What Type of Exercise Is Good for the Brain and Mental Health?
Summary
Exercises are good for the body, most especially the brain which is one of the most complex organs in the human body, but which type of exercise, in particular, is good for the brain? From our last article where we talked about exercise and its impact on the brain, we understood that the use of …
Exercise benefits the entire body, particularly the brain. But which types of exercise specifically support brain function and mental health?
This article examines different exercise types and their effects on cognitive performance and mental well-being.
Aerobic Exercise and Brain Function
Aerobic exercise (also called cardio) involves physical activity that increases heart rate and oxygen consumption. When you run or jog for 45 minutes continuously, your heart beats faster - you can feel this by placing your hand on your chest.
The term 'aerobic' means requiring free oxygen. This type of exercise makes the heart pump oxygenated blood to working muscles and the brain.
A man running.
Types of Aerobic Exercise
- Walking and brisk walking
- Running and jogging
- Swimming
- Cycling
- Dancing
- Hiking
- Kickboxing
- Jump rope (skipping)
- Aerobic circuits (squats, lunges, push-ups, planks)
Brain Benefits of Aerobic Exercise
Aerobic exercise creates new brain cells, particularly in the hippocampus (the brain region responsible for memory storage and formation). It also improves memory retention through better blood flow, speeds up information processing, reduces stress and depression, and sharpens focus during study sessions.
Additional Health Benefits
- Strengthens heart muscle
- Improves circulation
- Increases red blood cell count
- Reduces diabetes risk
- Lowers cardiovascular disease risk
- Improves overall fitness
For students preparing for JAMB, WAEC, or NECO, these brain benefits directly support exam performance. Better memory, sharper focus, and lower stress improve study effectiveness.
Strength Training
A man attempting to lift a weight.
Strength training (resistance training) benefits the brain despite being associated primarily with bodybuilders. Weight lifting or resistance band exercises build muscle and strengthen bones while also boosting brainpower, improving mood, enhancing concentration, and increasing decision-making ability.
Additional benefits include better posture, improved sleep quality, increased bone density, weight management support, boosted metabolism, reduced inflammation, and chronic disease prevention.
Yoga and Tai Chi
A group of ladies doing yoga.
Yoga and Tai chi support brain health through multiple pathways. These practices boost overall intelligence, increase happiness and well-being, decrease stress and anxiety, reduce pain, increase self-awareness, improve information processing, enhance flexibility and strength, and improve balance and coordination.
Choosing Your Exercise Type
Any exercise benefits your brain and body more than no exercise. Whether you choose aerobic exercise, strength training, yoga, or combine all three, you'll see benefits.
What matters most:
- Consistency (regular exercise beats occasional intense sessions)
- Duration (aim for 20-30 minutes minimum per session)
- Enjoyment (choose exercises you'll actually continue doing)
Exercise for Busy Students
Nigerian students can fit exercise into busy schedules:
- Morning: 15 minutes of skipping rope or jogging before school
- Break periods: Walk around the school compound
- After school: 20-30 minutes of sports or home exercises
- Weekends: Longer activities like football or basketball
You can even combine exercise with studying - do jumping jacks during breaks or review flashcards while walking.
Exercise and Exam Performance
Students who exercise regularly remember information better, maintain focus longer during study sessions, handle exam stress more effectively, sleep better (supporting brain function), and have more daily energy.
If you want better JAMB or WAEC results, don't just study harder - exercise too. Your brain needs physical activity to perform optimally.
Getting Started
Start simple: pick one exercise you enjoy, do it for 15-20 minutes three times this week, notice how you feel (energy levels, focus quality), gradually increase duration and frequency, and make it permanent.
The best exercise for your brain is whichever one you'll do consistently. Choose activities you enjoy and maintain regular practice.
