Forget the brain-training apps and puzzles. A comprehensive new scientific review has delivered a powerful and simple prescription for a sharper mind at any age: get moving.
The Science of Movement and Mind
Research from the University of South Australia, published in December 2025, analysed data from more than 250,000 participants across 2,700 individual studies. The findings are unequivocal: regular physical activity is one of the most effective ways to boost brain function.
The team, led by Research Fellow Ben Singh and Associate Professor Ashleigh E. Smith, conducted an umbrella review. This means they synthesised the results of over 130 high-quality research reviews, providing a robust overview of the evidence. The studies typically involved people starting new, structured exercise programmes.
The analysis confirms that moving your body – whether it's walking, cycling, yoga, dancing, or playing active video games like Pokémon GO – improves how we think, make decisions, remember details, and maintain focus.
Key Cognitive Benefits Revealed
The review adds substantial weight to existing evidence, showing that consistent exercise improves three critical domains of brain function:
- Cognition: Your overall capacity to think clearly, learn, and make decisions.
- Memory: Particularly short-term memory and the recall of personal experiences.
- Executive Function: This encompasses focus, planning, problem-solving, and emotional regulation.
To measure these effects, the original studies used various brain function tests, such as remembering word lists, solving puzzles, and task-switching exercises. The improvements observed were small to moderate but consistently meaningful.
Notably, the benefits were universal across age groups, with children and teenagers showing particularly significant gains in memory. Furthermore, individuals with attention-deficit hyperactivity disorder (ADHD) experienced greater improvements in executive function compared to other groups.
The brain's response can be swift, with many participants seeing positive changes after just 12 weeks of regular activity. The most pronounced benefits were linked to meeting standard guidelines of at least 150 minutes of moderate exercise per week.
How Exercise Reshapes Your Brain
The physiological reasons behind this mental boost are compelling. Activities like walking and cycling can increase the size of the hippocampus, the brain's central hub for memory and learning.
In one cited study, older adults who engaged in a year of aerobic exercise saw their hippocampus grow by 2%, effectively reversing one to two years of age-related shrinkage. More intense workouts, such as running or high-intensity interval training, further enhance neuroplasticity – the brain's ability to adapt and rewire itself.
This research is especially pertinent given global demographic trends. With one in six people worldwide projected to be over 60 by 2030, and a third of adults currently inactive, exercise presents a critical, accessible defence against cognitive decline.
Inclusive Activities for Everyday Life
The great news is that you don't need to run marathons. The study highlighted that lower-intensity activities like yoga, tai chi, and "exergames" can be equally, sometimes more, effective.
These disciplines engage the brain and body simultaneously. Tai chi requires focus and sequence memorisation, while exergames train attention and rapid decision-making. They are inclusive options for people of all fitness levels or mobility.
While daily movement like walking to the shops is beneficial, the researchers emphasise that structured exercise – such as a regular gym session or yoga class – is key to unlocking the full spectrum of brain and body benefits.
The implications are being felt in real-world settings. Some workplaces now introduce short movement breaks to improve employee concentration, while schools incorporating physical activity into the classroom report better student attention and academic performance.
Ultimately, this vast body of research confirms that exercise is a powerful, free, and universally available tool for maintaining and enhancing brain health. It delivers wide-ranging benefits, from improved sleep to better mental health, proving it's never too late to start giving your brain this essential tune-up.
