What is the Best Type of Exercise for Brain Health?
Decades of scientific inquiry consistently highlight the importance of exercise in maintaining cognitive health. As a result, many wonder what type of exercise is best for improving and preserving their cognitive function.
Spoiler alert: there isn't a single best type of exercise for brain health; rather, diverse modalities each offer distinct advantages and trade-offs.
Broadly speaking, there are 3 types of exercise. Integrating elements of each of these categories is pivotal for optimizing brain health.
Cardiorespiratory: Moderate-intensity, steady-state cardio includes exercises like brisk walking or cycling at a steady pace. The intensity of the exercise is low enough that you can maintain a conversation but high enough that you would not be able to sing (this is commonly referred to as the “talk test”). Research indicates that this moderate-intensity cardio, also called zone 2 cardio, can notably enhance memory and increase the volume of the hippocampus, the region of the brain that is critical for memory formation (1). Compared to low- or high- intensity cardio, this moderate level appears particularly advantageous for memory enhancement (2). High-Intensity Interval Training (HIIT) is another type of cardiorespiratory training that has the additional benefit of being very time efficient. This modality involves alternating short bursts of intense exercise with periods of rest or low-intensity activity. It significantly boosts levels of BDNF (brain-derived neurotrophic factor), which is crucial for learning, memory, and neural plasticity (3). Moreover, preliminary evidence shows that HIIT may reduce senescent cells associated with age-related cognitive decline, an effect not observed with moderate intensity steady-state cardio (4).
Strength Training: Activities like weightlifting or resistance band exercises are linked to improved executive function—the cognitive processes for planning and decision-making. Although it seems less effective for memory improvement, strength training enhances mitochondrial function in both muscles and the brain, potentially benefiting energy production and overall brain health (5). There's also an intriguing association between lower muscle mass and higher Alzheimer's risk, suggesting a possible link between muscle health and cognitive function (6).
Mind-Body Exercise: Tai chi, yoga, and dance exemplify mind-body exercises, integrating physical movement with cognitive challenges like balance, social interaction, and spatial awareness. Learning new dance forms, in particular, may enhance neural plasticity, memory, task switching, attention, and psychosocial parameters in individuals with mild cognitive impairment (2). Tai chi shows similar promise in improving cognitive function among older adults with dementia (8). However, while these types of activities stimulate the brain in a unique manner, they may not significantly impact physical fitness due to their lower intensity.
While one’s exercise routine should always include these 3 components, it should also be personalized based on body composition, lab markers of metabolic health, and objective fitness tests such as grip strength, VO2 max testing, or the Cooper’s Test. A qualified healthcare professional can help with assessments like these and formulate a plan specific to your needs and goals.
In summary, there is no single best type of exercise for brain health as each modality has its own unique strengths. Incorporating aspects of each into a personalized plan is your best bet for nurturing your brain and safeguarding your cognitive abilities throughout life. By making physical activity a priority, you're not only investing in your physical health but also enhancing your mental resilience and overall quality of life. So, lace up those shoes, grab your mat, or pick up those weights—your brain will thank you for it!
By Danny Angerbauer, MD, MPH
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