpful for your brain as you get older?
At baseline, exercise helps to work against some of the natural changes that can happen in the brain as you age, Singh says.
“As the brain ages, it undergoes structural and functional changes that can lead to cognitive decline, brain atrophy, and an increased risk of neurodegenerative diseases such as Alzheimer’s and dementia,” he says. “Exercise helps counteract these effects by preserving brain volume, particularly in regions essential for memory, such as the hippocampus.”
Physical activity also strengthens pathways in the brain linked with memory and executive function, helping keep your brain sharp over time, he says.
“Research also indicates that physically active individuals have a lower risk of developing dementia,” Singh says. “Moreover, exercise improves vascular health by reducing the risk of hypertension and stroke, both of which can negatively impact brain function.”
Which exercises are best for brain health?
Doctors generally agree that any kind of movement is good for your brain (and your body) compared to doing nothing. “The best advice when it comes to exercise is that some is better than none, and it’s never too late to try,” says Amit Sachdev, M.D., medical director in the Department of Neurology at Michigan State University.
But this particular study found that certain types of exercises provided specific cognitive benefits.
Aerobic exercises like walking, jogging, swimming, and biking enhance blood flow, stimulate BDNF release, and support memory and executive function, Singh says. Strength training, including resistance exercises like weightlifting and bodyweight movements, helps regulate insulin levels, reduce inflammation, and improve cognitive resilience.
“High-intensity interval training (HIIT) has been shown to boost neuroplasticity and cognitive flexibility,” Singh says. “Mind-body exercises such as yoga, tai chi, and dance combine movement with mindfulness, improving coordination, reducing stress, and enhancing cognitive function.”
Exergames, which are physically active video games, can also boost memory and executive function, especially in kids and older adults. “Even light-intensity activities, such as walking or gardening, can provide cognitive benefits, highlighting the importance of regular movement for brain health,” Singh says.
If you have the choice, it’s a good idea to do what you can to get your heart pumping, says Clifford Segil, D.O., a neurologist at Providence Saint John’s Health Center in Santa Monica, CA. “Activities which increase your heart rate are better for brain health, as these result in increased blood flow to the brain while exercising,” he says.
Ultimately, if brain health is a priority for you, it’s a good idea to get moving.
