Whether it’s an early morning jog or a touch of Tai Chi, new research shows that any form of exercise can significantly boost brain function and memory across children, adults, and older adults. In the largest, most comprehensive umbrella review to date, researchers found that regular exercise improves general cognition, memory, and executive function in both healthy individuals and older adults with multiple health conditions. Now, for the first time researchers have strong data reinforcing exercise as an essential, inclusive activity for optimizing cognitive health.

Findings from 133 systematic reviews, covering 2724 randomized controlled trials and 258,279 participants, showed that low- to moderate-intensity exercise had the greatest benefits for brain function and memory. Yoga, Tai Chi, and exergames (active video games) delivered the most significant cognitive benefits. The findings provide a comprehensive understanding of how different types, intensities, and durations of exercise influence brain function.

“Exercise has a profound effect on physical health, but we also know it benefits brain function. What this study confirms is that even low-intensity exercise, like yoga or walking, can improve cognition, making it accessible to people of all ages and abilities,” said lead researcher Dr. Ben Singh, who is with the University of South Australia.

The researchers found that benefits were delivered quickly, with clear gains within 1-3 months, highlighting that even small bursts of activity can make a big difference. The findings also suggest that trying out new activities could play a key role in keeping the brain engaged and active.

Senior researcher Carol Maher said exercise should be encouraged as a cognitive health strategy across all ages and fitness levels. “This study presents compelling evidence that exercise should be integrated into healthcare and education settings to promote cognitive well-being,” said Maher. “Knowing that even small amounts of exercise can improve memory and brain function, especially for those at higher risk, presents a clear opportunity for exercise to be included in clinical and public health guidelines.”

A New Form of Yoga for Older Adults

At first glance, the yoga class at the May Orovitz Laboratory looks very familiar. The mats on the floor, participants sitting on those mats, and yoga instructor Brooke Fitzgerald, who is with the University of Miami. However, once the class starts, things begin to sound and feel more than a bit different.

“Let’s go into the blue flow,” said Fitzgerald, who does not show the participants how to do the exercises. Instead, the five women taking the class, whose ages range from 60 to 85, begin to perform a range of synchronized poses, flexing their arms upward and stretching their legs. Their coordinated movements have been memorized over the past three months as part of a YogaCue class study.

YogaCue is at the center of a study headed by the Department of Kinesiology and Sport Sciences and the University of Florida. It is designed to engage older adults in yoga classes with the mission of improving their cognitive abilities. The study includes 15 participants and it is analyzing the physical and cognitive performance of older adults who take YogaCue compared to those who take Hatha Yoga, a slower, more conventional style of yoga.

Joseph Signorile, a professor and director of the Laboratory of Neuromuscular Research and Active Aging, helped design YogaCue. “We modified yoga in two ways by increasing the speed at which the poses are performed as well as shortening the times between the poses,” said Signorile. “This creates an interval training program where we increase the amount of aerobic and anaerobic stress on the individual, which is a good thing.”

Besides the increased rigor of the exercise, the participants must learn a series of poses linked to certain colors. When the instructor says, “We go into the yellow flow,” they immediately know which poses lie ahead for them. In the next week, other visual and sound elements will be introduced in the class to further test their mental resilience. They have to react to external cues in order to do the exercise as opposed to just watching the instructor,” said Signorile.

There are eye exams to determine whether yoga helps improve blood flow to the brain, which is an important marker of cognitive improvement. “They say the eyes are the windows to the soul, but we say the eyes are the window to the brain,” said Signorile. Individuals regularly doing yoga report it helps organize them internally. They report becoming a little more patient with themselves and getting a different perspective on life.

Yoga is a spiritual practice and can help reduce stress. It combines physical postures, breathing exercises, and meditation to improve overall health. It can significantly improve strength, posture, balance and flexibility. Further, it has been shown to ease back pain or other chronic pain. A recent study found that taking an online yoga class once a week for 12 weeks provided a noticeable difference in lower back pain. At the end of the 12-week yoga training, and even up until the 24-week period, the individuals taking yoga had reduced pain and their functioning was improved. It also improved sleep and lowered the need for medications.

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com