Looking to boost brain function, memory and fitness at the same time? New research from Australia suggests you can do both just by walking.
Not only that, the study, led by lead researcher Dr Ben Singh, showed that people with ADHD enjoyed the greatest gains in executive function, meaning everyday tasks like making plans, solving problems and adapting to new situations was easier. It’s the largest, most comprehensive review of the literature to date and hammers home that exercise is essential is not only vital for physical health but for optimising cognitive health, too.
The umbrella review – essentially a review of the literature in the same field – covered 133 reviews, data from 2,724 randomised controlled trials and more than 258,000 participants and featured in a recent edition of the British Journal of Sports Medicine. “Our goal was to evaluate the effects of exercise on brain function, specifically general cognition, memory and executive function, across all age groups and populations,” Singh tells Countryfile. “We examined different types of exercise, varying intensities and programme durations to determine the most effective strategies for enhancing brain power. Overall, our findings provide strong evidence that exercise significantly enhances brain function.”
Is low-intensity or high-intensity exercise better for your brain?
While Singh’s research showed that our brains enjoy a boost from all intensities of exercise, rather wonderfully for most of us, low- and moderate-intensity exercise proved effective than high-intensity exercise for cognitive improvements. That means a meandering hike bolstered brain power more than an uphill sprint.
“Another interesting finding was that shorter programmes lasting one to three months had greater cognitive benefits than longer-term interventions, suggesting that improvements can happen quickly if people consistently engage in physical activity,” says Singh.
Children and adolescents showed the greatest improvement in memory, while there was potentially a game-changing discovery for people with ADHD (Attention Deficit Hyperactivity Disorder), who enjoyed the greatest gains in executive function out of all the populations analysed. Research shows that the parts of the brain involving executive functions – mental skills that include organisation, attention and planning – tends to be smaller, less developed or less active in those with ADHD. Even a gentle stroll helped.
Singh also revealed that exergames, which require physical movement while playing video games – think Nintendo Wii – had the strongest impact on memory and cognition. “This could be due to the dual engagement of the body and mind, making these activities particularly stimulating for the brain,” he says. “These findings highlight that there are many ways to improve brain health through exercise and even light movement can be beneficial.”
How exercise bolsters brain power
How exercise boosts brain power is down to a multitude of positive biological and physiological mechanisms. “Firstly, exercise increases blood flow to the brain, ensuring that brain cells receive more oxygen and essential nutrients, which supports overall cognitive function,” says Singh. “It also promotes neurogenesis, or the growth of new brain cells, by stimulating the release of brain-derived neurotrophic factor (BDNF), a key protein involved in learning and memory. Plus, exercise helps to reduce inflammation and oxidative stress, both of which are linked to cognitive decline.”
Exercise also shifts up the release of dopamine and serotonin, which improve focus, moodand motivation. Finally, Singh showed that physical activity has a strong impact on sleep quality and stress regulation by balancing cortisol levels, which can otherwise impair memory and cognitive function.
“Taken together, these mechanisms show that exercise is not just beneficial for physical health but plays a crucial role in keeping the brain sharp and resilient,” he says.
This isn’t the first study Singh’s undertaken into the mentally transformative benefits of exercise. In 2022, he undertook the largest review to date on the effects of exercise on mental health, which demonstrated that exercise is highly effective in improving depression and anxiety. More here.
What does he see as the key takeaways from his current research? “Ultimately, that exercise isn’t just about physical fitness – it’s essential for brain health, too,” he says.“What’s exciting is that even light or moderate exercise can lead to noticeable improvements in cognitive function, so people of all fitness levels can benefit. The findings also highlight that short-term commitment to exercise, even for just a few months, can yield measurable benefits, meaning it’s never too late to start.
“Another important message is that children and people with ADHD seem to benefit even more from exercise, which could have implications for how we approach physical activity in schools and clinical settings. Ultimately, if we shift the way we think about exercise – not just as a way to stay fit, but as a tool for better thinking, sharper memory, and mental clarity – we can help people lead healthier, more cognitively resilient lives.”
In the future, Singh sees advances in personalised exercise programmes, based on genetics, health condition and lifestyle. “Another important avenue is studying the long-term effects of exercise on brain ageing and dementia prevention, which could help shape new public health guidelines.
“We also need to further explore how technology, such as exergames and virtual reality (VR), can enhance cognitive benefits, as these could be especially useful in ageing populations or for individuals with neurological conditions.
“A final crucial area of research is identifying the minimum effective dose of exercise; in other words, determining just how little physical activity is needed to achieve meaningful cognitive improvements. By answering these questions, we can refine exercise recommendations and develop more accessible strategies to improve brain health in various populations.”