Sustained Aerobic Exercise Helps Keep Your Brain Healthy

If you're looking for ways to support your brain as you age, you don't have to spend hours at the gym. While high intensity interval training (HIIT) has become popular for delivering big health benefits in less time, it's far from the only way to keep your brain healthy.

Growing evidence shows that regular aerobic exercise, such as brisk walking, jogging, cycling, or swimming, helps maintain brain health by improving blood flow, supporting communication between brain cells, and boosting levels of brain-derived neurotrophic factor (BDNF), sometimes called "fertilizer for the brain" because it helps brain cells grow stronger, form new connections, and communicate more effectively. These changes are associated with better memory, learning, and cognitive function.

Scientists first uncovered these brain benefits in studies of animals. Researchers found that endurance activities like running stimulated the growth of new nerve cells in the hippocampus, the part of the brain responsible for learning and memory. While scientists are still studying how much new brain cell growth occurs in adults, there's strong evidence that regular physical activity keeps the hippocampus healthy and helps the brain stay adaptable throughout life.

Exercise may also help your brain in ways scientists didn't expect.  Researchers now believe the benefits extend beyond exercise alone. Aerobic activity often exposes us to changing environments, social interaction, and new experiences that challenge the brain. Think about a walk through your neighborhood or a hike on a wooded trail. Your brain isn't just moving your body. It's navigating turns, noticing new sights, listening to birds, and interacting with the people around you. All that mental stimulation may give your brain an extra workout.

The good news is that you don't have to choose just one type of exercise. Recent research shows that aerobic exercise, strength training, and HIIT can all contribute to better brain health through slightly different pathways. Aerobic exercise appears especially effective for supporting cardiovascular health and sustained brain function, while resistance training may benefit executive function and memory, and HIIT may provide a powerful short-term boost in BDNF.

The takeaway?

A mix of walking, cycling, swimming, strength training, yoga, or any activity you enjoy can all support a healthier brain. The best exercise is the one you'll keep doing because consistency matters far more than intensity alone.

Published August 1, 2026