Fitness
This Amount of Exercise Can Improve Mental Performance Almost Immediately
We aren’t just working out for our bodies anymore—we’re also working out for our brains. “Brain workouts” are super popular on TikTok right now, racking up thousands of likes, saves, and comments.
But as with many viral wellness trends, it raises an obvious question: Are brain-boosting workouts actually backed by science—or are they just another buzzy fitness claim? After all, you’re already exercising for your physical health—are your regular workouts really pulling double duty? Or are content creators just using buzzy words just to get more clicks?
Recent research has explored this idea, and new findings suggest exercise is essential for preserving brain health as we age (more on how, exactly, coming up!). But are some forms of physical activity better than others for brain health—or does all exercise help boost cognitive function equally? We tapped three physicians to find out.
Why Exercise Is One of the Best Things for Your Brain
Exercise provides incredible benefits for both short- and long-term brain health, according to Tiana S. Woolridge, MD, MPH, a sports medicine physician with the Hospital for Special Surgery in New York City.
In just a few months of consistent exercise, physical activity can help improve your memory, focus, decision-making, and processing speed, she explains. For instance, a 2025 metareview in the British Journal of Sports Medicine that looked at 258,000 people found that even low- to moderate-intensity exercise performed for less than 30 minutes twice a week improved general cognition, memory, and executive function in as little as one to three months.
But even a single workout can improve your cognition, Dr. Woolridge explains. “There’s evidence that a single session of exercise can temporarily improve focus and mental performance,” she says. “So a quick workout before an important meeting or presentation can actually sharpen your performance.”
Over the long term, exercising on a regular basis can reduce the risk of developing brain diseases such as dementia, according to Dr. Woolridge. In fact, a 2025 study in the Journal of the American Medical Directors Association that followed nearly 90,000 adults over an average of 4.5 years found that doing as little as 35 minutes of moderate-to-vigorous exercise each week lowered their risk of developing dementia by 41 percent. The more moderate- to vigorous-intensity physical activity people got each week, the lower their chances of dementia.
Scientists have found that physical activity directly changes the chemistry and structure of the brain. “When you exercise, your brain releases several important chemicals. One of these, called brain-derived neurotrophic factor, stimulates the growth of new blood vessels and neurons in the brain,” Dr. Woolridge explains. “Physical activity also triggers the release of molecules that reduce brain inflammation and protect brain cells from damage, while also boosting neurotransmitters like dopamine and serotonin that regulate mood and cognition.”
It can even change the structure of your brain for the better over time, she adds. “Brain scans show that people who exercise regularly can have stronger, healthier brain tissue and better brain function.”
It’s worth noting physical activity in early life (under the age of 30) is associated with better cognitive function decades later, according to Dr. Woolridge. But that doesn’t mean there’s no benefit from starting later in life. The brain benefits of exercise span all ages, but older adults often show the most dramatic cognitive improvements when starting an exercise program.
While all exercise benefits the brain overall, different modalities “target” different cognitive skills.
Cardio is the star for cognition and memory.
“Overall, we typically recommend aerobic exercise [like walking, running, or cycling] in terms of boosting cognition and memory,” says Emerlee Timmerman, MD, assistant professor of clinical neurology and rehabilitation medicine at the University of Cincinnati College of Medicine.
Resistance training is key for mental control.
Some studies show resistance training helps improve overall intellectual and mental status (called global cognitive function) and the ability to suppress impulsive behaviors (called inhibitory control), Timmerman adds.
BUILD LASTING STRENGTH WITH THE WH+ BUILD AND BURN CHALLENGE
Mind-muscle exercise like yoga is ideal for learning and focus.
Research also suggests that yoga increases the gray matter of the brain, according to Patrick Fratellone, MD, cardiologist and integrative medicine doctor in New York City. “This allows neurons to better communicate with each other through synapses, boosts blood flow to the brain, and expands the hippocampus [a part of your brain responsible for learning and memory], leading to better memory and cognition.”
Newer research further emphasizes these points: According to a 2025 review in Frontiers in Aging Neuroscience, if you want to improve your focus, mind-body workouts (like yoga and tai chi) are most helpful. If you want to improve your memory, cardio workouts (like running, walking, or swimming) are your best bet. And if you want to improve your overall brain function, lifting weights should be your focus.
“In short, the best way to gain all of the benefits of exercise for brain health would be to engage in a variety of different exercises,” says Dr. Woolridge.
How to Reap the Brain Benefits of Exercise
T Even if you don’t work out primarily to improve your brain health, focusing on these qualities ensures your workout hits both your body and your mind.
To get a quick mental boost…
Even a little bit counts. The connection between brain health and exercise exists even in small doses, Dr. Woolridge says.
“The relationship between exercise dose and brain health is more nuanced than ‘more is better,’” she says. “Recent research shows that even modest amounts of exercise can provide significant cognitive benefits, which is encouraging news for busy people who struggle to meet traditional exercise guidelines.”
Plainly: Get moving. Even if you only have time for a 15-minute brisk walk before work, it could help improve your processing.
To maintain memory long term…
Regular exercise is more beneficial for mental functioning than sporadic exercise, Dr. Fratellone explains. Dr. Timmerman agrees: “Most studies and recommendations say to do at least moderate-intensity exercise on as many days as feasible.”
Dr. Woolridge suggests following the standard physical activity guidelines for adults, recommended by medical societies like the World Health Organization, American Heart Association, and Centers for Disease Control and Prevention: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus strength training twice weekly.
Getting your steps in matters, too, according to Dr. Woolridge. “Research shows that approximately 10,000 steps per day provides the most protection from dementia, but even around 4,000 steps daily offer substantial benefits,” she says. “And the intensity of your steps matters: Purposeful, brisk walking provides greater cognitive protection than casual strolling.”
To stay as sharp as possible for as long as possible…
Exercise should be included as part of a combination of lifestyle factors to protect brain health—but it’s not the only determining factor, according to Dr. Woolridge. A study of 1,200 of older adults in Finland showed that those who combined healthy eating, exercise, brain training, and heart health monitoring for two years improved their cognitive skills by 25 percent.
“Exercise is one of the most powerful tools we have for maintaining brain health across the lifespan, and it’s never too early—or too late—to start,” Dr. Woolridge says. “But think of it as one essential component of a comprehensive brain health strategy that also includes quality sleep, stress management, social connection, and mental stimulation.”
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.