I’ve been working out consistently for the past 3–4 years, with my primary goal being to stay in good shape and build a physique I can be proud of. Along the way, I’ve spent countless hours not just in the gym but also researching fitness. What I love most about working out is how easy it is to track progress and see tangible results.

Recently, however, I’ve developed a new interest: brain health and mental well-being. Most of us know on some level that physical activity and mental health are connected, but I decided it was time to dig deeper into how they’re linked. I wanted to learn how to leverage this connection for maximum benefit and now I’m sharing what I found with you.

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What Effect Does Exercise Have on the Brain?

Many studies show that exercise significantly improves brain health. After diving into the research, I’ve narrowed down the key points to give you a clear understanding of how physical activity benefits the brain:

1. It Enhances Cognitive Function and Memory
   Regular exercise strengthens the connections between neurons, making it easier to learn and remember new information. Studies also suggest that learning abilities improve right after a workout, as does the ability to remember new things. So, if you’re learning something like Spanish, consider hitting the books right after your gym session for better results.
2. It Provides Antidepressant Effects
   Exercise triggers the release of endorphins, your body’s natural painkillers, which also serve as powerful mood boosters. Endorphins are also why going to the gym often leaves you feeling more energized after a workout, even though your body has expended a lot of energy. In my opinion, if exercise could be prescribed as medicine, it would be the number one treatment for depression.
3. It Induces a Sense of Well-Being
   Beyond endorphins, exercise also boosts the availability of serotonin and dopamine, which play a key role in increasing happiness and reducing stress. Improved sleep quality and lower fatigue are additional benefits. Personally, the sense of achievement I get from setting and hitting new personal records in the gym has been a game-changer for my overall well-being.
4. It Delays Brain Aging and Prevents Neurological Diseases
   As we age, certain parts of the brain shrink, reducing our ability to learn and remember. Exercise helps protect these areas from shrinking, making it especially important as we grow older. It also helps prevent diseases like Alzheimer’s and Parkinson’s.

To me, these benefits sound almost too good to be true don’t they? Now that we’ve covered the why, let’s get into the how. Keep reading to learn how to incorporate brain-boosting exercises into your workout routine.

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5 Types of Exercises Everyone Should Add to Their Routine

When I research a topic, I like to explore it from multiple angles—whether that’s reading articles, diving into studies, watching YouTube videos, or listening to podcasts. While learning about exercise and brain health, I came across a podcast by Andrew Huberman, where he shared actionable tips for optimizing workouts to maximize brain benefits. I’ve taken his advice and compiled it into this list to share with you. As a general rule, remember that both cardiovascular and resistance training should be part of your weekly workout routine.

1. Include Zone 2 Cardiovascular Training
   Do at least one low-intensity cardio session per week for 30 minutes or more. Zone 2 means working at 60–70% of your max heart rate, you should just be able to hold a conversation while exercising.
2. Include High-Intensity Interval Training (HIIT)
   Add one high-intensity cardio session per week. Studies show that interval training, such as alternating 3 minutes of maximum effort with 3 minutes of rest, is highly effective. Adjust the work/rest intervals to suit your fitness level, such as 4:4 or 5:5.
3. Include Compound Resistance Exercises
   Focus on compound movements that engage multiple muscle groups, like squats, bench presses, and deadlifts. These exercises build strength efficiently and benefit overall brain health.
4. Include Time Under Tension Training (TUT)
   Incorporate slow, controlled movements where you focus on the muscle contraction during each rep. This “mind-to-muscle” connection enhances not just physical strength but also cognitive engagement.
5. Include Explosive Jump Training
   Add explosive exercises like box jumps to your routine. The goal here is to emphasize power during the takeoff and control during the landing.

These five types of exercises target different aspects of brain health, so for optimal effect, you should incorporate all of them. For example, jumping exercises and HIIT can be added at the end of an existing workout, while compound lifts and TUT exercises should be combined in each of your resistance training sessions. Zone 2 cardio can be included on a separate day in your workout split.

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Conclusion

Now you know how exercise benefits brain health and how to structure your workouts for maximum impact. For me, this research was the wake-up call I needed to stop procrastinating and start incorporating cardio into my routine.

It’s fascinating how physical and mental health go hand in hand. By strengthening our bodies, we can also strengthen our brains. And with that, I’ll leave you with this: let’s get to the gym!