Lace up your shoes, and let’s get moving.

Exercise to Improve Memory

 Exercise improves brain function by stabilizing blood sugar levels, spurring development of new neurons, and maintaining neurons in optimal condition.[i] Long term, movement can be a good predictor of brain volume, i.e. the more you move, the larger your brain volume. Physically active elders maintain cognition longer than people who are sedentary. A bonus: the more you exercise, the less likely you are to develop dementia.[ii]

A complete exercise program includes several types of exercise: aerobic, anaerobic, and cross lateral movement.[iii] Mind-body exercises like qigong [CHEE-gong] and tai chi [tie-CHEE] also have special benefits for the brain.

 

Aerobic exercise

Researchers Zheng et al found that people with mild cognitive impairment who exercised aerobically for 53 minutes 2.28 times a week had overall improvement in cognitive ability and a small improvement in memory [iv].

“Aerobic exercise” means continuously moving your arms and legs fast enough to make you breathe deeply. Stop-start exercise like tennis or pickleball qualify as exercise, by they are not “aerobic” because they are not continuous.

What you can do

• Exercising “aerobically” means continuously moving your arms and legs so you are breathing deeply and regularly, and you can still talk – not sing an opera, but talk.
• Move for 6 minutes three times a day. For many, that is less daunting than moving for 53 minutes 2.28 times per week!
• When you are able, move aerobically for longer periods, e.g. up to an hour. These longer periods of aerobic exercise also build heart and lung health.

Anaerobic exercise

Anaerobic exercise includes short, fast bursts of movement that push your heart rate and breathing beyond aerobic levels into anaerobic territory, e.g. sprinting.

Working with middle school students, researchers found that aerobic exercise benefits reaction time and increases correct responses, while anaerobic exercise affects only response time.[v]

Researchers recommended aerobic physical activity in schools before assigning “cognitively challenging tasks” and recommended quick, anaerobic activity to refocus attention.[vi] You can do the same, i.e. exercising before challenging tasks, and including short, fast bursts of movement when you want to boost y our attention.

 

What you can do

• Sprinting is a form of anaerobic exercise.
• Stop/start movements like tennis or pickleball are not aerobic, but short sprints across the tennis or pickle ball court could count as bursts of anaerobic exercise.
• Choose movement that you enjoy, so you are more likely to continue them over time.
• Exercise anaerobically when you want to increase focus and attention.

 

 Cross Lateral or “cross crawl” exercise

“Cross crawl” means exercises that require moving the right arm and left leg, then left arm and right leg. Walking while swinging your arms qualifies as “cross lateral movement,” but cycling does not. For post stroke patients, bilateral movement improved arm strength and quality of movement while unilateral exercise improved activities related to daily living, e.g. eating and bathing.[vii]

What you can do

• Include some cross-crawl movements in your daily routine, e.g. walking while swinging your arms.
• If you are unable to walk outside, you can march in place while pumping your arms OR sit and lift opposite limbs (e.g. right arm and left leg).

 

Mind-Body Exercise

Qigong (CHEE-gong)

Qigong originated in China, and people around the world practice over 5000 different forms of this slow, gentle mind-body form of movement. Qigong focuses purely on health restoration.

Tai Chi (Tie Chee)

Another eastern exercise form, Tai Chi focuses on slowed-down versions of martial arts movements.

Both Tai Chi and Qigong strengthen the mind-body connection and can help address anxiety and depression.[viii]

Recent research demonstrates Qigong and Tai chi can benefit people suffering with Traumatic Brain Injury (TBI).[ix] People practicing qigong and Tai Chi also had improvements in memory, executive function (ability to organize), and cognitive processing speed (how quickly you think).[x] Qigong improved brain function for people suffering with a wide variety of neurological problems, including dementia.[xi]

 

What you can do

• Learn tai chi or qigong from a qualified teacher, NOT from a book or a recording. Qualified teachers will be able to correct your form and modify the movements if needed for your situation.
• Incorrectly practicing qigong can cause “deviation,” i.e. unwanted physical and/or mental/emotional side effects.[xii]
• Learn one form of qigong or tai chi at a time. Practice one form for at least a year before attempting to learn another. Remember you are cultivating the mind-body connection and that involves more than simply repeating physical movements. Trying to learn several forms at once would be like learning Spanish, French, and Mandarin all at the same time!
• Practice daily to gain the greatest benefits.
• The longer you sustain daily practice (i.e. months instead of days), the greater the benefits you will experience.

 

Tips to Ensure Your Success

The bottom line is that you can improve brain function and memory by moving regularly. Ben-Zeev et al. researched the effects of aerobic, anaerobic, and resistance exercise, and all three types of exercise improve brain plasticity and cognitive functioning.[xiii]

The good news is that any form of movement will benefit your brain, improve memory, enhance organization, and speed up your thoughts. Varying the types of exercise you choose will keep you interested and engage different parts of your brain.

