Best Physical Exercises to Improve Memory According to Science

Research indicates a strong link between regular physical exercise and enhanced brain health, with specific findings showing that consistent activity can improve memory and cognitive function in as little as 12 weeks.

According to a study analyzed by researchers and reported on December 28, 2025, consistent exercise leads to noticeable improvements in cognition, as well as smaller boosts in memory and executive function, which is the ability to organize thoughts, and plan.

This conclusion was reached after researchers analyzed data from 133 randomized controlled trials to determine how various forms of exercise impact the brain’s ability to think, perceive, and reason.

The Impact of Exercise Duration and Intensity

The amount of activity required to see results varies, but even small increments of movement can be beneficial. A 2023 study published in the Journal of Epidemiology & Community Health found that just 10 minutes of physical activity per day can improve cognition over time.

The researchers of that study observed that individuals who engaged in moderate and vigorous exercise achieved significantly higher cognition scores than those who spent the majority of their time sleeping, sitting, or performing gentle activities.

For those seeking more substantial brain health gains, workouts that increase the heart rate are considered most effective. These activities increase blood flow to the brain, decrease inflammation, and strengthen overall brain structure.

Biological Changes in the Brain

Physical activity does more than just improve immediate mental clarity; it can lead to structural changes in the brain. Data reported by Harvard Health on August 26, 2024, suggests that the parts of the brain controlling memory and thinking are larger in volume in people who exercise compared to those who do not.

Specifically, engaging in a program of moderate-intensity regular exercise over a period of six months or a year is associated with an increase in the volume of selected brain regions.

Beyond structural changes, exercise provides indirect cognitive benefits. It can boost thinking skills and memory by improving sleep quality and mood, while simultaneously reducing anxiety and stress, both of which are factors that frequently contribute to cognitive impairment.

Effective Types of Physical Activity

While walking has been the primary focus of much research, experts suggest that other aerobic activities may offer similar results. Dr. Scott McGinnis, an assistant professor of neurology at Harvard Medical School, noted:

But it’s likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits

Dr. Scott McGinnis

Certain specialized exercises may offer targeted benefits for different populations. For example, a study published in the Journal of the American Geriatrics Society found that tai chi can enhance cognitive function in older adults.

Tai chi specifically helps with executive function, which manages the following processes:

• Planning and working memory
• Attention and problem solving
• Verbal reasoning

Researchers believe this may be because tai chi is a martial art requiring the learning and memorization of new movement patterns and skills.

Combining Physical and Mental Training

While physical activity is vital, experts suggest that the most effective approach to maintaining a sharp mind is a combination of both physical and mental exercises.

Dave Rabin, M.D., Ph.D., a neuroscientist and psychiatrist, emphasizes the role of repetition in brain health, stating that Memory works through practice.

According to Rabin, Ryan Glatt, C.P.T., and Steven K. Malin, Ph.D., a well-rounded approach to cognition mirrors a well-rounded approach to physical fitness. Just as full-body strength training and cardio are needed for the body, a mix of mental and physical strategies is required to keep the brain functioning at a higher level.

This combined strategy suggests that while brain games and puzzles can help maintain memory as people age, they are most effective when paired with regular physical workouts.