Best Brain Exercises To Improve Function

Exercise is a well-known stress buster and mood booster, but did you know it can also improve your brain function? Regular physical activity has been shown to increase brain plasticity, enhance cognitive abilities, and even reduce the risk of cognitive decline and dementia. In this blog, we’ll explore the best exercises to improve brain function and why they are so effective.

The Best Exercises To Improve Brain Function

1. Aerobic Exercise

Aerobic exercise, also known as cardio, is any activity that increases your heart rate and breathing. This type of exercise has been shown to have a positive impact on the brain by increasing the production of neurotrophic factors, which are chemicals that support the growth, survival, and differentiation of brain cells. Aerobic exercise has also been shown to improve memory, attention, and executive function, which are key cognitive skills that are important for daily life.

Examples of aerobic exercise include running, cycling, swimming, and brisk walking. Aim for at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, most days of the week. If you’re new to exercise, start with shorter bouts of activity and gradually work your way up to longer sessions.

2. Resistance Training Brain Exercises

Resistance training, also known as strength training or weightlifting, has also been shown to have a positive impact on the brain. This type of exercises has been shown to increase brain-derived neurotrophic factor (BDNF), a protein that is essential for the growth, survival, and differentiation of brain cells. Resistance training has also been shown to improve memory, attention, and executive function, as well as reduce the risk of cognitive decline and dementia.

Examples of resistance training include weightlifting, bodyweight exercises, and resistance band exercises. Aim for at least two days of resistance training per week, focusing on all major muscle groups, including your legs, arms, back, chest, and core.

3. Yoga and Mindfulness: Brain Exercises

Yoga and mindfulness practices exercises have been shown to have a positive impact on the brain by reducing stress and anxiety, increasing brain plasticity, and improving cognitive function. Yoga has been shown to increase BDNF, while mindfulness has been shown to increase activity in the default mode network, a network of brain regions that is associated with self-referential thinking and is active during rest and meditation.

Examples of yoga and mindfulness practices include Hatha yoga, Vinyasa yoga, and mindfulness meditation. Aim for at least 10-15 minutes of yoga or mindfulness practice most days of the week, gradually increasing the duration as you become more comfortable.

4. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity activity followed by recovery periods. These type of exercises has been shown to have a positive impact on the brain by increasing BDNF and improving cognitive function. HIIT has also been shown to be more effective than steady-state cardio for improving brain function, as the short bursts of high-intensity activity provide a greater challenge for the brain.

Examples of HIIT include running intervals, cycling intervals, and bodyweight circuits. Aim for at least 20 minutes of HIIT, two to three times a week, gradually increasing the intensity and duration as you become more comfortable.

5. Dual-Task Training

Dual-task training is a type of exercise that involves performing two tasks simultaneously, such as walking and counting backwards or doing squats while reciting the alphabet. These type of exercises has been shown to have a positive impact on the brain by improving cognitive control, attention, and executive function. Dual-task training has also been shown to be more effective than single-task training for improving brain function, as the added challenge of performing two tasks simultaneously requires the brain to work harder and improves its ability to multitask.

Examples of dual-task training include walking while reciting the alphabet, doing squats while counting backwards, and doing jumping jacks while reciting a poem. Aim for at least 10 minutes of dual-task training, two to three times a week, gradually increasing the complexity and duration as you become more comfortable.

Exercises has a multitude of benefits for the brain, from increasing brain plasticity and cognitive function to reducing the risk of cognitive decline and dementia. Whether you prefer aerobic exercise, resistance training, yoga, HIIT, or dual-task training, incorporating physical activity into your daily routine is a great way to improve your brain health. So, get up, get moving, and start reaping the benefits of exercise for your brain today!