You’ve probably heard that exercise is great for your body, but did you know it’s also one of the most powerful tools to boost your cognitive health? From improving memory to sharpening focus—exercise really is “that girl.”
That’s exactly why we’ve created our cognitive health obé workout collection—Brain Boost. It’s full of classes designed to not only support your physical fitness, but give you a mental edge too.
So why is working out such a brain booster? Find out below. Plus, hear from obé’s Melody D. to learn more about the new workout collection.
Exercise and Cognitive Health: The Science Behind the Sweat
“While most obé members have a very clear understanding of the physical benefits of exercise, there are a wide range of lesser-known benefits for brain health,” says Melody. These benefits include:
1. Exercise increases blood flow and oxygen.
“It increases blood flow and oxygen delivery to the brain, supporting overall brain function,” explains Melody. But why is that important? Blood transports oxygen and nutrients—this replenishes vital brain energy to help you feel sharp and focused.
2. Exercise boosts neurogenesis.
“Physical activity also promotes neurogenesis, the production of new brain cells, particularly in areas linked to learning and memory,” Melody notes. Neurogenesis tends to slow down as you age, which contributes to that feeling of brain fog and forgetfulness. Exercise is one of the only tools that has been shown to boost neurogenesis—literally growing the size of your brain!
3. Exercise releases neurotrophic factors.
When you exercise, your body releases special proteins called neurotrophic factors, like BDNF (brain-derived neurotrophic factor). Think of these proteins as brain boosters—they help grow, protect, and maintain the cells that keep your brain sharp and your thinking clear.
Keeping your BDNF levels high is vital for overall cognitive health, particularly as you age. Studies show that low levels of BDNF are linked to Parkinson’s disease, depression, and cognitive impairment.
4. Exercise reduces inflammation.
An inflamed brain feels a lot like brain fog. How do you reduce inflammation? You guessed it! Exercise. When you work out, your body responds with a surge of anti-inflammatory compounds. Plus, Melody adds, “Chronic inflammation is associated with neurodegenerative diseases,” so maintaining a regular workout routine can keep your brain healthy over the long term.
6. Exercise lowers stress and boosts happy chemicals.
There’s a reason they call it a “runner’s high.” Not only is exercise a natural stress reliever, it leaves you feeling euphoric, clear-minded, and ready to take on the day. It’s not just your imagination, it’s a biochemical shift caused by lower levels of cortisol, the stress hormone, and a release of endorphins—those essential feel-good brain chemicals.
In fact, research shows that those who work out regularly are better able to manage their stress and maintain a happier mood in spite of stress. That’s also known as resilience, and it’s a powerful way to protect your cognitive health.
Learn more about the emotional regulation benefits of exercise, here.
7. Exercise helps you sleep better.
We all feel better after a good night’s sleep. Sleep is restorative for the brain, but for many people, an 8-hour sleep seems like a wistful dream (excuse the pun). What if we told you that an evening workout was ranked as the most effective way to improve sleep in a 2022 study? That’s right: exercise helps you fall asleep faster and enjoy deeper, more restorative sleep, giving your brain the rest it needs.
Need more tips? Read: How to Get Better Sleep—the Definitive Guide for Women.
8. Exercise increases your brain’s “white matter.”
Aka the nerve fibers that connect different parts of your brain, helping them communicate quickly and efficiently. In terms of cognitive health, this white matter plays a critical role in helping your brain process information, solve problems, and maintain balance.
It’s your brain’s communication network, and keeping it healthy and strong supports everything you do. When white matter deteriorates (as it naturally does with age), it can lead to slower processing, memory issues, and cognitive decline.
Studies show that exercise significantly increases white matter integrity, which keeps your brain young, whatever age you are.
9. Exercise protects against neurodegenerative diseases.
Exercise is a surefire way to safeguard your brain for the future. “Regular physical activity has been shown to reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s,” says Melody.
How? A combination of the benefits listed above! We’re talking increased blood flow, neurogenesis, reduced inflammation, and stronger white matter—exercise helps protect your brain’s structure and function over time.
How Much Exercise Do You Need to Do to Improve Cognitive Health?
It all sounds good, right? But now you’re wondering when you can expect to enjoy the brain-boosting benefits of your workout. Well good news: “You’ll experience immediate benefits, including an improved mood, sharper attention, and enhanced processing speed,” says Melody.
Studies show that all it takes is 45 to 60 minutes of exercise to dramatically improve cognitive function. In fact, one study found that just 30 minutes of exercise results in a rise in BDNF levels. “Within 4 to 6 weeks of regular exercise, the effects of higher BDNF levels will be evident in your memory, attention, and problem-solving abilities.” The results of which are more long-lasting, the more consistent you are.
Over months and years, these benefits become more pronounced, promoting brain plasticity and reducing the risk of cognitive decline and neurodegenerative diseases.
“While some cognitive gains are immediate, substantial and lasting effects typically emerge over several weeks to months of consistent physical activity,” she adds. This also depends on the type of exercise you’re doing, the intensity, and the frequency.
The Best Types of Exercise for Brain Health
There are certain types of movement that trigger your white brain matter more so than others. Exercise that involves learning a new skill, improving coordination and memorization, and developing or enhancing reaction skills (speed, agility, and reactive timing), are especially beneficial.
“The best workouts for cognitive health include a mix of aerobic exercise, strength training, high-intensity interval training (HIIT), mind-body practices, and coordination-based activities,” says Melody.
Gotcha! That’s why the obé team of experts carefully curated a cognitive health workout collection called “Brain Boost,” comprising workouts that specifically target these focus areas. You can expect to enjoy a variety of:
- Boxing
- JUMP
- HIIT: Reaction Drills
- STEP
- Dance Cardio
- Strength
- Yoga
Say goodbye to boring workouts! This collection is electric, energizing, and a guaranteed way to supercharge your brain.
“Integrating regular physical activity into your routine is a powerful way to improve brain health and reduce the risk of cognitive decline, and this is something we believe ALL obé members will benefit from!” Melody concludes.
If you’re interested in trying out the obé Brain Boost workout collection, start a free trial here. For current members, simply tap the “Collection” tab in-app to get started.
You’re on the path to better brain health—it’s time to build lasting habits and feel the transformation. You’ve got this!
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