Working out can be a great way to protect your brain health—and new research suggests you don’t necessarily need to “go hard or go home” to see benefits.
According to a large review first published in The British Journal of Sports Medicine this past spring, all kinds of exercise—regardless of intensity level—can significantly boost brain health for all ages.
In particular, moderate-intensity exercise led to the most significant results for memory and executive function (like problem solving and reasoning). Low-intensity exercise was most beneficial for general cognition.
Researchers also studied specific activities and found that active video games known as “exergames” delivered the most significant cognitive benefits, followed by mind-body activities such as yoga and Tai Chi.
Here’s what experts had to say about the new study, plus how to incorporate these three exercises into your fitness routine for the maximum brain boost.
For this study, researchers analyzed findings from 133 reviews that included over 258,000 participants.
Looking for patterns across the various reports, the researchers found “strong evidence that exercise improves general cognition, memory, and executive function across all age groups,” said lead study author Ben Singh, PhD, postdoctoral researcher in population and digital health at the University of South Australia.
The benefits were especially noticeable for children, adolescents, and people with attention-deficit/hyperactivity disorder (ADHD), Singh told Health.
Other exercise factors that impacted brain health included:
- Intensity. Low- to moderate-intensity exercise had a slightly stronger association with brain health than vigorous or high-intensity exercise.
- Intervention time. Committing to an exercise routine for even a short period of time (one to three months) was beneficial, particularly for general cognition. However, longer interventions were helpful for other aspects of brain health, too.
- Activity type. Exergames—video games that require physical movement—had the biggest effects on cognition and memory. Yoga, Tai Chi, or other exercises that require people to remember coordinated movement sequences were also particularly beneficial for memory.
“These findings reinforce the importance of incorporating even light physical activity into daily life as part of a long-term strategy for maintaining brain health,” said Singh.
This latest study is just a jumping off point, Singh said—evidence quality varied, exercise protocols across studies weren’t consistent, and most reports only looked at short-term cognitive benefits.
However, this is yet another piece of evidence that moving more is good for your brain—and yoga, Tai Chi, and exergames could be especially effective ways to do it. Here’s what to know about each type of exercise.
Yoga
Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation, said Anna Emanuel, MD, an integrative and functional medicine physician, yoga teacher, and founder of Love.Life Medical. This combination creates unique cognitive engagement that can improve brain health, Singh explained.
Yoga can help reduce stress and inflammation, in turn supporting “hippocampal function, the brain’s center for memory,” he said.
“It also strengthens the prefrontal cortex, the brain region responsible for decision-making, planning, and emotional regulation,” Singh said.
So what’s the best way to get started with yoga (and reap its brain health benefits)? Start with short sessions—maybe 20 to 30 minutes, two or three times a week, Michael Genovese, MD, JD, physician and chief medical advisor at Ascendant New York, told Health.
Try styles such as Hatha or Vinyasa yoga, which blend gentle movement with breathwork, Genovese recommended.
And since stress reduction is good for your brain, end each yoga session with meditation or a relaxation technique, added Singh.
“Following structured yoga programs specifically designed for brain health or mindfulness can further amplify the cognitive benefits,” he said.
Tai Chi
Tai Chi is a traditional Chinese martial art that combines slow movements and deep breathing to intentionally balance energy through the body, Emauel told Health.
“Often described as ‘moving meditation,’ the sequence of movements aim to slow down the mind, body, and breath,” she explained.
Tai Chi promotes cognitive health more effectively than other exercises because it focuses on slow, purposeful movements that connect the body and mind, Sanam Hafeez, PhD, a neuropsychologist and director of Comprehend the Mind, told Health. This “activates brain regions responsible for memory and motor functions,” she said.
People who practice Tai Chi also have to remember a specific set of movements, which challenges memory, added Genovese.
And like yoga, the practice “lowers stress, which usually means better focus and mental clarity,” he said.
For the greatest cognitive benefits, practice Tai Chi at least three times per week for 20 to 60 minutes per session, Singh said, ideally with a group.
“Engaging in structured routines, such as the Yang or Chen styles, can be particularly effective, as they require memorization,” he said. “Focusing on controlled breathing and mindfulness during practice further enhances cognitive engagement.”
Exergames
Exergames are video games that require physical activity to interact with the game, making exercise both engaging and cognitively stimulating, Singh explained.
Per Singh, examples include:
- Nintendo Wii Sports, which features games such as tennis and boxing
- Dance Dance Revolution, a step-based rhythm game
- Virtual reality fitness games, including Beat Saber, Supernatural, and FitXR
“You are reacting quickly, following patterns, and solving challenges—all while physically active,” Genovese said. “This kind of multitasking can help sharpen attention, coordination, and memory.”
On top of that, the highly interactive and gamified nature of exergames keeps you motivated, leading to more consistent participation and cognitive benefits over time, Singh explained.
To maximize cognitive benefits, choose exergames that involve complex movements and decision-making, like rhythm-based or sports simulation games, Singh said. Play for at least 20 to 30 minutes, three to five times per week.
Not only should you pick games that challenge you mentally and physically, but you should also pick ones you find fun. “The more you enjoy it, the more likely you are to stick with it—and that is where the real benefits come in,” Genovese said.
