The Ultimate Brain Health Workout: How Exercise Can Protect Your Mind
If you want to keep your brain sharp, one of the best strategies is to keep your body moving. Research now shows that regular exercise can significantly reduce your risk of dementia and cognitive impairment as you age.
A comprehensive review of 44 studies explored how different types of exercise—including aerobic training, resistance work, balance exercises, and combinations of these—impact cognitive function. The findings were clear: exercising for at least 150 minutes per week can enhance cognitive performance and reduce the likelihood of cognitive decline. Those benefits only increase with up to 300 minutes of exercise per week. While shorter or less frequent workouts still offer some cognitive protection, the improvements are more modest.
It's important to note, however, that when it comes to brain health, more isn’t always better. But increasing movement—both in and out of the gym—does seem to have protective effects on cognitive function. For those pressed for time, the key lies in intensity. Moderate to vigorous exercise was found to be more effective than low-intensity activity in delivering brain-boosting benefits.
Variety is another critical factor. The greatest improvements, particularly in areas like memory and executive function, were observed in people who combined aerobic exercise, resistance training, and balance work. These mixed approaches led to a 30 to 40 percent improvement in cognitive performance.
To build a brain-friendly workout plan, researchers outlined both minimal and optimal strategies. At a minimum, aim for three aerobic sessions per week, each lasting at least 25 minutes, paired with two resistance training sessions of at least 20 minutes. For those seeking optimal results, try five 30-minute aerobic workouts and three intense resistance training sessions of at least 30 minutes each.
Incorporating regular, well-rounded exercise into your routine is more than just a way to stay physically fit—it's a powerful tool for protecting and enhancing your brain health well into the future.
