When people think about exercise, they often think about losing weight, heart health, or building strength. Those benefits matter, but exercise may also help your brain.
Research shows that staying active supports thinking skills like memory and attention (Erickson et al., 2019). It is also linked to better mood (Singh et al., 2023) and to a lower risk of dementia (Livingston et al., 2024).
But does every type of exercise help the brain the same way? Not exactly. Different types may help in different ways, so a mix of activities makes sense.
Why Is Exercise Good for the Brain?
Researchers are still learning exactly how, but aerobic exercise has been shown to improve some thinking skills (Hillman et al., 2008). In one trial of older adults, it even increased the size of a brain area tied to memory (Erickson et al., 2011).
You don't need the perfect workout. What matters is finding ways to move regularly.
Aerobic Exercise and Brain Health
Aerobic exercise has the most research behind it for brain health. It includes brisk walking, cycling, swimming, jogging, and dancing, which raise your heart rate for a while. In adults over 50, aerobic exercise has been shown to help thinking skills (Northey et al., 2018).
Guidelines recommend 150 to 300 minutes of moderate activity a week (Bull et al., 2020). That is about 30 minutes on most days. Walking is an easy place to start, and some benefit may come from even less (Gallardo-Gómez et al., 2022).
Strength Training and Cognitive Health
Strength training, such as lifting weights, using resistance bands, or doing bodyweight exercises, also supports thinking skills in adults over 50 (Northey et al., 2018; Gallardo-Gómez et al., 2022). Canadian guidelines recommend strength activities at least two days a week for adults (Canadian Society for Exercise Physiology [CSEP], 2020).
Balance, Coordination, and Mind-Body Exercise
Tai Chi and yoga combine movement, breathing, and focus. They are linked to small to moderate gains in thinking skills in older adults (Zhang et al., 2018). They may also help with stress, which can affect memory over time (Lupien et al., 2009).
Dancing, pickleball, and racquet sports also count as physical activity and are a fun way to add variety.
Everyday Movement and How Much You Need
Gardening, walking the dog, and taking the stairs all count. Guidelines encourage adults to move regularly and sit less (Bull et al., 2020; CSEP, 2020).
Current guidelines for adults suggest:
At least 150 minutes of moderate to vigorous activity each week (CSEP, 2020). The World Health Organization suggests 150 to 300 minutes of moderate activity (Bull et al., 2020).
Muscle-strengthening activities at least two days per week (CSEP, 2020)
If you can't reach these amounts yet, starting smaller is still worthwhile (Gallardo-Gómez et al., 2022).
Exercise Is Only One Piece of Brain Health
Exercise works best alongside other healthy habits, such as good sleep (Lim & Dinges, 2010), managing stress (Lupien et al., 2009), and staying socially connected (Livingston et al., 2024).
If problems with memory, attention, or thinking continue, see a professional. Causes can include brain injury, concussion, sleep problems, stress, or low mood, and an assessment can help find next steps.
If you have had a concussion or another brain injury, check with your healthcare provider before starting or increasing exercise.
The Takeaway
There is no single perfect exercise for the brain. A mix of aerobic activity and strength training, with options like Tai Chi or yoga, is well supported. The best plan is one you will keep doing.
This article is for general information only and is not a substitute for advice from a qualified healthcare provider.
References
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