The Latest Science Around How Exercises Boost Your Brain
By Austin Perlmutter, MD
Brain health is critical to our cognitive function, our mood, general ability to interact with the world and so much more. While many factors contribute to overall brain wellness, exercise has been shown to be among the most effective interventions for preserving cognitive function, preventing neurodegenerative diseases, with additional research indicating a benefit to mood and real-time decision making.
The best approach to exercise for brain health is likely to involves a combination of aerobic, resistance, and flexibility training, each providing unique benefits. Here, we’re exploring the science of the most effective exercises for brain health, focusing on their mechanisms, including immunity, brain-derived neurotrophic factor (BDNF), vascular health, and metabolism.
Aerobic Exercise: The Best-Studied Brain Booster
Aerobic exercise, often referred to as "cardio," includes activities such as running, swimming, and cycling. To date, this is the best studied form of exercise for health benefits, including those related to the brain. For example, aerobic exercise has been shown to improve cognition in people with dementias, and at levels of 30 minutes, up to 3 times a week, a cognitive benefit in those with Alzheimer’s disease.
In the context of mood disorders, aerobic exercise appears to be especially beneficial in depression. A 2018 meta-analysis found a significant benefit in depression relief for those exercising an average of 45 minutes, at moderate intensity, three times/week, for about 10 weeks. This was followed by research demonstrating significant benefit in younger populations, with an ideal targe of 40 minutes of moderate-intensity aerobic exercise three times a week for 6 to 11 weeks.
Importantly, aerobic exercise also appears to acutely boost brain function. Some of the more compelling findings include improvements in processing speed, memory and attention. This means that aerobic exercise provides immediate benefits to the brain as well as long-term advantages.
Resistance Training: Strengthening the Brain
Resistance training, also known as strength or weight training, includes weightlifting, bodyweight exercises, and resistance band workouts. Though often associated with muscle and bone health, resistance training has been increasingly recognized for its brain-boosting benefits.
As it relates to dementia, resistance training has recently been studied to show significant benefits in prevention and cognitive improvement. A 2022 systematic review and meta-analysis found that among multiple forms of exercise, “Resistance exercise had the highest probability of being the optimal exercise therapy to slow cognitive decline, especially for patients with dementia.” Notably, these benefits extend to people with healthy brain function as well. In a 2020 review, resistance training showed cognitive improvements for people who were cognitively healthy as well as cognitively impaired.
Resistance training has more recently been linked to better mental health. In a 2024 systematic review of randomized trials, it was concluded that “resistance training is an effective type of exercise for improving depressive and anxiety symptoms.” These types of benefits have also been demonstrated in specific disease state (e.g., fibromyalgia, breast cancer survivors)
High-Intensity Interval Training (HIIT): Maximizing Efficiency
High-Intensity Interval Training, often called “HIIT,” combines short bursts of high-intensity exercise with brief rest periods. By compressing intense energy use into short periods, one can shorten the total amount of time needed for exercise, and potentially still gain some of the benefits typically associated with aerobic conditioning.
In recent years, HIIT has been the subject of a host of publications specifically looking at brain function. For example, a 2024 review looking at HIIT concluded that it improved information processing and executive function. Importantly, while some of these benefits occurred acutely, while many more were found when people performed HIIT for 8 weeks or more.
Mind-Body and Other Exercises
In addition to the aforementioned forms of exercise, many enjoy activities like yoga, tai chi and qigong practices. The idea here, when it comes to the brain, is that there may be a unique value in movement practices that also require a focus on balance, routines and specific patterns of motion. By and large, the research seems to indicate that there’s a benefit to these types of activities, but that it may be less pronounced than other forms of exercise.
Mechanisms of Action of Exercise for the Brain
All exercises share certain commonalities in terms of what they do to our bodies. However, despite these similarities, different exercises appear to have differential effects on both type and degree of pathway activation, helping explain why they may have varying impacts on brain function. The following are the best-known links between exercise and brain health, and the known effects of each of the above exercises on their modulation.
