In the largest and most comprehensive review of its kind, researchers have confirmed what many of us suspected: regular exercise doesn't just strengthen your body - it also boosts your brain.
This massive umbrella review pulled data from over 2,700 randomised controlled trials (RCTs) involving more than 258,000 participants of all ages and health statuses. The conclusion? Exercise significantly improves general cognition, memory and executive function - the mental skills we use every day to plan, focus, remember, and multitask. How much does it take, how can we apply this to our own lives?
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
A Clear Win for Cognitive Health
The review, published in British Journal of Sports Medicine, analysed findings from 133 systematic reviews and found that even low-intensity activities like yoga, Tai Chi, and exergaming (video games that require physical movement) improved brain function. Here’s what they found:
General cognition improved by a moderate degree - equivalent to around a 16% improvement.
Memory saw a smaller yet meaningful boost, with about a 10% improvement.
Executive function (like decision-making and attention control) improved by roughly 9.5%.
Children and teenagers saw the greatest memory and executive function gains, while people with ADHD experienced particularly strong improvements in executive skills.
Short, Simple Workouts Work Best
Surprisingly, shorter interventions (1 to 3 months) showed more pronounced effects than longer ones. This may seem counterintuitive, but it’s likely due to better adherence, initial enthusiasm, or even the novelty factor. Short programmes might also use more engaging formats like exergaming or dance routines that keep both the body and mind active.
Moreover, the study found no clear link between session frequency, intensity or duration and cognitive gains. This is a powerful message: the benefits of exercise for your brain don’t depend on how hard or how long you work out. Instead, consistency and cognitive engagement seem to matter more.
Practical Tips: How to Move for a Sharper Mind
You don’t need a complicated routine or a gym membership. The best brain-boosting exercises are those that combine physical movement with mental challenge.
Start here:
Tai Chi or yoga: These slow, mindful practices improve memory and focus by requiring attention to movement sequences and breath. Learn more about tai chi here.
Dancing: Learning new steps or routines engages memory, coordination and rhythm.
Brisk walking: Add variety with new routes or walk with a friend to stimulate conversation. How many steps per day for health, learn more here.
"Exergaming": Games that get you moving and thinking (like balance, rhythm or coordination games) offer dual benefits.
Aim for 20 to 30 minutes, three to five times per week, at a pace where you’re moving comfortably but can still talk. The key isn’t sweating buckets - it’s moving regularly in a way that keeps your brain switched on. Of course, if you want to increase intensity - that provides other benefits - (safely) go for it!
Why It Works: The Science Behind the Gains
Exercise supports brain health in several ways:
It boosts blood flow to the brain, improving oxygen and nutrient delivery.
Stimulates release of BDNF, a protein that helps neurons grow and connect.
Improves neuroplasticity, the brain’s ability to adapt and form new pathways.
Reduces inflammation and stress, both of which can impair cognition.
Group exercise, engaging activities and variety may further amplify the effects by adding social and emotional stimulation.
If you are interested in exercise for achieving flow state and ideation, learn more here.
Final Thoughts
This landmark review reinforces a powerful, accessible message: moving your body is one of the best things you can do for your brain. Whether it’s dancing in the living room, going for a walk, or playing a movement-based video game, the cognitive benefits are real, measurable, and meaningful. With even brief, low-intensity exercise proving beneficial, there’s no need to wait. The brain gains are there for the taking - one step, stretch or shuffle at a time.
As always, the best health strategy is one you can stick with - one that fits your personal health profile. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is healthspan and longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
Join us, or scroll down to contact us and learn more about our services:
Achieve your Health Goals
Our health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step. Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Studies
The study in question... Singh B, Bennett H, Miatke A, et al Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis British Journal of Sports Medicine Published Online First: 06 March 2025. doi: 10.1136/bjsports-2024-108589
Other
Boere, K., Lloyd, K., Binsted, G. et al. Exercising is good for the brain but exercising outside is potentially better. Sci Rep 13, 1140 (2023). https://doi.org/10.1038/s41598-022-26093-2
García-Suárez, P.C., Rentería, I., Plaisance, E.P. et al. The effects of interval training on peripheral brain derived neurotrophic factor (BDNF) in young adults: a systematic review and meta-analysis. Sci Rep 11, 8937 (2021). https://doi.org/10.1038/s41598-021-88496-x
Martin A, Booth JN, Laird Y, Sproule J, Reilly JJ, Saunders DH. Physical activity, diet and other behavioural interventions for improving cognition and school achievement in children and adolescents with obesity or overweight. Cochrane Database Syst Rev. 2018 Mar 2;3(3):CD009728. doi: 10.1002/14651858.CD009728.pub4. PMID: 29499084; PMCID: PMC5865125.
Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. J Psychiatr Res. 2015 Jan;60:56-64. doi: 10.1016/j.jpsychires.2014.10.003. Epub 2014 Oct 12. PMID: 25455510; PMCID: PMC4314337.
Comments