Many of us turn to Sudoku, Word, or brain training programs to sharpen our minds. But research is increasingly showing that one of the best ways to improve memory, focus and brain health is exercise.
Our new research examined data from more than 250,000 participants in 2,700 studies. We’ve found that exercise helps boost brain function—whether it’s walking, biking, yoga, dancing, or even playing active video games like Pokémon GO.
Moving your body improves the way you think, make decisions, remember things, and stay focused—no matter what your age.
What science says
Our review adds to a growing body of research showing that regular physical activity improves three key areas of brain function:
- Cognition, which is your overall ability to think clearly, learn, and make decisions
- Memory, especially short-term memory and the ability to remember personal experiences
- Executive functioning, which includes concentration, planning, problem solving, and emotion management.
We conducted an umbrella review, meaning we looked at the results of more than 130 high-quality research reviews that already combined findings from many sports studies. These studies usually involved people starting a new, structured exercise program, not just tracking what they were already doing.
Early studies used a range of brain function tests to assess effects on cognition, memory and executive function. These include things like memorizing lists of words, solving puzzles, or switching quickly between tasks—simple activities designed to reliably measure brain function.
Improvements were small to moderate. On average, exercise led to significant increases in cognition, with slightly smaller but still significant gains in memory and executive function.
These benefits appeared across all age groups, although children and adolescents had major gains in memory.
Individuals with attention deficit hyperactivity disorder (ADHD) showed greater improvement in executive function after physical activity than other population groups.
The brain began to respond relatively quickly—many people experienced improvements after just 12 weeks of regular exercise.
In general, the greatest benefits are seen in those who exercise at least 30 minutes most days of the week, aiming for a total of about 150 minutes per week.
What happens in the brain?
Activities such as walking or cycling can increase the size of the hippocampus, the part of the brain responsible for memory and learning.
About the authors
Ben Singh is a researcher in allied health and human performance at the University of South Australia.
Ashley E. Smith is Associate Professor of Healthy Aging at the University of South Australia.
This article from The Conversation is republished under a Creative Commons license. Read the original article.
In one study, older adults who did aerobic exercise for a year grew their hippocampus by 2 percent, effectively reversing one to two years of age-related brain decline.
More vigorous exercise, such as running or high-intensity interval training, can further increase neuroplasticity—the brain’s ability to adapt and reset itself. It helps you learn faster, think more clearly, and stay mentally sharp as you age.
Another reason to move
The world population is aging. By 2030, one in six people will be over 60 years old. It is associated with an increased risk of dementia, Alzheimer’s disease and cognitive decline.
At the same time, many adults do not move enough. One in three adults does not meet recommended levels of physical activity.
Adults should get at least 150 minutes of moderate exercise — such as brisk walking — or at least 75 minutes of more vigorous activity, such as jogging, each week.
It’s also important to incorporate muscle-strengthening exercises, such as weight lifting, into your workouts at least twice a week.
Daily movement is important
You don’t need to run marathons or lift heavy weights to benefit. Our study found that lower-intensity activities such as yoga, tai chi, and “sports games” (active video games) can be just as effective—sometimes even more so.
These activities involve both the brain and the body. For example, tai chi requires concentration, coordination, and memorizing sequences.
Practice games often involve real-time decision making and quick response to cues. It trains attention and memory.
The important thing is that these forms of movement are universal. They can be done at home, outdoors or with friends, making them a great option for people of all fitness levels or those with limited mobility.
Although you may be doing a lot more in your day-to-day life—like walking instead of driving or carrying your shopping bags home—it’s still important to find time for regular exercise, like lifting weights at the gym or taking a regular yoga class, to reap the full benefits for your brain and body.
Real life applications
If you’re a grandparent, consider Wii Sports virtual tennis or bowling with your grandchild. If you are a teen with ADHD symptoms, try a dance class and see if it affects your concentration in class. If you’re a busy parent, your mind may be clearer if you can squeeze in a 20-minute yoga video session between sessions.
In either case, you’re not only active, but you’re giving your brain a valuable tune-up. And unlike many brain training programs or supplements, exercise has far-reaching benefits, including improved sleep and mental health.
Workplaces and schools are starting to take notice. Short movement breaks are introduced during the working day to improve employee concentration.
Schools that incorporate physical activity into the classroom see improvements in student attention and academic performance.
Exercise is one of our most powerful and accessible tools to support brain health. Best of all, it’s free, widely available, and it’s never too late to get started.
