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Writer's pictureDr Jonas Eyford

Exercises to Boost Brain Health

Boosting Cognitive Function and Mental Well-being

Physical exercise isn't just about building muscle or losing weight—it’s one of the most powerful tools we have for boosting brain health. Regular exercise not only enhances memory, focus, and learning, but also helps protect against cognitive decline as we age. Research shows that movement, especially certain types of exercises, can sharpen your brain and support mental well-being. Here’s a look at the best exercises for brain health and how they benefit your mind.


1. Aerobic Exercise: Boosting Blood Flow and Cognitive Function

Aerobic exercises (cardio) are among the most beneficial activities for the brain. These exercises increase your heart rate and improve blood flow to the brain, which helps deliver oxygen and nutrients vital for cognitive function. Cardio exercise is linked to the growth of new brain cells (a process called neurogenesis) and an increase in the size of the hippocampus, the area of the brain responsible for memory and learning.

Top aerobic exercises for brain health include:

  • Running or Jogging: Helps boost memory and focus, and reduces symptoms of anxiety and depression.

  • Swimming: Enhances mood and brain plasticity, while being low-impact on the body.

  • Cycling: Improves cognitive skills and reaction times while promoting cardiovascular health.

Research suggests that just 30 minutes of moderate aerobic exercise most days of the week can significantly improve cognitive performance and delay age-related decline.


2. Strength Training: Enhancing Brain Connectivity

Strength or resistance training exercises are not just for building muscle; they can also improve brain health. Studies show that regular strength training enhances brain connectivity and increases the release of growth factors, which play a role in the health of brain cells and the creation of new neural pathways. Strength training is also effective in improving executive function, such as planning, decision-making, and multi-tasking.

Examples of brain-boosting strength exercises include:

  • Weightlifting: Lifting free weights or using weight machines can stimulate the brain and improve memory.

  • Bodyweight exercises: Push-ups, squats, and lunges can be just as beneficial as lifting weights for improving mental sharpness.

  • Resistance band exercises: Gentle on the joints but effective for building strength and improving coordination, which engages brain function.

Strength training just two to three times a week can improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer’s and dementia.


3. Yoga: Reducing Stress and Promoting Mental Clarity

Yoga is a unique form of exercise that combines physical movement, breath control, and mindfulness, making it a powerful tool for both mental and physical health. Yoga reduces stress, which is essential for brain health, as chronic stress can lead to cognitive impairment and shrink areas of the brain involved in memory and emotional regulation. Additionally, yoga increases gray matter in the brain, which is linked to better cognitive functioning.

The best yoga practices for brain health include:

  • Hatha Yoga: A gentle form of yoga that focuses on basic postures and controlled breathing to calm the mind and reduce stress.

  • Vinyasa Flow: Combines movement with breath in a flowing sequence, improving focus, balance, and coordination.

  • Restorative Yoga: Uses prolonged holds and passive poses to deeply relax the body and mind, helping alleviate anxiety and enhance mental clarity.

Incorporating yoga into your routine two to three times a week can help improve memory, attention, and emotional resilience.


4. Dance: Enhancing Neuroplasticity and Memory

Dance is a fun and dynamic way to boost brain health. Dancing requires coordination, balance, and rhythm, which engage multiple brain regions and improve neuroplasticity (the brain’s ability to reorganize itself by forming new neural connections). Dance has been shown to enhance memory, spatial awareness, and even boost creativity.

Some of the best forms of dance for brain health include:

  • Ballroom Dancing: Requires memorizing steps and coordinating with a partner, which can improve memory and attention.

  • Salsa or Latin Dance: Fast-paced movements challenge the brain to stay alert and adapt, boosting neuroplasticity.

  • Hip Hop or Jazz: Learning choreographed routines engages memory, focus, and spatial awareness, which are beneficial for cognitive functioning.

Studies show that regular dancing can help reduce the risk of dementia and improve cognitive skills in older adults. It’s also a great social activity, which enhances emotional well-being.


5. Mind-Body Exercises: Engaging the Brain Through Movement

Exercises that engage both the body and mind simultaneously, such as tai chi and Pilates, offer unique cognitive benefits. These exercises require focus, balance, and controlled movements, all of which stimulate brain activity and improve mental agility.

The most effective mind-body exercises for brain health include:

  • Tai Chi: This ancient Chinese practice combines slow, flowing movements with deep breathing and meditation. Tai chi improves focus, balance, and cognitive function while reducing stress and anxiety.

  • Pilates: Pilates emphasizes core strength, flexibility, and mindful movement, which helps improve coordination and mental clarity.

Mind-body exercises help reduce mental fatigue and increase mindfulness, making them excellent for improving focus and reducing cognitive decline as we age.


6. High-Intensity Interval Training (HIIT): Boosting Brain-Derived Neurotrophic Factor (BDNF)

HIIT, or high-intensity interval training, involves short bursts of intense exercise followed by periods of rest or low-intensity movement. This type of workout has been shown to boost levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and protects existing brain cells. HIIT is particularly beneficial for improving memory, learning, and overall brain function.

HIIT exercises for brain health include:

  • Sprinting: Alternating between short, high-intensity sprints and rest periods.

  • Jumping Jacks or Burpees: High-intensity bodyweight exercises that improve coordination and increase blood flow to the brain.

  • Cycling or Rowing: Performing short bursts of intense cycling or rowing can enhance cardiovascular fitness and stimulate brain activity.

HIIT can be done in as little as 20 minutes a few times a week, making it an efficient way to improve both brain and body health.


Final Thoughts

Exercise is one of the best ways to support brain health at any age. Whether it’s aerobic exercise to boost blood flow, strength training to enhance brain connectivity, or mind-body exercises like yoga and tai chi, the benefits extend far beyond physical fitness. By regularly incorporating a variety of these brain-boosting exercises into your routine, you can sharpen your cognitive function, reduce stress, and protect your brain from age-related decline. So, lace up your sneakers, roll out your yoga mat, or hit the dance floor—your brain will thank you for it!


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