Time to put the crossword down, at least for now. Puzzles and word games can help keep your brain sharp, but they’re not the only (or even the best) way to do it. According to science, there’s one thing that consistently supports better brain health.
You might have already guessed it, but now it’s confirmed. A major review published in the British Journal of Sports Medicine analyzed over 2,700 studies and found that regular exercise is the number one way to protect your brain.
Of course, this raises even more questions: Do you need to hit the gym daily, or is walking enough? Does exercise preserve all aspects of brain function, and how much do you really need? Fortunately, the study authors have answers.
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The Best Way To Protect Cognition, According to Science
When it comes to protecting your brain, movement really is medicine. Whether it’s low-impact or high-intensity, regular physical activity has been shown to boost brain function—especially when done consistently.
The researchers analyzed 2,724 clinical trials involving 258,279 people, all of whom had their cognitive skills tested after exercising. The tests assessed different brain functions: recalling word lists measured memory, switching between tasks tested executive function and solving puzzles evaluated problem-solving abilities.
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Across the board, exercise had a positive effect on brain health. Activities like walking, cycling, yoga, tai chi and even active video games were all shown to help preserve cognitive function. Mind-body practices like yoga and tai chi may offer additional benefits, however, as they require both physical coordination and mental focus, challenging you to stay present and remember sequences.
These brain benefits were seen in people of all ages, but were especially strong in those who exercised for at least 30 minutes most days of the week. This aligns with the Centers for Disease Control and Prevention’s recommendation of 150 minutes of moderate-intensity physical activity per week.
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How Exercise Keeps Your Brain Young
The study authors explained that exercise, even low-intensity activities like walking or cycling, helps stimulate growth in brain areas involved in learning and memory.
In one study they reviewed, older adults who did consistent cardio for a year showed a 2% increase in hippocampus volume, effectively reversing one to two years’ worth of age-related brain shrinkage. The hippocampus is a part of the brain that plays a major role in forming and storing memories, so keeping it strong is key for staying mentally sharp as we age.
Exercise also encourages the brain to create new brain cells and strengthen existing connections by increasing the release of a protein called brain-derived neurotrophic factor (BDNF). This is a major benefit for older adults as the brain pathways involved in learning and memory deteriorate with age.
“Regular physical activity gets your blood flowing, delivering oxygen and nutrients crucial for a healthy brain,” says Dr. Nikhil Palekar, MD, a geriatric psychiatrist and director of the Stony Brook Center of Excellence for Alzheimer’s Disease, who was not involved in the study. “Think of exercise as a refreshing breeze for your mind, encouraging the creation of new brain cells and making their connections stronger. Whether it’s a brisk 30-minute walk, dance class, bike ride, or a bit of yoga, move your body to keep your brain in peak form.”
Plus, exercising simply feels good, and your brain agrees. Physical activity triggers the release of feel-good chemicals like dopamine and serotonin, which help regulate mood and reduce stress. That matters, because stress can interfere with the brain’s ability to make memories and absorb new information.
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Exercise preserves three cognitive areas
The review showed regular movement helped preserve brain function in three different areas.
The first was overall cognition, which includes skills like critical thinking, learning new information and making decisions. Second was memory, which includes short-term and long-term memory. Lastly, exercise helps protect your executive function, the set of higher-level skills that allow you to focus, plan ahead, solve problems and regulate complex emotions.
People typically see improvements in general cognition and memory after just one to three months of regular physical activity. And good news for gamers: the benefits extended to people who played movement-based video games, too. Those with attention-deficit/hyperactivity disorder (ADHD) showed the greatest improvement in executive function, outperforming those without ADHD.
The science is clear: Exercise is one of the most powerful tools for keeping your mind sharp well into the future. Whether you’re powering through a HIIT workout or just taking a walk while playing Pokémon Go, it all counts and makes a difference.
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Sources
- Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis. British Journal of Sports Medicine.
- What You Can Do to Meet Physical Activity Recommendations. Centers for Disease Control and Prevention.
- Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate. eLife.
- Changes That Occur to the Aging Brain: What Happens When We Get Older. Columbia University Irving Medical Center.
- Dr. Nikhil Palekar, MD, is a geriatric psychiatrist and director of the Stony Brook Center of Excellence for Alzheimer’s Disease
- Learning and memory under stress: implications for the classroom. npj Science of Learning.
