A healthy body nurtures a healthy mind. Regular physical activity, particularly certain types of exercise, can significantly enhance cognitive performance. But with so many options—from endurance training to strength workouts—what's most effective for keeping your brain sharp? Researchers at the University of Basel, collaborating with experts at the University of Tsukuba in Japan, analyzed dozens of studies to provide evidence-based recommendations.
Coordinated sports deliver the biggest gains
Led by Dr. Sebastian Ludyga and Professor Uwe Pühse, the team reviewed 80 studies to pinpoint key factors. While endurance, strength training, or combinations offer benefits, sports requiring coordination, complex movements, and interaction—like team games—prove far more effective. "Coordination in sports matters more than sheer volume," Ludyga notes.
Higher overall activity doesn't always mean better results for mental fitness. Instead, longer sessions per workout yield sustained cognitive improvements over time.
Benefits span all ages
Cognitive abilities evolve throughout life, with peak potential for gains in childhood development and combating age-related decline. Yet, the University of Basel's Department of Sport, Exercise and Health found no evidence that exercise effectiveness varies dramatically by age group.
Sports programs don't need to differ by life stage to sharpen cognition, making intergenerational activities ideal. "We're already seeing this in joint programs for kids and grandparents," Pühse says. Expanding these could amplify benefits for everyone.
Intensity matters more for boys and men
Just as physical responses to exercise differ by sex, cognitive gains do too. Men and boys see greater mental fitness improvements from the same activities.
Sex differences emerge mainly in intensity, not sport type. For males, intense sessions—ramped up gradually—drive lasting cognitive boosts. For females, overly rapid intensity hikes diminish benefits; low-to-moderate activities are optimal for cognitive gains.
