Exercise Tips for Supporting Brain Health

Regular physical activity has been shown to improve memory and thinking skills and reduce the risk of cognitive decline and dementia.^1-4 The brain health benefits of physical activity have been observed across the lifespan and in both cognitively unimpaired and cognitively impaired individuals, so it’s never too late to become more active and support your brain health.⁵

The Canadian 24-Hour Movement Guidelines suggest that adults should aim to complete at least 150 minutes of moderate-to-vigorous-intensity aerobic, or cardiovascular, physical activity per week, alongside at least 2 sessions per week of muscle strengthening activities.⁶ While these guidelines provide recommendations for improving overall health and preventing disease, research suggests that modifying certain aspects of a physical activity program may further enhance the brain health benefits of physical activity.⁷ One useful way to think about these characteristics is through the FITT framework, which stands for Frequency, Intensity, Time, and Type of physical activity.

Below we will explore how to use the FITT framework to design an exercise program to support your brain health.

Frequency: How often should you exercise?

The good news is that doing some physical activity is always better than doing none.^7,8 In fact, some of the biggest improvements in brain health occur when people go from being inactive to becoming even a little bit active.⁸

Aim to be physically active as often as you can. While being active on more days of the week may provide greater benefits, every bout of physical activity is a step toward a healthier brain.^7,8

Intensity: How hard should you exercise?

Exercise intensity is often described as light, moderate, or vigorous. In general, moderate-to-vigorous-intensity physical activity has been shown to be the most effective for improving brain health.^4,7,8,9

One simple way to judge your exercise intensity is to use the talk test.¹⁰ During moderate-intensity exercise, you should be able to hold a steady conversation, although you will notice you are breathing harder than you would during a conversation at rest.^10,11 During vigorous-intensity physical activity, carrying a conversation is difficult, and you should only be able to say a few words at a time before needing to catch your breath.^10,11

Another way to monitor exercise intensity is with the Borg Category-Ratio Rating of Perceived Exertion Scale (Borg CR10). This scale ranges from 0-10, where 0 is resting and 10 is your maximal effort. Moderate-intensity exercise should feel like a 4-5 out of 10, while vigorous-intensity feels like a 6-7 out of 10.^11,12

Time: How much time per week should you exercise?

Specific exercise recommendations for improving cognition suggest accumulating at least 70 minutes of moderate-intensity or 35 minutes of vigorous-intensity physical activity per week.⁷ For optimal brain health benefits, aim to accumulate at least 140 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.⁷ There is plenty of flexibility in how you achieve this goal. Choose a schedule that fits your lifestyle, whether that means longer workouts on fewer days or shorter sessions spread throughout the week.

Remember, some physical activity is always better than none.^7,8 Even small amounts of regular physical activity have been associated with improvements in brain health.⁸

Type: What type of exercise should you do?

Research suggests that many different forms of physical activity can benefit brain health.^4,7,8,13,14 Aim to include a variety of activities in your routine, such as:

• Aerobic exercise: Walking, cycling, swimming, dancing, or sports.
• Strength training: Using weights, resistance bands, or bodyweight exercises.
• Balance and flexibility exercises: Yoga or tai chi, particularly into older adulthood.
• Activities that challenge your body and mind: Try new activities, learn a new skill, participate in activities that require coordination or problem-solving, or take a different route on your walk or wheel.
• Social physical activity: Being physically active with others, either in person or virtually, may provide additional mental health benefits and help you stay active over the long term.^15,16,17 This could include joining a walking group, attending a group fitness class, or exercising with a friend.

Regular physical activity is key, so the best exercise program is the one that you enjoy and can maintain. Supporting your brain health through movement is about consistency, not perfection.

About the Author

Ava Neely is a Master of Science student in Kinesiology at McMaster University, where she conducts research in the NeuroFit Lab under the supervision of Dr. Jennifer Heisz. Her research focuses on how exercise can improve cardiovascular and brain health in older adults, with a particular interest in preventing cognitive decline through exercise. Ava is also the NeuroFit Lab Science Communication Team Coordinator, where she helps translate research into accessible, evidence-based health information. In addition to her research, she is a teaching assistant in the Department of Kinesiology and a group fitness instructor who is passionate about helping people use exercise to support lifelong brain health.