Working out, lifting weights, and maybe even running and cycling are well-known exercises. Most people do these activities to stay physically healthy. We go to the gym to get buffed and to have that perfect beach body. Building strength and endurance is a perfect goal to have. But what about our building our brain? Have you given any thought to that? Guess what? The same physical exercises also build the big blobby organ that resides between our ears. Yes! Working out is right for your mental health and brainpower.

According to research, even a single workout session can enhance our cognitive abilities and improve mental focus better than a cup of coffee. According to a study conducted by the University of Georgia, a brief 20-minute exercise can facilitate information processing and improve memory. Another study published in July 2019 in The Journal of the American Medical Association followed 196,383 participants age 60 and older who did not have cognitive impairment or dementia. The lifestyle habits of these participants were tracked. The researchers found that a healthy lifestyle, especially one that included exercise, was associated with lower dementia risk among participants. Exercise improves the brain’s plasticity by stimulating new neuronal connections, thus improving brain plasticity. If you have been following my blogs, you know that I love running. I am sure you have heard of the “runners high”. Well, this runner’s high actually has scientific evidence. Running sessions are shown to reduce the stress hormones in the body. From a behavioral perspective, the same antidepressant-like effects associated with “runner’s high” found in humans is associated with a drop in stress hormones. Another study found that the antidepressant effect of running was associated with the new cell generation in the hippocampus, the area of brain responsible for learning and memory. I knew running was making me smarter. These are all the more reasons to start running.

When it comes to brain health, there are a lot of exercises that can help you. Here are the top five exercises that can help increase your brainpower and keep your cognition healthy.

Squats are good for brain

Yes! Squats, of all the exercises, are good for your brain. This basic leg strengthening exercise, which I am sure you have heard of many times, improves memory and thinking skills. Now to get the most brain strengthening benefits of this exercise, there is a way to perform it. Stand with feet shoulder-width apart with your toes pointing forward. Then grab your earlobes with the opposite thumb and index finger. Lower down into the deepest squat you can hold for 30 seconds, breathing in and breathing out. Continue the movement reps as long as you can. I remember this same exercise, being given as a penalty for not doing good on tests or not completing the homework as a kid. In my culture, this exercise is called “becoming a rooster”. I never thought that scientists would find evidence that it made the brain’s memory and learning regions stronger. My teachers were up to some good there.

Planks for clarity of mind

Planks are not only good for building muscular chest and core, but they also have some brain-enhancing power too. When holding a plank, the brain needs to focus on maintaining a good posture. That focus can help you relieve all the stress and help clear the mind. The proper exercise form is vital for reaping its mind-clearing benefits. Start in a prone position and balance on your toes and forearms. Your back should be flat and your abs tucked in. Your legs should be long behind you. Squeeze your glutes and hamstrings for a strong engagement of your core muscles. Keep your head aligned with your spine and spine long. Hold this position for as long as you can, and then repeat 4-5 times.

Warm-up your brain with jacks

This boot camp warm-up exercise is packed with brain-enhancing power. Jumping jacks get your blood pumping throughout your body, including your brain. It gives your brain a surge of energy which keeps it effectively working without fatiguing. This kind of activity for just ten minutes can boost brainpower.

Jumping jacks are easy to perform. I am sure you have done tons of jacks in your P.E. classes back in the day. Let’s go over the form one more time, though. Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Continue for a minute and try to get 6-7 rounds in.

Run for your brain

Running, the simplest but powerful exercise has many benefits. There are plenty of good reasons to take up running. Some of the big ones are reducing the odds of developing heart disease, stroke, and diabetes. I may be biased towards running because I love it but, I am not the only one who thinks it’s the best exercise ever. Research has shown that running isn’t only great for the heart but is also exceptional for the brain. The study also came up with convincing evidence to prove that running enhances our cognitive function and helps the brain.

A research conducted by American Academy of Neurology studied 206 adults before and after a six-month exercise program and monitored the brain’s blood flow. By the end of the program, the participants saw blood flow to the brain increase by 2.3 percent on average, translating to a 5.7 percent improvement on executive function tests and 2.4 percent improvement in verbal fluency.

Dr. Jaime Tartar, published a study in the Journal of Exercise and Nutrition that shows how exercise physically protects the brain from negative stimuli. This study found that  30 minutes of running was protective against responding to negative images. According to Dr. Tartar, that’s a phenomenal discovery because we as humans are predisposed to negative information. Now, how cool is that? Running can actually help you have a positive mindset.

If running is not for you, try walking or taking a group exercise aerobics class. There are classes being offered virtually now that you can take from the comfort of your own home. A study published in the Journal of Alzheimer’s Disease looked at blood flow to the brain over a year’s worth of aerobic exercise. The study concluded that aerobic exercisers saw a 47 percent improvement in their memory scores.

Breathing and Yoga

So, this mysterious breath that gives us life can also give us brainpower. Breath-holding exercises, in particular, have shown great promise and progress in stressful situations. Holding your breath and then releasing it slowly pushes you into a state of flow where your brain activity gets significantly stimulated. Try to meditate and practice taking deep breaths to reap the benefits of this exercise.

Yoga encompasses numerous exercise postures which are targeted towards the different parts of the body. Inversions in yoga improve the supply of blood to the brain. Like the ‘dangling forwarding bending’ pose is beneficial for increasing brain power and sharpening the memory. It helps the blood rush to your brain, too, which also boosts its function. Try incorporating yoga classes into your daily routines.

Taking care of your mind to feel healthier and happier is a no-brainer. The human brain is like a powerful machine, which controls everything we do. Just like any other machine, it needs maintenance for optimal performance over time. To keep your brain operating well, incorporate these exercises into your daily routine to have a healthier and stronger brain.