The 3 best types of exercise for brain health

Often the motivation to exercise stems from a desire to change physical appearance—whether aiming to look slimmer, more toned or to build larger muscles. While regular activity certainly supports those goals, an overlooked advantage is its positive impact on brain health. A review published in the scientific journal *Genes* found that regular physical activity delays brain aging and reduces the risk of dementia, Parkinson’s disease and other neurodegenerative disorders. It also helps ward off depression. For those who have never been active and have lived a predominantly sedentary lifestyle, reaching middle age does not mean it is too late to reap the brain‑supporting benefits of exercise. “Data from the Framingham Heart Study showed that higher physical activity in midlife and later life, but not early adulthood, was associated with a 41 to 45 percent lower risk of dementia. Moderate‑to‑heavy strength was most effective in midlife, while light strength was beneficial in later life,” says Dr. Babak Tousi, a neurologist at the Cleveland Clinic. Tousi emphasizes that every form of exercise benefits the brain—and the rest of the body—but if someone is looking for the most effective approach for brain health, he offers specific guidance. “The best workout for brain health is simply a multicomponent program. No single one outperforms a combination of aerobic, strength and mind‑body workout because each targets different cognitive domains. Simply put, aerobics is most beneficial for memory, strength training is most beneficial for global cognition and mind‑body workout is more beneficial for working memory,” he says. Breaking that down, aerobic activity such as walking, jogging, cycling or swimming supports short‑ and long‑term memory. “Exercise increases blood flow to the brain, delivering more oxygen and nutrients,” he explains. “Studies show that 10 minutes of moderate‑to‑vigorous aerobic activity can improve higher‑level reasoning skills for at least 20 minutes afterward.” For long‑term memory, Tousi notes that aerobic exercise can slow the natural shrinkage of the hippocampus, the brain’s memory center, which is vital for learning and recall. “Studies suggest regular aerobic exercise can help support or even increase the thickness of the brain cortex, which is the outer layer of the brain, with greater cognitive benefits at older ages,” he says. Additional benefits include increased blood flow, strengthened connections between brain cells, support for the growth of new blood vessels and reduced brain inflammation—all of which aid long‑term memory. When it comes to global cognition—the broad measure of intelligence that includes attention, concentration, executive function (planning, problem‑solving, abstract thinking), verbal fluency and memory—strength training stands out. “One review of multiple studies found that strength training (a type of resistance training) was the most effective type of workout for improving global cognition in older adults, performing better than aerobic exercise,” Tousi says. Another study, published in the journal *Aging & Mental Health*, found that strength training improved global cognitive function in both cognitively stable older adults and those with cognitive impairment. The biological mechanisms behind strength training differ from those of aerobic exercise. “Resistance training raises levels of IGF‑1, an insulin‑like growth factor, which helps neurons grow and survive. It also increases BDNF, brain‑derived neurotrophic growth factor, with possibly a greater effect than aerobic training,” Tousi says. Working memory—short‑term memory used to perform cognitive tasks such as calculating a tip, following directions or remembering a phone number—benefits from mind‑body practices. “Their cognitive effects work through mechanisms different from aerobic exercise, chiefly stress regulation, attentional control and neuroplasticity,” he says. Tousi recommends tai chi, yoga and Pilates for working memory. Research indicates that regular yoga may help preserve the hippocampus from age‑related shrinkage, an effect attributed to its stress‑reducing properties. Regarding tai chi, Tousi notes it shows the largest effects of any mind‑body exercise, especially for executive function, and also benefits global cognition. Because different forms of exercise support the brain in distinct ways, Tousi advises incorporating some aerobic activity, strength training and a mind‑body movement into a routine. Such a varied regimen not only promotes well‑rounded brain health but also supports overall physical fitness. Mixing it up, he adds, can be enjoyable.