If you’re looking to keep your brain in tip-top shape, participating in regular exercise could be the key. And it doesn’t have to be a complicated or intense workout—the best brain-boosting exercises are the ones you enjoy enough to do consistently. A study by researchers at the Institut universitaire de gériatrie de Montréal in Canada found that consistency and enjoyment are the most significant factors, rather than specific types of exercises.
Exercise and Your Brain
Physical activity offers numerous benefits to both your body and your mind. As you age, regular exercise can protect your memory and cognitive function, making it an essential part of maintaining brain health throughout your life.
The Canadian study investigated the impact of various exercise programs on the cognitive function and memory of adults between 62 and 84 years old. Two-thirds of the participants engaged in intense aerobic exercise and strength training routines, while the remaining participants took part in less rigorous activities, such as various ball games or exercises focusing on balance, flexibility, and coordination.
The findings revealed that no single exercise was the best for brain health. Instead, whatever participants enjoyed and were willing to do consistently reaped the most benefits. Basically, as long as you’re staying physically active on a regular basis, you’re doing your brain health a favor.
The Importance of Consistency
This is excellent news for those who may not feel comfortable at the gym or participating in strenuous activities. There are plenty of options for exercises that you can do consistently, and they all can have a positive impact on your brain health.
As researcher Nicolas Berryman explains, “For a long time, it was believed that only aerobic exercise could improve executive (brain) functions. More recently, science has shown that strength-training also leads to positive results.” The study emphasizes that even if you prefer a less intense form of physical activity, you can still benefit your cognitive function.
Berryman highlights that structured activities explicitly designed to improve gross motor skills can have a positive effect on the executive functions that naturally decline as people age. He encourages seniors to remember that they have the power to improve their physical and cognitive health at any stage in their lives—and there are numerous methods available to do so.
Recommended Exercises for Brain Health
If you’re looking for specific ways to incorporate more physical activity into your routine, consider these suggestions that have been shown to help support brain function:
- Aerobic Exercise: Activities that get your heart rate up, such as brisk walking, swimming, or dancing, are beneficial to both brain and heart health. The Mayo Clinic recommends 150 minutes of moderate-intensity aerobic exercise each week for optimal benefits.
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Strength Training: Resistance exercises using your body weight, resistance bands, or free weights can help improve brain function and overall fitness. Two days of strength training per week, working all major muscle groups, is advised for adults according to the American Heart Association.
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Balance and Coordination: Engaging in activities that focus on balance and coordination, such as yoga or Tai Chi, can help improve cognitive function. Harvard Medical School suggests these activities can also reduce the risk of falls in older adults.
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Social and Cognitive Activities: Participating in group sports, dance classes, or other social activities can combine physical exercise with cognitive stimulation, offering added benefits for brain health. The Alzheimer’s Association reiterates the importance of staying socially engaged as it supports brain health.
The bottom line is that any form of physical activity that you enjoy and can do regularly will have a positive impact on your cognitive function and memory. So, whether you choose to lace up your running shoes, join a dance class, or practice gentle yoga, you’ll be doing your brain a favor. Remember, consistency is key—make your chosen exercise something you look forward to and be more likely to incorporate it into your daily life, supporting a healthy brain as you age.
