Key takeaways
- Exercise boosts brain blood flow.
- It raises BDNF.
- Walking can grow the hippocampus.
- Aim for 150 minutes a week.
- Any movement is better than none.
Scientists have found that what is good for the heart is good for the brain, and exercise is at the top of the list.
How exercise helps the brain
Blood flow
Aerobic exercise increases oxygen and nutrient delivery to the brain.
BDNF
Exercise raises brain-derived neurotrophic factor, often described as "fertiliser for the brain".
Hippocampus
A year-long trial found that walking three times a week increased hippocampal volume in older adults.
Mood and sleep
Exercise reduces stress and improves sleep, both vital for memory.
Best types of exercise
| Type | Examples | How often |
|---|---|---|
| Aerobic | Brisk walking, cycling, swimming | 150 min/week |
| Strength | Weights, resistance bands | 2 days/week |
| Balance and coordination | Tai chi, dancing, yoga | 2–3 days/week |
| Everyday movement | Gardening, stairs, housework | Daily |
Exercise and nutrition together
Exercise energizes the brain from the outside; good nutrition supports it from the inside. Brain Savior's ginkgo supports blood flow to the brain, and Siberian ginseng supports stamina, complementing an active lifestyle.
Sources
- Erickson K.I. et al. – "Exercise training increases size of hippocampus and improves memory," PNAS, 2011.
- U.S. Department of Health and Human Services – "Physical Activity Guidelines for Americans," 2nd edition.
- Harvard Health Publishing – "Exercise can boost your memory and thinking skills."
Common questions
Does exercise improve memory?
Yes. Regular aerobic exercise is linked to better memory and a larger hippocampus.
What is BDNF?
A protein that supports the growth and survival of brain cells; exercise raises it.
How much exercise is good for the brain?
At least 150 minutes of moderate activity a week, plus strength training.