Brain Health Exercise | Is There a Single Best Workout for Your Brain?

An exercise is considered beneficial for the brain when it triggers specific biological processes that support neuron health and growth. The most critical of these processes is the increased production of Brain-Derived Neurotrophic Factor (BDNF). BDNF is a protein that acts like a fertilizer for the brain, promoting the survival of existing neurons and encouraging the growth of new ones, a process called neurogenesis. It also strengthens synapses, which are the connections between neurons, enhancing the brain's ability to learn and form memories. Furthermore, exercise increases blood flow to the brain, delivering more oxygen and essential nutrients while clearing out metabolic waste products. This improved circulation supports overall brain tissue health and function. Specifically, aerobic exercises like running, swimming, and cycling are most effective at increasing BDNF levels and stimulating these positive changes. These activities elevate heart rate for a sustained period, maximizing cardiovascular output and, consequently, the neurochemical and vascular benefits to the brain. Therefore, the "best" brain exercise is one that robustly stimulates these neuroprotective and neurogenerative mechanisms.

While aerobic exercise is unparalleled for boosting BDNF and neurogenesis, relying on it exclusively neglects the unique cognitive benefits of other exercise modalities. A combination is superior because different types of exercise challenge the brain in distinct ways. For instance, resistance training (e.g., weightlifting) has been shown to improve executive functions—a set of cognitive processes that include planning, working memory, and cognitive flexibility. This type of exercise requires focus and structured motor control, which strengthens neural circuits in the prefrontal cortex. Furthermore, exercises that involve complex motor skills and coordination, such as dancing or tennis, stimulate the cerebellum and parietal cortex, enhancing spatial awareness and procedural memory. By integrating aerobic, resistance, and skill-based training, you create a comprehensive regimen that targets multiple neural pathways and cognitive domains, leading to more holistic brain health than any single type of exercise could achieve alone.

For tangible cognitive benefits, the standard recommendation is to engage in at least 150 minutes of moderate-intensity aerobic exercise per week. This can be broken down into 30 minutes a day, five days a week. Moderate intensity is defined as an activity that raises your heart rate and makes you breathe harder, but you can still hold a conversation. Examples include brisk walking, cycling on level ground, or swimming. Alternatively, 75 minutes of vigorous-intensity exercise, such as running or high-intensity interval training (HIIT), can yield similar or even greater benefits in less time by maximizing BDNF release and cardiovascular response.

Absolutely. Strength training directly impacts cognitive health, particularly executive function and memory. The focused attention and precise motor control required to perform lifts correctly engage the prefrontal cortex and motor cortex. Physiologically, resistance exercise triggers the release of different beneficial substances, including Insulin-like Growth Factor 1 (IGF-1), which also plays a role in neurogenesis and synaptic plasticity. Regular strength training sessions, twice a week, focusing on major muscle groups, are sufficient to elicit these cognitive improvements, complementing the effects of aerobic exercise.

Yes, the cognitive complexity of an exercise provides an additional layer of brain-boosting benefits. Activities that require learning new patterns, making quick decisions, and coordinating complex movements—such as martial arts, dance, or racquet sports—are exceptionally effective. These exercises challenge the brain to build and strengthen neural connections in a way that repetitive, simple movements do not. This is because they engage multiple cognitive domains simultaneously: procedural memory (learning the moves), spatial awareness (navigating space), and executive function (strategy and decision-making). This process, known as motor skill learning, enhances neuroplasticity, which is the brain's ability to reorganize itself by forming new neural connections. Essentially, you are not just exercising your body; you are actively training your brain's processing speed, coordination, and adaptability.