For years, research has shown getting plenty of regular exercise benefits both your mental and physical health. But what if you’re short on time? Can you still get the memory-boosting perks of a workout? Good news: A new study from UC Santa Barbara revealed that short, intense bursts of exercise are also good for the brain. Read on to discover what the study found, how long you need to be active to keep your thinking sharp and other types of exercise that protect against cognitive impairment.
What the study found about exercise for brain health
A new study published in the journal Communications Psychology suggests that short, intense bursts of exercise can improve your cognitive function. The researchers screened thousands of exercise studies from 1995 to 2003 to determine which exercises most consistently improved memory, attention, executive function, information processing and other cognitive functions.
“Exercises involving full-body movements—like sprinting, cycling or high intensity interval training (HIIT)—are ideal for maximizing cognitive benefits,” says Stewart Parnacott, chief clinical advisor at Ready Wellness. “These quick movements elevate the heart rate and pump oxygen-rich blood to brain areas involved in goal-setting, memory and planning.”
How long you exercise also makes a difference when it comes to brain health. The study found that the impact on cognition was more substantial in exercise sessions of 30 minutes or less than for longer sessions, explains Amanda Grimm, CPT, certified Running Coach at We Run. (More on why short workouts are so effective below.)
Study limitations on exercise and brain health
When figuring out which exercises are best for your brain, it’s important to recognize that his study only looked at subjects who were between the ages of 18 and 45. “Not everyone is physically able to do vigorous exercise, so know that consistency with training—any type of movement—is also important, and something is always better than nothing,” says Chris Mohr, PhD, fitness and nutrition advisor for Fortune Recommends.
Grimm adds that there is further work to be done in this area, but anyone looking to boost their cognitive abilities could benefit from a short, intense workout. “In addition to any cognitive benefits, this type of exercise will also help to improve cardiovascular health, increase fat burning and improve overall fitness.”
Why short, intense bursts of exercise are good for the brain
Throughout their research, the team discovered that executive functioning (which helps us plan, manage and multitask) was the main cognitive domain impacted by vigorous exercise. And HIIT exercises were among the most successful.
What makes brisk exercises so effective? Short bursts of vigorous exercise increase blood flow to the brain, which provides oxygen and nutrients that are helpful for cognitive functions, explains Mohr. As a result, “this stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of neurons, which helps with memory and improves executive functions like problem-solving and planning.”
What other exercises improve cognitive function?
While researchers found that doing HIIT exercises improved cognitive function the most, other intense exercise can also be beneficial. You’ll want to aim for moderate-to-vigorous physical activities that increase your heart rate.
Activities like “walking fast, jogging, biking, swimming or HIIT are all great choices,” says Mohr. “Choose an activity you enjoy to easily incorporate it into your routine and enhance your overall workout.”
For improved physical and mental health, Mohr suggests doing the exercise(s) of your choice at least three times a week.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