You are most likely to be successful if you start with a small amount of exercise. If you are a “weekend warri

or,” you may be so sore on Monday morning that you vow never to move again! Pushing the body too hard without time to adjust to more movement also increases the risk of injury – and that may involve a long period of physical therapy and/or rehabilitation before you are ready to start a regular exercise routine again.

If you are new to exercise, start with 4 or 5 minutes a day. Read that again. I mean it. 4 or 5 minutes a day of some form of movement you enjoy. Next week, add two more minutes to your daily routine. Continue adding 2 minutes per day each week until you are exercising up to 60 minutes a day.

This slow, steady accumulation of movement gives your heart and lungs as well as your muscles, joints, and tendons time to adapt to new demands. This gradual increase is also sustainable. Remember to choose the types of movement you love (and yes, dancing counts as exercise!)

https://drjudithboice.com/2025/07/25/brain-gains-benefits-of-exercise

CONCLUSION

The good news is any form of movement will benefit the brain, and regularity is key. Start small and increase your daily exercise time every week. Choose a form of movement you love, lace up your shoes, and begin – gently. Your brain will thank you.

 

ENDNOTES/REFERENCES

[Dr. Boice includes references so you know you can rely on the evidence-based information in this post.]

[i] Zheng G, Xia R, Zhou W, Tao J, Chen L. Aerobic exercise ameliorates cognitive function in older adults with mild cognitive impairment: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2016;50(23):1443-1450. doi:10.1136/bjsports-2015-095699

[ii] Sofi F., Valecchi D., Bacci D., Abbate R., Gensini G.F., Casini A., Macchi C. Physical activity and risk of cognitive decline: A meta-analysis of prospective studies. J. Intern. Med. 2011;269:107–117. doi: 10.1111/j.1365-2796.2010.02281.x.

[iii] Raffin J, Rolland Y, Fischer C, et al. Cross-sectional associations between cortical thickness and physical activity in older adults with spontaneous memory complaints: The MAPT Study. J Sport Health Sci. 2023;12(3):324-332. doi:10.1016/j.jshs.2021.01.011

[iv] Zheng G., Xia R., Zhou W., Tao J., Chen L. Aerobic exercise ameliorates cognitive function in older adults with mild cognitive impairment: A systematic review and meta-analysis of randomised controlled trials. Br. J. Sports Med. 2016;50:1443–1450. doi: 10.1136/bjsports-2015-095699

[v] Erwin H, Schreiber S. Aerobic and Anaerobic Exercise’s Impact on Cognitive Functions in Eighth Grade Students. International Journal of Environmental Research and Public Health. 2024; 21(7):833. https://doi.org/10.3390/ijerph21070833

[vi] Erwin H, Schreiber S. Aerobic and Anaerobic Exercise’s Impact on Cognitive Functions in Eighth Grade Students. International Journal of Environmental Research and Public Health. 2024; 21(7):833. https://doi.org/10.3390/ijerph21070833

[vii] Richardson MC, Tears C, Morris A, Alexanders J. The Effects of Unilateral Versus Bilateral Motor Training on Upper Limb Function in Adults with Chronic Stroke: A Systematic Review. J Stroke Cerebrovasc Dis. 2021;30(4):105617. doi:10.1016/j.jstrokecerebrovasdis.2021.105617

[viii] Cai Q, Cai SB, Chen JK, et al. Tai Chi for anxiety and depression symptoms in cancer, stroke, heart failure, and chronic obstructive pulmonary disease: A systematic review and meta-analysis. Complement Ther Clin Pract. 2022;46:101510. doi:10.1016/j.ctcp.2021.101510

[ix] Laskosky NA, Huston P, Lam WC, Anderson C, Zhong LLD. Are Tai Chi and Qigong effective in the treatment of traumatic brain injury? A systematic review. BMC Complement Med Ther. 2024;24(1):78. Published 2024 Feb 6. doi:10.1186/s12906-024-04350-3

[x] Wang Y, Zhang Q, Li F, Li Q, Jin Y. Effects of tai chi and Qigong on cognition in neurological disorders: A systematic review and meta-analysis. Geriatr Nurs. 2022;46:166-177. doi:10.1016/j.gerinurse.2022.05.014

[xi] Wang Y, Zhang Q, Li F, Li Q, Jin Y. Effects of tai chi and Qigong on cognition in neurological disorders: A systematic review and meta-analysis. Geriatr Nurs. 2022;46:166-177. doi:10.1016/j.gerinurse.2022.05.014

[xii] Shan HH, Yan HQ, Xu SH, et al. Clinical phenomenology of mental disorders caused by Qigong exercise. Chin Med J (Engl). 1989;102(6):445-448.

[xiii] Ben-Zeev T, Shoenfeld Y, Hoffman JR. The Effect of Exercise on Neurogenesis in the Brain. Isr Med Assoc J. 2022;24(8):533-538.