5 Proven Exercises to Boost your Brainpower
1. Aerobic Exercise (e.g., walking, running, cycling)
Research: Studies show that aerobic exercise enhances hippocampal function, which is critical for memory and learning. Regular aerobic activity can also increase brain-derived neurotrophic factor (BDNF), a protein that supports neurogenesis (growth of new brain cells).
Source: Hillman et al., 2008, Nature Reviews Neuroscience.
2. Resistance Training (e.g., weightlifting, resistance bands)
Research: Resistance training has been linked to improved executive functions, such as planning and multitasking. It also reduces inflammation and oxidative stress, which are associated with cognitive decline.
Source: Liu-Ambrose et al., 2010, Archives of Internal Medicine.
3. Yoga
Research: Yoga practices improve focus, memory, and mental flexibility by enhancing mindfulness and reducing stress. It also supports grey matter preservation in the brain.
Source: Gothe et al., 2019, Brain Plasticity.
4. Dance or Complex Motor Skills Training
Research: Activities that require coordination, like dance, stimulate the motor and sensory areas of the brain. Learning new choreography enhances neuroplasticity and improves memory and cognitive flexibility.
Source: Kattenstroth et al., 2010, Frontiers in Aging Neuroscience.
5. High-Intensity Interval Training (HIIT)
Research: Short bursts of high-intensity exercise followed by rest can improve cognitive speed and working memory, potentially due to increased cerebral blood flow.
Source: Tsukamoto et al., 2016, Physiology & Behavior.
