Which exercises do neurologists recommend for your brain?

We often associate exercise with great physical health, and for good reason. Exercise is one of the best ways to improve your health and lower your risk for conditions like diabetes and heart disease.

But did you know that exercise is also great for brain health? A regular exercise routine is shown to improve memory and reasoning while reducing your risk of dementia and cognitive decline. In fact, studies have shown that the parts of the brain associated with thinking and memory are larger in people who exercise regularly.

"Whether it’s swimming, biking or a brisk walk, moderate to vigorous physical exercise can improve cognitive function,” said Steven Meyers, MD, neurologist with Endeavor Health.“ Even doing household chores like mowing the lawn or vacuuming gets your body moving and can help keep your brain sharp as you age.”

Why is exercise good for your brain?

There are many reasons exercise is great for your brain health. Physical activity helps you sleep better, improves your mood, and reduces stress and anxiety — all of which greatly improve cognitive health.

Exercise also directly benefits your physical brain by reducing inflammation and improving blood flow to the brain. Interestingly, physical activity is also shown to increase your cerebral cortex’s thickness. Your cerebral cortex is responsible for high-level brain functions like consciousness, communication and memory.

Finally, exercise is a great way to promote neuroplasticity — your brain’s capacity to create new neural connections.

“If you want to stay a lifelong learner, make regular exercise a part of your daily routine,” said Dr. Meyers.

What exercises are best for your brain?

To get the most benefit for your brain, aim for at least 150 minutes of moderate physical activity this week, or 75 minutes of vigorous physical activity. You can break it up into 20-30 minutes per day.

Here are three exercises to get you started:

1. Research suggests that aerobic exercise may be one of the best for brain health: think jogging, dancing, swimming, biking, or even a brisk walk. “Aerobic exercise gets your blood pumping, which improves blood flow to your brain,” said Dr. Meyers. “Increased blood flow delivers oxygen to the brain, which can increase brain volume and the number of blood vessels in the brain, helping fight age-related decay.”
2. You can also get brain-boosting benefits from lower-intensity exercise. Mind-body exercises like yoga and tai chi have been linked to cognitive improvements. In fact, according to a study published in the Journal of the American Geriatrics Society, tai chi might improve cognitive function in older adults.
3. Weight resistance training is another lower-intensity exercise that not only helps build strong bones and muscles but can also improve attention, memory, and reasoning while helping prevent cognitive decline and dementia.

“If you don’t know where to start, start slowly,” said Dr. Meyers. “Park at the back of the parking lot, take the stairs instead of the elevator, or walk around the whole store before buying your groceries. Little changes can help you build up an exercise routine that can have a real and lasting impact on your brain health.”