5 Exercise Routines That Enhance Brain Function

It's well-known that physical activity benefits brain health. Exercise not only provides instant rewards, such as improving your mood, clearing your mind, and giving you that post-workout boost, but it also triggers long-lasting improvements in cognitive function and overall brain health.

"Exercise is likely the most beneficial activity you can do for your brain," explains Matthew Stults-Kolehmainen, Ph.D., FACSM, exercise physiologist and researcher at Yale New Haven Hospital. "Some scientists even believe that the brain’s primary function was originally to facilitate movement."

The strong connections between physical activity and brain health—including its effects on mental health, mood regulation, memory, cognitive functions, and the prevention of degenerative brain diseases—have become a key subject of research and discourse. We've gained a deeper understanding of the significant, structural changes that happen in the brain during exercise, such as alterations in brain volume and connectivity, oxygen supply to cerebral tissue, neuroplasticity (the process of how neurons grow, adapt, and interact), and boosts in brain-derived neurotrophic factors (BDNF), which are vital for neuron maintenance and creation, among many other changes.

Researchers and healthcare professionals are delving further into understanding how much exercise is optimal for brain health, and which types of exercises are most effective. While any exercise is better than none, the best approach to optimizing physical activity for brain health remains an evolving topic.

How much exercise is needed for optimal brain health?

The World Health Organization currently recommends 50 minutes of exercise, three times a week, according to Stephen M. Rao, Ph.D., director of the Cleveland Clinic Schey Center for Cognitive Neuroimaging. However, the precise guidelines regarding the ideal intensity and type of exercise to perform during those sessions are still under investigation.

"A good duration of exercise is one that leaves you feeling energized afterward," says Stults-Kolehmainen. This means that extreme fatigue shouldn't be the goal of your workouts. In fact, if you are exhausted, you might be overexerting yourself, especially when it comes to brain health. "Cerebral blood flow seems to peak at 60 to 70% of oxygen uptake, and declines beyond that," he explains. To put it simply, working at about 60 to 70% of your maximum effort appears to yield the best results for your brain, particularly for the prefrontal cortex, which governs cognition, short-term memory, and executive functions. Overexerting beyond this point seems to reduce the benefits of exercise on the brain.

It's essential to remember that everyone begins from a different starting point. Someone who has previously led a sedentary lifestyle with little to no regular physical activity might start with just 10 minutes of daily exercise and experience a similar perceived benefit—the effects of activity/exertion—compared to someone who is more active and exercises regularly for 30 minutes. The key is to begin at your own level, as even the shift from zero to 10 minutes can positively impact your brain. Once you reach a point where you can handle more, increase the intensity or duration to challenge your brain further.

Different types of exercise impact various aspects of brain function. Nearly all physical activity offers some benefit—even just helping to reduce stress, which can negatively affect the brain when chronic. Consistency and regularity are also crucial for maintaining a sharp, healthy brain. A well-known study on exercise and brain health investigated the effects of different types of exercise over various periods of time. It discovered that the brain gains distinct benefits from different exercises, and that the longer you exercise (weeks, months, or years vs. days), the greater and more varied the brain benefits—regardless of the type of exercise.

The Most Effective Ways to Exercise for Brain Health

While it’s challenging to create a universal fitness plan for everyone, here are a few things to consider when designing your workout routine. Recent studies indicate that aerobic exercise might offer more benefits than stretching, toning, or even strength training (especially in terms of its impact on brain health).

Additionally, "exercise that requires more focus tends to place greater demands on the brain," says Stults-Kolehmainen. This could involve activities that require multiple steps, like tai chi or dance, or exercises that keep your attention engaged enough to avoid boredom or going into autopilot mode. However, there's a balance to strike. You want a workout that keeps you interested without being so challenging that it becomes frustrating and leads to giving up.

Incorporating variety and novelty is also essential for brain fitness, so varying exercise types, altering your routines, and challenging yourself to master new activities can help keep your mind alert and your neurons active.

Try organizing your weekly exercise plan with a combination of activities: a few days of cardio on gym machines, a yoga session here and there, and one or two days of strength training using weights or resistance bands.

At the end of the day, Stults-Kolehmainen reiterates what many fitness professionals, doctors, and researchers emphasize: "The best exercise is the one you will actually do and maintain."

Here are five types of exercise that provide significant benefits for your brain.

1. Dance

Don’t miss that Zumba or salsa class! Dancing is not only enjoyable, freeing, and physically demanding—but it’s also fantastic for your brain. Numerous studies suggest that dancing may help lower the risk of dementia.

"Humans thrive on novelty," says Stults-Kolehmainen. It’s easy to see why dancing is such a great boost for the brain, as it is "highly novel, quite complex, social, and mentally engaging—all things the brain appreciates."

Not a fan of dancing in front of others? Try an online streaming platform like Obé or Sculpt Society, which offer dance cardio routines, dance-based full-body workouts, and much more.

2. Cycling

Outdoor cycling appears to offer cognitive benefits for those aged 50 and older. Research has also demonstrated that indoor interval cycling can have a positive effect on Parkinson’s patients. Rao is currently running a clinical trial with sedentary patients aged 65 to 80 using the stationary Peloton bike to examine if cycling three times a week for 30 minutes can enhance brain health and slow the progression of conditions like Alzheimer’s.

"We believe and hypothesize that exercise helps mitigate negative changes in the brain," says Rao. "This is because exercise is neuroprotective and reduces brain inflammation. Inflammation clearly exacerbates the changes associated with Alzheimer’s."

3. Interval Training

Interval training—where you alternate between two different activities or intensities—has been shown to increase BDNF (the crucial protein for neuron function), aiding in memory and learning. However, finding the right balance—getting a solid workout without overexerting—is essential.

You’re probably familiar with HIIT, which stands for high-intensity interval training, a workout involving intense exercise periods followed by recovery. For optimal brain benefits, Stults-Kolehmainen recommends reducing the intensity, such as jogging for one minute followed by running hard for just six seconds. This method provides the advantages of interval training without the buildup of lactic acid and other negative effects of intense exercise.

Don’t stress about making your workout ultra-high-intensity, especially if you’re just starting out. Instead, focus on sticking to an interval pattern and keeping your workouts varied (e.g., walking for a minute, jogging for a minute). Bonus: Interval training also tends to keep you engaged longer than continuous high-intensity sessions or a long moderate workout on the elliptical.

4. Brisk Walking

Walking offers a plethora of remarkable health benefits, but walking at a brisk pace provides even more remarkable advantages for your brain. A 2018 study revealed that walking over 4,000 steps per day had a positive impact on memory in older adults. Walking is also simple, free, potentially social, and doesn't require equipment. For additional perks, a brisk walk through nature offers extra benefits.

5. Tai Chi

Tai chi combines balance, control, breath coordination, and a variety of movements to form a unique, beneficial workout for the brain. Research shows that this ancient, meditative practice can enhance cognitive development, improve memory, and assist in mood regulation and stress management. As a low-impact exercise, tai chi is gentle on the joints, making it ideal for older adults and beginners. It requires no equipment, is often guided by an instructor, and can be performed outdoors.