Physical activity benefits your health in multiple ways. It helps maintain muscle strength, supports heart health, promotes a healthy body weight, and reduces the risk of chronic diseases, including diabetes.
However, exercise is not just good for the body—it's also beneficial for the brain. Numerous studies suggest that the brain regions responsible for thinking and memory have a larger volume in physically active people compared to those who do not exercise.
One study showed that engaging in regular moderate-intensity exercise for six months to a year can be associated with an increase in the volume of specific brain regions.
Physical activity can also improve memory and thinking indirectly by boosting mood and sleep, as well as reducing stress and anxiety. Problems in these areas frequently cause or exacerbate cognitive impairment.
Which exercises are best for the brain?
Is there a specific type of physical activity that is better for the brain than others? There is no definitive answer yet, as most studies to date have primarily focused on one type of exercise: walking.
"However, it is highly likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits," explains Dr. Scott McGinnis, an associate professor of neurology at Harvard Medical School.
A study published in the Journal of the American Geriatrics Society revealed that Tai Chi (a traditional Chinese martial art) can enhance cognitive functions in older adults, particularly executive functions.
Photo: Executive functions are responsible for the following mental processes:
- planning;
- working memory;
- attention span;
- problem-solving;
- verbal reasoning.
This might be due to the fact that Tai Chi consists of slow and focused movements, which requires the continuous learning and memorization of new skills and sequences.
How to maximize the brain benefits of exercise
Dr. McGinnis recommends turning physical activity into a permanent habit—almost in the same way you would regularly take prescribed medications.
You should aim for moderate-intensity exercises. For example, a great way to start would be a brisk daily walk—overall, you should dedicate about 150 minutes a week to physical activity.
Start with just a few minutes a day, and then increase the duration of your workouts by 5–10 minutes each week until you reach the recommended goal.
Photo: Since some studies suggest that the first noticeable cognitive benefits of exercise may appear after about six months, it is important to be patient and not expect instant results. For a long-lasting effect, physical activity must remain a permanent part of your lifestyle.
* Source: health.harvard.edu (Additional recommendations can be found in the Harvard Medical School special health report "Workout Workbook").
