The data shows that only 20% of American adults meet the recommended level of physical activity. Despite numerous studies proving that exercise is an effective way to prevent disability and disease, and sometimes even a cure for it, nearly 30% of Americans over the age of 6 admit that they don’t exercise at all. That’s worrying.

Moderate-intensity exercise can help improve your thinking and memory in just six months.

Exercise can improve memory and thinking skills. “There’s a lot of science behind this,” says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.

Exercise stimulates physiological changes in the body that promote the production of growth factors, chemicals that affect the growth of new blood vessels in the brain and even the abundance, survival and overall health of new brain cells.

Many studies have shown that people who exercise have larger volumes in the parts of their brains that control thinking and memory than those who don’t. “What’s even more exciting is that a regular moderate-intensity exercise program over a six-month or a year period is associated with increases in the volume of specific brain regions,” says Dr. McGinnis.

Exercise can also indirectly enhance memory and thinking by improving mood and sleep, and reducing stress and anxiety. Problems in these areas often lead to or contribute to cognitive impairment.

Which Exercise Is Best for the Brain?

Is one type of exercise better than another when it comes to brain health? We don’t know the answer to this question because almost all studies to date have looked at one form of exercise: walking. “But other forms of aerobic exercise that get the heart pumping may produce similar benefits,” explains Dr. McGinnis.

A study published in the Journal of the American Geriatrics Society found that tai chi shows potential to enhance cognitive function in older adults, specifically in the area of ​​executive function, which governs cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning. This may be because tai chi is a martial art that involves slow, focused movements that require learning and memorizing new skills and movement patterns.

How to Maximize the Benefits of Exercise for the Brain

Dr. McGinnis recommends making exercise a habit, just like taking a prescription medication. Aim for 150 minutes of moderate-intensity exercise (such as brisk walking) per week. Start with a few minutes per day and then add 5 or 10 minutes per week until you reach your goal.

Several studies have shown that it takes about six months to start reaping the cognitive benefits of exercise, so you’re reminded to be patient when looking for your first results and to continue exercising throughout your life.