Exercise is more than just a way to stay fit—it’s also one of the most effective ways to improve brain function. Research shows that physical activity can enhance memory, focus, and overall brain health, regardless of your age.
A new study analyzed data from over 250,000 people across 2,700 studies. It found that activities like walking, cycling, yoga, dancing, and even playing active video games like Pokémon GO can boost brain function. The benefits include better thinking, decision-making, memory, and focus.
The research highlights three areas where exercise makes a difference: cognition (our ability to think and make decisions), memory (especially short-term and personal memories), and executive function (focus, planning, and problem-solving).
The study was an umbrella review, meaning it compiled results from over 130 high-quality research reviews. These studies looked at people who started new exercise programs, not just those who tracked their daily activity.
Brain tests were used to assess improvements. These included tasks like remembering word lists, solving puzzles, and switching between tasks. On average, exercise provided a small to moderate improvement in cognition, memory, and executive function, with children and teens showing the most memory improvements.
People with attention-deficit hyperactivity disorder (ADHD) experienced even greater benefits in executive function than others. Importantly, many people noticed improvements after just 12 weeks of regular exercise.
Physical activity can increase the size of the hippocampus, the brain’s memory center. In one study, older adults who did aerobic exercise for a year saw a 2% growth in their hippocampus, reversing one to two years of age-related shrinkage.
Intense workouts, like running or high-intensity interval training (HIIT), can further boost neuroplasticity, helping the brain adapt and stay sharp as we age.
As the global population ages, the risks of dementia, Alzheimer’s disease, and cognitive decline are rising. Yet, one in three adults don’t get enough exercise. Adults should aim for at least 150 minutes of moderate activity, such as brisk walking, or 75 minutes of vigorous activity, like running, each week. Muscle-strengthening exercises, like weight lifting, should also be included twice a week.
You don’t need to run marathons or lift heavy weights to benefit. Low-intensity activities like yoga, tai chi, and “exergames” (active video games) can be just as effective. These activities engage both the mind and body. For example, tai chi requires focus and coordination, while exergames train memory and attention with real-time decision-making.
Such activities are inclusive and can be done at home, outdoors, or with friends, making them suitable for all fitness levels. Structured exercise, like regular yoga or weightlifting, provides more significant brain and body benefits than everyday movement alone.
Even small changes—like walking instead of driving or carrying shopping bags—add up. However, structured exercise, like a yoga class or gym session, provides the best brain benefits.
Whether you’re a grandparent playing Wii Sports with your grandchild, a teenager with ADHD trying a dance class, or a busy parent squeezing in a 20-minute yoga session, you’re not just staying active—you’re helping your brain. Exercise offers numerous benefits, including better sleep and mental health.
Workplaces and schools are starting to recognize these advantages. Short movement breaks at work are improving focus, while schools that incorporate physical activity into the classroom see better student attention and performance.
Exercise is one of the most powerful tools for supporting brain health. It’s free, accessible, and it’s never too late to start.
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