3 evidence-based exercises that can help your brain grow new cells, backed by science

Research shows adults can grow new neurons throughout life — and these workouts strengthen that process. (Image: Pexels)

For years, scientists assumed that the brain stopped producing new cells shortly after birth. But this idea has been debunked by contemporary neuroscience. The researchers found that adults can continually produce new neurons, particularly in the hippocampus — a part of the brain involved in memory, learning and emotion.

“Lifestyle plays its role in impacting neurogenesis to a far significant extent” states Dr Ashwin Mathur, who deals with cognitive health at the Aurelius Institute of Neuroscience. “All thought and behaviour delivers an input signal to the brain. The more stimulating and thoughtful the input, the more accentuated the brain is structured,” he said.

Among the most effective treatments are some types of exercise that have been otherwise proved to grow brain cells. The routines do a lot more than improving physical health—they improve mental clarity, sharpen the memory and increase emotional resilience. And here are three scientifically-validated types of exercise that have been found to enhance neurogenesis and general brain health.

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Exercise such as jogging, brisk walking, swimming and cycling are known to elevate levels of brain-derived neurotrophic factor (BDNF), a protein that encourages the growth and survival of new neurons. Routine aerobic exercise increases blood flow to the brain, providing cells with oxygen and nutrients needed for peak cognitive performance over time.

Intervals of high-intensity work and periods of rest raise growth hormones and insulin sensitivity ordinates. Research has shown that sprint interval training causes robust biological reactions which may jump start the production of new neurons and result in quicker learning. Even just 20 minutes of HIIT a couple times per week is enough to raise brain flexibility and up memory retention.

Mind-Body Workouts – Stress Reduction to Shield the New Neurons

Yoga, tai chi and other mindful movement practices lower cortisol, a stress hormone that can suppress neurogenesis. These forms of exercise marry mild physical movement with breath control, all but shutting down inflammation and optimizing the internal environment for new brain cells to survive and thrive. They also improve focus and emotional health.

Also Read: Boost your brain power with these simple habits and everyday activities

Anyone can build these into a weekly routine to help the brain renew itself and maintain cognitive health throughout life.

FAQs on Exercise to Grow Brain Cells Back

Yes, certain types of exercise, such as aerobic activity, HIIT, and mind-body workouts, have been scientifically proven to promote the growth of new neurons, particularly in the hippocampus.

Aerobic exercises like jogging and swimming elevate levels of BDNF, a protein that supports the growth and survival of new neurons. They also increase blood flow to the brain, providing essential oxygen and nutrients.

HIIT boosts growth hormones and insulin sensitivity, which can trigger the production of new neurons. Even short sessions of HIIT a few times a week can enhance brain flexibility and memory retention.

Mind-body workouts reduce cortisol levels, a stress hormone that can inhibit neurogenesis. They combine physical movement with breath control, reducing inflammation and creating a conducive environment for new brain cells to thrive.