Boost Your Brain Health with 12 Week Exercise Regime, Study Reveals

On Apr 10, 2025

Exercise and Brain Health: A Comprehensive Guide

Studies have found a strong connection between regular exercise and maintaining good brain health. With just 12 weeks of a regular exercise regime, noticeable brain benefits can be observed. However, not all exercises are created equal.

Experts’ Opinions on Exercise and Brain Health

Experts such as Ben Singh, Ph.D., a researcher at the University of South Australia, Steven K. Malin, Ph.D, an associate professor at Rutgers Robert Wood Johnson Medical School, Amit Sachdev, M.D., medical director at Michigan State University’s Department of Neurology, and Clifford Segil, D.O, a neurologist at Providence Saint John’s Health Center, all agree on the importance of exercise for your brain health.

What Does the Study Say About Exercise and Brain Health?

The study published in the British Journal of Sports Medicine highlights how exercise impacts brain health. Researchers discovered that exercise boosts cognition and found the biggest increase in memory in children and teens. These benefits were seen within 12 weeks of starting a regular exercise program, and high-intensity workouts weren’t necessary to reap these rewards.

How Does Exercise Boost Brain Health?

Exercise increases blood flow in the body, supplying essential oxygen and nutrients to the brain. It also stimulates the release of brain-derived neurotrophic factor (BDNF), which encourages the growth of new neurons and strengthens existing connections between neurons. Exercise also reduces inflammation and oxidative stress, both contributors to cognitive decline. Moreover, it enhances the function of neurotransmitters thereby playing key roles in mood regulation, memory, and cognitive processing.

Why is Exercise Beneficial for Brain Health as You Age?

Exercise helps counteract the natural changes that occur in the brain with aging. This includes structural and functional changes that can lead to cognitive decline, brain atrophy, and an increased risk of neurodegenerative diseases such as Alzheimer’s and dementia. Exercise aids in preserving brain volume, especially in regions crucial for memory, such as the hippocampus. Regular physical activity also strengthens brain pathways linked with memory and executive function, therefore helping to maintain sharp cognitive abilities over time.

Which Exercises are Best for Brain Health?

While any form of movement is better than none, certain types of exercises provide specific cognitive benefits. Aerobic exercises like walking, jogging, swimming, and biking enhance blood flow, stimulate BDNF release, and support memory and executive function. Strength training helps regulate insulin levels, reduce inflammation, and improve cognitive resilience. High-intensity interval training (HIIT) has been shown to boost neuroplasticity and cognitive flexibility. Mind-body exercises such as yoga, tai chi, and dance combine movement with mindfulness, improving coordination, reducing stress, and enhancing cognitive function. Even light-intensity activities such as walking or gardening can provide cognitive benefits.

When prioritizing brain health, it’s beneficial to engage in activities that increase your heart rate, resulting in increased blood flow to the brain. So, if you want to boost your brain health, the best advice is to get moving!