4 Proven Exercises to Improve Brain Health, Memory & Mental Performance – Backed by Science

4 Proven Exercises to Boost Brain Health, Memory, and Mental Performance

Let’s talk about how exercise impacts your brain health and performance. It’s not just when you exercise or what you’re trying to learn—it’s about timing and consistency.

Studies show that pairing physical exercise closely with learning can amplify its benefits. And don’t forget: quality sleep plays a huge role in maximizing the positive effects of exercise on brain performance and long-term health.

So, what should you be doing to keep your brain sharp and your body strong?

Here are four key types of exercises I believe everyone should include in their weekly routine:

1️⃣ Long Slow Distance Training:

Steady-state cardio, such as walking, jogging, or cycling at a moderate pace, builds endurance and supports brain health over time.

2️⃣ High-Intensity Interval Training (HIIT):

Short bursts of intense effort followed by brief recovery periods help improve focus, boost energy, and stimulate powerful brain-boosting chemicals.

3️⃣ Time Under Tension (TUT) Resistance Training:

Resistance training (e.g., lifting weights) isn’t just for physical strength—it enhances neurochemical processes that support learning, memory, and attention.

Pay attention to time under tension for maximum benefit.

4️⃣ Explosive Movements and Eccentric Landing:

Jumping exercises or activities that involve controlled landings stimulate the nervous system and improve coordination, balance, and brain adaptability.

Exercise isn’t just about moving your body or raising your heart rate

it’s about triggering specific neurochemical changes that enhance focus, attention, and learning while promoting long-term brain health and longevity.
What type of exercise do you already incorporate into your routine? Or what’s one you’d like to try?

Let me know in the comments! And if you have a brain-health question, drop it below

I’d love to help.

Be sure to check out my page for more videos on boosting brain health, improving memory, and living your best life.

Remember: A healthier brain leads to a better you.

Let’s make it happen together.