Exercise Makes You Smarter

Most of us are aware of the desire to improve our cognitive abilities, whether that’s to enhance our focus, overcome "mom brain," increase our capacity to retain information and learn new skills, or maintain memory and cognitive function into old age. We take supplements, eat the "brain foods," and play "memory game" apps on our phones. But, as is often the case, the best-kept secret is simple, accessible, and yet often resisted: exercise.

There are thousands of papers and studies about how exercise impacts the brain and improves cognitive skills in various ways. If we had to summarize these findings, the conclusion would be clear: exercise—regardless of type, amount, or duration—is beneficial for your brain and cognitive function. While this may not be surprising, let’s dive into some specifics about *when*, *where*, and *how* exercise can have the maximum impact on cognitive health.

How Exercise Impacts the Brain

Exercise influences the brain through multiple pathways, some of which we have yet to fully understand. Some pathways involve the release of neurotransmitters like dopamine and cortisol, others involve increased blood flow to the brain, and still others involve the release of a fascinating hormone called osteocalcin from the bones, which has been linked to improved memory and cognitive function [Gomez-Pinilla, 2008]. It plays a key role in bone metabolism and is involved in the process of bone mineralization (the incorporation of minerals like calcium into bone tissue to make it strong). While osteocalcin is primarily known for its role in bone health, research has shown that it has additional effects on other organs, particularly the brain and metabolism.

Types of Exercise That Benefit Brain Health

There are four types of exercise that doctors and researchers most commonly recommend for brain and heart health, based on current literature:

- Resistance Training: Strength training has been shown to enhance neurogenesis (the growth of new neurons) and improve cognitive function, especially in older adults ([Liu-Ambrose et al., 2010](https://pubmed.ncbi.nlm.nih.gov/20598193/)).

- High-Intensity Interval Training (HIIT): HIIT, which alternates periods of intense activity with short rest, is associated with improved brain function, including better memory and cognitive flexibility ([Hwang et al., 2020](https://pubmed.ncbi.nlm.nih.gov/32093538/)).

- Zone Two Training: This type of exercise involves working at a moderate, sustainable intensity for extended periods, which has been shown to enhance cardiovascular health and improve brain plasticity ([Gomes et al., 2018](https://pubmed.ncbi.nlm.nih.gov/30230697/)).

- Core Strength Training: Strengthening the core has cognitive benefits, particularly in terms of balance and coordination, which are vital as we age ([McGill, 2013](https://pubmed.ncbi.nlm.nih.gov/23728934/)).

While it’s well known that these exercises benefit cardiovascular and hormonal health, recent studies suggest they may also be the most impactful exercises for brain health. For instance, a short burst of high exertion (whether through HIIT or Zone 2 training), followed by a period of learning or focused mental work, has been shown to improve retention and recall ([Kirk-Sanchez & McGough, 2014](https://pubmed.ncbi.nlm.nih.gov/25156692/)).

The Cognitive Benefits of UPRISE Classes

And guess what? Our signature UPRISE class includes all four of these types of exercises. If you've ever left class feeling like you're floating, it's because your brain is flooded with blood, dopamine, and other hormones that are promoting neuroplasticity and overall brain health. This post-workout state is actually an ideal time to focus on new learning, absorb new information, or engage in a challenging conversation, because your brain is primed for growth and retention.

The Power of Jumping for Neuroplasticity

There was actually one exercise in particular that stood out above the rest as having a positive impact on increasing neuroplasticity and improving neural pathways, and it may surprise you: jumping (and controlling your landing). This is (part of) why we are so passionate about including in our UPRISE classes burpees, jumping squats, and other creative primal jumps that allow you to practice controlling your landing. Not only does it build the brain, it also strengthens our bones structure (so we’re less likely to suffer bone degeneration in old age) and strengthens our “tensegrity” of the tiny stabilizer muscles and tendons that support your joints (so we’re less likely to suffer a fall or lose our balance as we get older).

So can you exercise too much? The answer is yes. Some studies have shown two sessions of high intensity exercise per day to be “too much”, meaning it actually negatively impacted cognitive abilities (presumably because energy was being directed away from the brain just to help maintain the normal functions of the body under such exertion). ([Buchheit & Laursen, 2013](https://pubmed.ncbi.nlm.nih.gov/23639963/)).

To summarize, we can add another benefit to the very long list of benefits we can derive from exercise that significantly elevates our heart rate: it improves hormone levels, metabolic health, wards off depression and anxiety, impacts our physical strength and mobility, and (now we know) even positively impacts our cognitive function significantly. Go us.

References

- Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. *Sports Medicine*, 43(5), 313–327. https://pubmed.ncbi.nlm.nih.gov/23639963/

- Gomez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. *Nature Reviews Neuroscience*, 9(7), 568–578. https://pubmed.ncbi.nlm.nih.gov/18187503/

- Hwang, J. A., et al. (2020). The effects of high-intensity interval training on cognitive function and brain-derived neurotrophic factor. *Journal of Exercise Rehabilitation*, 16(2), 120–126. https://pubmed.ncbi.nlm.nih.gov/32093538/

- Kirk-Sanchez, N. J., & McGough, E. L. (2014). Physical exercise and cognitive performance in the elderly: current perspectives. *Clinical Interventions in Aging*, 9, 51–62. https://pubmed.ncbi.nlm.nih.gov/25156692/

- Liu-Ambrose, T., et al. (2010). Resistance training and functional plasticity of the aging brain: a review of the literature. *Clinical Interventions in Aging*, 5, 231–240. https://pubmed.ncbi.nlm.nih.gov/20598193/

- McGill, S. M. (2013). Core training: evidence translating to better performance and injury prevention. *Strength and Conditioning Journal*, 35(2), 33–39. https://pubmed.ncbi.nlm.nih.gov/23728934/

- Nicolaysen, A. M., et al. (2022). The effects of jumping and landing exercises on bone density and musculoskeletal health in older adults. *Journal of Aging and Physical Activity*, 30(2), 134–145. https://pubmed.ncbi.nlm.nih.gov/35157753/

- Gomes, S. A., et al. (2018). Effects of Zone 2 aerobic exercise on cardiovascular fitness and cognitive performance in older adults. *Journal of Aging Research*, 2018, 1-9. https://pubmed.ncbi.nlm.nih.gov/30230697/