Brain Health: Top Neuroscientist recommends 3 workouts to naturally ‘grow’ new brain cells |

Keeping our brains young and healthy is just as important as keeping the body in shape. The good news: the brain does not need to be fixed; it can grow new cells and adapt throughout our lives, a process called neurogenesis. Neuroscientist Robert Lowe, who specializes in Alzheimer’s treatment, explains that certain physical and mental exercises can stimulate the growth of new brain cells, helping to improve memory and overall cognitive function. Some of the most effective and science-backed workout options are resistance training, dual-task exercises and leg exercises. Let us look at each one by one:

Resistance training includes various forms of exercises where muscles work against an external force, such as free weights, resistance bands, or body weight. Neuroscientific studies show that resistance training can boost BDNF levels, thus stimulating the birth of new neurons in critical brain areas, including the hippocampus hub of learning and memory.

Typical resistance exercises include weight lifting, squats, lunges, push-ups, and resistance band workouts. With this form of exercise done consistently, muscles are not the only things being developed; cognitive function is also enhanced through increased neuroplasticity, or the ability of the brain to adapt and make new neural pathways. Studies have shown that even moderate resistance training, done two to three times a week, can produce remarkable positive effects in the brain’s health and performance.More importantly, resistance training combats age-related muscle loss (sarcopenia) and supports mobility, therefore minimizing the risk of falls and brain injury that could impair cognitive health.

The exercises that combine two of our senses: Physical and mental, both, meaning training the body and brain at the same time. These workouts require both concentration and coordination, which makes them particularly effective for brain health.This type of multitasking specifically activates brain networks responsible for attention, coordination, and executive functions uniquely. Neuroscience research showed that these trainings, since they require an active involvement of multiple brain regions simultaneously, are more effective in enhancing neurogenesis compared to physical or cognitive training alone.The mental challenge with physical movement thus results in higher production of BDNF, stimulating synaptic plasticity and enhancing the development of strong neural networks that are necessary to enable advanced thinking and memory. Dual-task training is particularly effective in older adults in terms of delaying cognitive decline and enhancing functional independence.

Workouts that focus on legs such as squats, lunges, climbing stairs etc, are powerful for our brains. That is because they engage some of the most largest muscles of our body, when these muscles contract, they send strong biochemical signals to our brain, helping boost NDNF production and support the growth of new brain cells.Brisk walking or jogging, while famous for its cardiovascular benefits, also serves to increase blood flow to the brain, carrying oxygen and nutrients critical for the growth and repair of brain cells. Dr. Robert Lowe identifies leg exercises as a key component of his recommendations on brain wellness because they maximize systemic effects that are beneficial for brain plasticity.Besides promoting brain development, exercises of the leg improve balance, coordination, and endurance-all of which indirectly contribute to brain health because they reduce injury risk and foster an active lifestyle.

How to incorporate these exercises into our routines

Neuroscientists recommend the regular inclusion of all three types of exercises to maximize the growth of brain cells and cognitive benefits:It is highly advisable to incorporate resistance training into your routine at least two or three times every week. The types of exercises you can perform include but are not limited to squats, deadlifts, and lunges. Additionally, it is beneficial to participate in dual-task exercises on a daily basis or multiple times throughout the week. For example, one engaging option recommended by Rober Lowe involves a fun activity that combines walking while conversing. Furthermore, it is important to perform leg-focused exercises on a daily basis, which may include activities such as brisk walking, climbing stairs, or doing squats—these activities serve to engage both your muscular strength and cardiovascular fitness.Such exercises do more than just build muscle and aid in strength. They also create an environment that allows the brain to grow new cells, enhance neural connections, and maintain plasticity of the brain. Regular physical activity improves blood flow, reduces inflammation, and boosts the release of neurotrophic factors, which support cognitive function. Over time, this can improve memory, focus, mood, and mental resilience. Even in some cases, it protects us from diseases such as Alzheimer’s or mitigates damage from brain injuries, highlighting the profound link between physical fitness and long-term brain health.