When we think of exercise, we often picture leaner bodies, improved muscle tone, or better cardiovascular health. But beneath the surface, your brain is quietly reaping some of the most powerful benefits of physical activity. From increasing focus and memory to reducing the risk of dementia, movement is not just good for your muscles—it’s essential for your mind.
As a 3rd Generation Classical Pilates instructor who is the sole care-taker for her 87-year old mother, I am deeply familiar with the impacts of aging and have seen what does and does not work.
In summary: The right types of movement and exercise work.
In this article, I’ll explore the most effective types of exercise for brain health: cardio, low-impact movement, strength training, and Pilates. We’ll also highlight other actions—like coordination drills and balance work—that boost cognitive resilience and long-term neurological vitality.
The Brain-Exercise Connection: Why It Matters
Your brain is a high-demand organ. Despite making up only about 2% of your body weight, it consumes roughly 20% of your energy. Regular movement boosts blood flow, which increases oxygen and nutrient delivery to the brain. It also stimulates the release of brain-derived neurotrophic factor (BDNF)—a protein that promotes the growth of new neurons and protects existing ones. Think of BDNF as “Miracle-Gro” for your brain.
Benefits of Exercise for the Brain
- Improved memory and learning
- Reduced stress and anxiety
- Enhanced executive function (decision-making, focus, multitasking)
- Neuroplasticity: your brain’s ability to rewire and adapt
- Lower risk of Alzheimer’s and age-related cognitive decline
A study in the Proceedings of the National Academy of Sciences found that aerobic exercise increases the size of the hippocampus—a brain area crucial for memory and learning . Let’s dive into how specific forms of movement contribute to this.
1. Cardiovascular Exercise: Oxygenating the Brain
Cardio activities like brisk walking, cycling, swimming, and dancing are among the most powerful tools for brain health. They get your heart pumping, increasing circulation to the brain and triggering the release of neuroprotective chemicals.
How Cardio Helps the Brain:
- Boosts mood by increasing dopamine and serotonin
- Improves focus through enhanced blood flow to the prefrontal cortex
- Encourages neurogenesis, the creation of new brain cells
- Reduces risk of dementia by up to 30%, according to the Alzheimer’s Society
Best Practices:
- Aim for 150 minutes per week of moderate-intensity cardio
- Include intervals (short bursts of intensity) for an added cognitive challenge
- Walk in nature when possible—studies show it reduces rumination and mental fatigue
2. Low-Impact Movement: Sustained Brain Support
Low-impact exercises like rebounding, elliptical workouts, water aerobics, and Tai Chi are ideal for those seeking gentle but effective brain-boosting movement. They’re easy on the joints while still delivering benefits to the nervous system.
Why It Works:
- Promotes lymphatic circulation, which may help clear brain waste
- Reduces inflammation linked to neurodegenerative disease
- Supports long-term consistency, a key factor in cognitive improvement
Try This:
- Rebounding on a mini-trampoline improves balance and stimulates the vestibular system
- Tai Chi improves proprioception (body awareness), which sharpens spatial memory and coordination
3. Strength Training: Lifting for Mental Clarity
Lifting weights isn’t just for building muscle—it’s for building mental resilience. Studies show that resistance training improves executive function, memory, and even emotional regulation.
Brain Benefits of Strength Training:
- Increases insulin sensitivity, which is linked to better cognitive health
- Stimulates the release of IGF-1 (insulin-like growth factor), promoting neuron survival
- Enhances working memory and attention span
A 2017 study published in NeuroImage: Clinical found that strength training twice per week significantly slowed cognitive decline in older adults .
Recommendations:
- Train 2–3 times per week
- Focus on compound movements (squats, deadlifts, push-ups) for full-body engagement
- Include mind-muscle focus to increase neural recruitment and cognitive payoff
4. Pilates: The Mindful Movement That Sharpens Focus
Pilates is often seen as a tool for core strength and posture, but it’s also a hidden gem for brain health. Combining physical movement with deep concentration and breath awareness, it bridges the gap between physical fitness and cognitive performance.
What Makes Pilates Brain-Friendly:
- Enhances interoception—your awareness of internal sensations
- Activates mindfulness pathways, reducing stress and improving mood
- Boosts coordination and neural integration through complex movement patterns
Core Principles that Support the Brain:
- Control: Movements are precise, requiring mental focus
- Concentration: Keeps you present and engaged
- Breath: Syncs movement with respiration, calming the nervous system
- Centering: Focus on balance and symmetry
Practicing Pilates regularly can improve body-brain integration, a key part of healthy aging and injury prevention.
Want a private session? Email erica@immerhealth.co. Erica is a 3rd Generation Classical Pilates instructor and has worked with all body types.
5. Neuro-Motor Training: Balance, Agility, and Coordination
Don’t underestimate the power of play. Activities that challenge your coordination, balance, and rhythm stimulate underutilized areas of the brain.
Examples Include:
- Rebounding (see one here!)
- Balance board drills
- Jump rope
- Dance like nobody’s watching
- Ball toss
- Crawling or animal flow patterns
These exercises activate the cerebellum, which contributes not just to movement but to processing speed, decision-making, and even language.
6. Other Brain-Boosting Actions
Incorporating a well-rounded approach ensures your brain gets everything it needs for long-term health.
Include:
- Breathwork: Techniques like box breathing reduce cortisol and improve focus
- Mobility drills: Increase circulation to spinal and cranial nerves
- Stretching: Decreases sympathetic (fight-or-flight) activation
And don’t forget rest and sleep—essential for memory consolidation and BDNF activity.
Sample Weekly Plan for Brain Health
Here’s a beginner-friendly weekly plan that integrates the elements discussed:
| Day | Activity |
| Monday | 30-min brisk walk + 10-min strength (legs) |
| Tuesday | Pilates class (45 min) |
| Wednesday | Low-impact rebounder (20 min) + breathwork |
| Thursday | Strength training (upper body + core) |
| Friday | Tai Chi or Yoga + nature walk |
| Saturday | Dance or agility games |
| Sunday | Rest + light stretching or meditation |
Consistency matters more than intensity. Pick activities you enjoy and can maintain.
Final Thoughts: Movement as Medicine
Exercise is not just a lifestyle choice—it’s a biological necessity for a healthy brain. Whether you’re cycling through the countryside, lifting weights, or focusing through a Pilates flow, each movement is an investment in your future cognition.
The best part? The benefits are immediate and long-term. After a single session, you may feel sharper, calmer, and more focused. Over time, you build a brain that’s more resilient, adaptive, and youthful.
So move. Not just for your body, but for your memory, your clarity, your joy.
Email to get a pre-reader copy of ImmerHealth’s upcoming book, Brain Health Longevity, to be available on Amazon!
References
- Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108
- Alzheimer’s Society. (2023). Physical activity and dementia. https://www.alzheimers.org.uk
- Mavros, Y., et al. (2017). Resistance training and cognitive function in older adults. NeuroImage: Clinical, 13, 126–134. https://doi.org/10.1016/j.nicl.2016.12.013