1. Metabolic benefits
One of the most important connections between exercise and brain health concerns the benefit to metabolic health. Metabolic dysfunction which characterizes conditions like diabetes, obesity and cardiovascular disease is a well-known risk factor for brain issues. Aerobic, resistance and HIIT all seem to benefit metabolic function. In a 2024 review of 28 studies comprising 1620 participants who were overweight or obese, aerobic exercise was found to be best for weight loss, while HIIT had the best benefit for decreasing blood sugar and body fat. Another review in type 2 diabetics found that the brain benefits to metabolic health might be best by combining resistance and aerobic conditioning (135 total minutes per week of which resistance training as at least 60 minutes). The benefit of combined exercise (resistance training and aerobic conditioning for metabolic health in healthy women was also published in a separate 2024 systematic review.
2. Immune benefits
Mild to moderate intensity exercise has been shown to improve immune health and in particular, decrease levels of chronic inflammation which is known to damage brain health. These benefits have been confirmed across multiple forms of exercise. HIIT for example has been linked to lower levels of the inflammatory marker TNF-alpha in those with metabolic dysfunction, and it may be more effective than aerobic conditioning in improving certain inflammatory markers (based on study in overweight boys) However, adding resistance training may make it even more effective for reducing inflammation. When comparing resistance training to aerobic conditioning, a recent 2024 analysis concluded that “both aerobic and resistance training modalities play roles in diminishing inflammatory markers, likely through different biological processes.” Of note, mind-body exercises are also linked to lower inflammation, potentially by decreasing stress pathways that can rev up inflammation if elevated.
3. Vascular health
One of the best-studied benefits derived from typical aerobic conditioning relates to vascular and heart health (which is why it’s often called “cardio” and recommended as a key tool to prevent cardiovascular disease). Vascular health directly impacts the brain, which requires ongoing and high levels of nutrient and oxygen deliver via blood vessels, and which becomes more susceptible to vascular dementia and stroke as we age. We’re now learning that in addition to aerobic conditioning HIIT may also provide significant vascular benefits.
4. Amplification of neuroplasticity
Each moment, our brains rewire and restructure themselves, a process called neuroplasticity. For years, we’ve known that impairments in neuroplasticity translate into higher risk for brain issues like dementia and mood disorders. Exercise is thought to be one of the most potent ways to boost neuroplasticity. In particular, exercise increases molecules called neurotrophins that are believed to enhance neuroplastic processes. Among neurotrophins, brain-derived neurotrophic factor (BDNF) is the best known. BDNF levels are known to be elevated through multiple forms of exercise. In a compelling 2022 analysis of five forms of exercise, resistance training was found to be the most powerful way to elevate BDNF levels. However, HIIT and aerobic conditioning are well-established as ways to increase BDNF and related molecules. Finally, mind-body exercises like yoga have also shown promise as a way to upregulate neuroplasticity.
Based on this data, here’s a sample protocol for how to optimize brain health using exercise. As always, consult your healthcare practitioner or work with a trainer to find what’s best for you!
Exercises for Brain Health: Breakdown & Mechanisms of Action
1. Aerobic Exercise (Cardio)
Best Options: Running, brisk walking, cycling, swimming, rowing, dance workouts
Mechanisms:
Increases BDNF, enhancing neuroplasticity and learning
Improves vascular health, reducing stroke and dementia risk
Enhances mood
Promotes healthy metabolism
Ideal Protocol: 40 min, 3x per week, moderate intensity (e.g., 60-75% HR max)
2. Resistance Training
Best Options: Free weights, resistance bands, bodyweight exercises (squats, push-ups, deadlifts)
Mechanisms:
Stimulates BDNF production (potentially the most effective form for BDNF elevation)
Enhances cognitive resilience, especially in aging populations
Improves metabolic and immune function, lowering inflammation
Ideal Protocol: 2-3x per week, full-body training, 8-12 reps, 2-3 sets
3. High-Intensity Interval Training (HIIT)
Best Options: Sprint intervals, cycling, jump rope, rowing
Mechanisms:
Improves executive function and processing speed
Enhances metabolic regulation, improving blood sugar control
Targets chronic inflammation
Ideal Protocol: 15-25 min, 1-2x per week, 30-60s high-intensity intervals (80-90% HRmax) followed by active rest
4. Mind-Body Exercises
Best Options: Yoga, Tai Chi, Qigong, Pilates
Mechanisms:
Enhances neuroplasticity through mindfulness and movement
Lowers stress-driven inflammation via cortisol regulation
Supports balance, coordination, and cognitive control
Ideal Protocol: 1-2x per week, 30-45 min sessions
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