Exercise can help boost cognitive function and protect your brain from age-related memory loss.

Regular exercise plays an important role in healthy aging, reducing your risk of conditions like diabetes and heart disease later in life.

But you may not realize that every time you lace up your running shoes or fire up your spinning bike, you’re also protecting your brain from age-related memory loss, including Alzheimer’s disease and dementia.

Exercise can have just as big an impact on your brain as it does on your body. And it doesn’t have to be complicated! According to a January 2019 study in Neurology, starting a simple aerobic exercise program may help improve memory, attention, organization, planning, and multitasking (aka executive function) in older adults at risk for cognitive decline.

Introducing the eight best exercises for brain health.

1, Exergaming

    For once, screen time may actually have health benefits. Exergaming combines digital video games with fitness for a fun new way to exercise. And virtual reality may enhance the cognitive health benefits of exercise in older adults by improving memory and attention, according to a January 2019 study in Mental Health Clinical Practice & Epidemiology.

    The first generation of exercise games included Wii Sports and dance, dance games. Now, a new breed of exercise games is emerging. Taking virtual fitness to the next level, games specifically designed to integrate exercise into video games.

    2, High-intensity interval training

      High-intensity interval training workouts aren’t just good for your physical health; they’re one of the best exercises for your brain health, too.

      In fact, according to a small study published in Brain Sciences in February 2020, in young adults, high-intensity interval training was associated with stronger brain function compared with steady-state aerobic exercise. Pushing yourself to higher intensities may trigger the release of brain-derived neurotrophic factor (BDNF), a protein that helps with brain health.

      BDNF is like a fertilizer that keeps our brain cells young and vibrant, protects us from stress, and helps our brains grow.

      3, Outdoor exercise

        When it comes to the best physical exercise for your brain, exercising outdoors may be the bang for your buck.

        Spending time in nature may boost memory, focus, and creativity, according to a July 2019 review published in Science Advances. Spending time in nature was also linked to reduced symptoms of stress, depression, and anxiety, the review found.

        Get outside to optimize the benefits of exercise for your brain, whether you go hiking, snowboarding, or mountain biking.

        4, Yoga

          It turns out that sitting cross-legged may also help sharpen your mind, not just your balance. According to a May 2021 review in Complementary Therapies in Medicine, getting your mind in shape and out of the box has been linked to improved focus, processing speed (how long it takes to complete a mental task), and decision-making.

          Bonus points if the class includes meditation: According to the National Center for Complementary and Integrative Health, studies show that people who regularly practice meditation have more outer layers of their brains, which may improve their ability to process information.

          5, Tai Chi

            Another top exercise for brain health is tai chi.
            A September 2019 study published in Nature suggests that practicing this low-intensity mind-body exercise may help improve memory and focus, making it a top physical exercise for brain health. Tai chi increases blood oxygen levels in the brain, increases cognitive activity, and enhances brain connectivity.

            That’s probably because tai chi is a type of exercise called neuromotor training, which emphasizes balance, core strength, stability, and agility. The more balanced you are, the better your brain is, and doing a form of exercise that improves balance can help you focus on tasks and regulate your emotions.

            6, Dance

              A July 2017 study in PLOS One showed that dance training has the potential to increase brain volume in older adults, even more than traditional aerobic exercises like walking and biking. According to the study, dancing also improves neuroplasticity, meaning dancers’ brains are better able to grow and change in response to experience.

              That’s because dance promotes coordination, balance, endurance, interaction, and communication. This allows participants to tap into their brain’s learning processes.

              7, Team Sports

                Whether you join a local volleyball league or ultimate Frisbee team, group activities offer a cognitive double whammy: You get all the brain benefits of exercise, plus the added bonus of socializing.

                Socializing has been linked to better working memory, processing speed, and decision-making in older adults.

                Team sports help increase your brain’s oxytocin, a hormone that helps you bond with others. Call social connection ‘vitamin C’ because it’s the most important factor in healthy aging; it’s three times more powerful than anything else at keeping us physically and mentally young.

                8, Strength Training

                  Resistance training works both your muscles and your brain. According to a July 2019 review published in the European Review of Aging and Physical Activity, strength training can lead to changes in the brain associated with improved executive function.

                  According to a January 2019 study published in Nature Medicine, people with Alzheimer’s disease have lower levels of irisin, a brain hormone, than mentally healthy people.

                  While any type of resistance training has positive effects, free weights are better. The harder you lift the weights, the more brain growth factors and hormones your body will release. Doing bodyweight-only exercises may not have the same benefits.

                  Free weights are also a stronger brain booster than weight machines because they require more focus. It’s easier to space out when you have a machine that supports your body.

                  Recommend compound exercises, which work multiple muscle groups in different directions and require more thinking and memory to perform.

                  How Exercise Helps Your Brain

                  As you age, your brain decreases in size and function. In response to decreased brain activity, the capillaries in your brain begin to narrow, which restricts blood flow. This can lead to decreased memory, reaction time, impulse control, and decision-making.

                  Breaking a sweat is one of the best ways to prevent age-related mental decline. Exercise increases blood flow to your brain and helps speed up brain activity. Therefore, exercise can slow decline and improve executive function. It also helps prevent neurological and neurodegenerative diseases, such as dementia, Parkinson’s, and Alzheimer’s.

                  How much physical activity is needed to benefit your brain? Following the Physical Activity Guidelines for Americans is a good place to start: 150 to 300 minutes of moderate to vigorous activity (such as walking or hiking) per week. That’s the equivalent of 30 minutes of exercise at least five days a week. Or, 75 minutes of vigorous intensity training.

                  If 30 minutes doesn’t feel feasible, remember that any amount of activity is better than none. Even if you don’t hit that total time, you can still get brain health benefits from any activity you do during the day.