For Brain Health, These Two Types of Exercise May Matter Most

Brain Game: We know that exercise is good for both the brain and body. When it comes to brain health over the lifespan, the latest research gets a bit more granular, suggesting that different types of training may trigger different biological pathways involved in brain health.

The Study: A new review in Frontiers in Sports and Active Living examined research on how exercise affects the brain across the lifespan, with particular attention to two molecules: BDNF, which supports neuronal health, learning, and memory, and IGF-1, which is involved in brain maintenance and repair. The review found that aerobic exercise had the strongest connection with BDNF, with research pointing to challenging cardio — roughly 65% or more of maximum effort, two to three times weekly, for at least 40 minutes — as a particularly strong stimulus. Resistance training, meanwhile, appeared to influence IGF-1, with frequency seeming to matter more than workout intensity or duration.

Takeaway: To support brain health over the course of your life, don’t succumb to “cardio versus weights.” Instead, try to make room for both.

Keep in Mind: This was a narrative review combining studies of different designs, including animal research. The molecular pathways are promising, but they don’t prove that a specific workout prescription will prevent cognitive decline.