3 types of exercises that help your brain grow new cells, according to science

Aerobic exercise, HIIT, and mind-body workouts like yoga can stimulate neurogenesis, helping the brain grow new cells, sharpen memory, and improve emotional resilience. (Image: Pexels)

• Adults can produce new neurons, especially in the hippocampus.
• Aerobic exercise and HIIT boost neurogenesis and memory.
• Yoga and tai chi lower stress, aiding new brain cell growth.

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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. That discovery let the cat out of the bag, so to speak: The brain isn’t a static organ; it’s dynamic, changing every day as we behave and experience things.

“Lifestyle plays its role in impacting neurogenesis to a far significant extent” states Dr Rahul Narang, a cognitive health expert at the ICare Global, Ahmedabad. “All thought and behaviour deliver an input signal to the brain. “The more stimulating and thoughtful the input, the more accentuated the brain is structured,” he told Moneycontrol.

Also Read: 6 1-minute mind exercises that help reduce risk of Alzheimer's disease

And 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 some scientifically-validated types of exercise that have been found to enhance neurogenesis and general brain health.

Aerobic Activity

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.

HAR- HIIT (High Intensity Interval Training

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.

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

Mind-Body Workouts 

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.

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

FAQs on Exercises to Grow New Brain Cells

1. What types of aerobic activities are recommended for neurogenesis?

Jogging, brisk walking, swimming, and cycling are all effective aerobic exercises.

2. How often should I do HIIT to see benefits in brain health?

Just 20 minutes of HIIT a couple of times per week can enhance brain flexibility and memory retention.

3. Can mind-body workouts like yoga actually help grow new brain cells?

Yes, practices like yoga and tai chi help reduce cortisol levels, lower inflammation, and create a supportive environment for new brain cells.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.