Keeping your brain sharp doesn’t just depend on puzzles or apps. New research shows that regular exercise can improve brain health in as little as 12 weeks, with benefits showing up in thinking, memory, and focus.
The study, published in the British Journal of Sports Medicine, highlights how movement supports brain function at any age. In this article, we’ll explore what the researchers found, why exercise has this effect on the brain, and which types of workouts experts recommend for the strongest mental boost.
What scientists found about exercise and brain health
Researchers from the University of South Australia analyzed data from 133 reviews of randomized controlled trials. They looked at how exercise affected cognition, memory, and executive function, the skills that help you plan, organize, and focus. On average, people who exercised regularly showed clear gains in cognitive performance, with smaller but measurable boosts in memory and executive function.
Kids and teens appeared to benefit most when it came to memory. Adults and older adults also saw improvements, especially in overall thinking skills. The striking part: most people experienced noticeable results after just 12 weeks of consistent activity.
Even moderate exercise, like brisk walking or playing active video games, produced meaningful changes. Ben Singh, Ph.D., explains that exercise increases blood flow in the body, delivering oxygen and nutrients to the brain. This supports the brain’s ability to adapt, strengthens connections between neurons, and helps with learning and memory.
Exercise also stimulates brain-derived neurotrophic factor, or BDNF, which helps grow new nerve cells and keeps existing ones strong. Other benefits include lowering inflammation, balancing stress hormones, and boosting levels of dopamine and serotonin, key chemicals involved in mood and focus.
Steven K. Malin, Ph.D., from Rutgers Robert Wood Johnson Medical School, explains that exercise keeps blood vessels flexible and improves circulation, which eases the heart’s workload and improves delivery of oxygen to the brain. Stronger mitochondria in both muscles and brain cells also help reduce oxidative stress, protecting neurons from damage over time.
Best ways to support brain health with exercise
The findings suggest that nearly any type of physical activity is better than none, but some forms are particularly effective for brain health. Take a look at these recommended options:
- Aerobic exercise. Activities like walking, jogging, cycling, and swimming improve circulation, stimulate BDNF, and strengthen memory and focus.
- Strength training. Weightlifting, resistance bands, and bodyweight moves help regulate insulin, lower inflammation, and build resilience against cognitive decline.
- High-intensity interval training (HIIT). Short bursts of intense effort followed by recovery have been shown to improve neuroplasticity and mental flexibility.
- Mind-body activities. Yoga, tai chi, and dance combine movement with mindfulness, lowering stress while boosting coordination and executive function.
- Exergames. Active video games offer benefits for memory and focus, especially helpful for kids and older adults who may not enjoy traditional workouts.
- Light activities. Even gardening or casual walking can deliver brain benefits.
The bottom line is that you don’t need extreme workouts to see results. Regular movement—whether it’s a morning walk, a yoga session, or strength training—can support your brain in just three months. For anyone looking to stay sharp, exercise is one of the most reliable strategies available.