Neuroscientist Ranks The Top Types of Exercise for Brain Health — Dr. Tommy Wood
Tim FerrissPublished on February 6, 2026
Summary authored by editor@wellifi.com
TLDR Summary
Engaging in a variety of physical activities, particularly open skill exercises like dance, is crucial for enhancing cognitive function and promoting brain health. High-intensity workouts that produce lactate also contribute positively to brain structure and function.
Key Points
- Variety in physical activities is crucial for brain health.
- Open skill exercises, such as dance and team sports, provide significant cognitive benefits.
- Dance may be the most effective exercise for dementia prevention.
- High-intensity exercises improve brain structure and function, particularly through lactate production.
- Incorporating both open skill and high-intensity activities in your routine is recommended for optimal brain health.
Unlocking Brain Health Through Exercise: The Power of Open Skill Activities
In the quest for better brain health, the types of physical activity we engage in play a crucial role. Different exercises can affect our cognitive function in various ways, emphasizing the importance of incorporating a variety of activities into our fitness routines. This article explores the impact of open skill exercises on brain health and highlights the findings from recent studies.
The Importance of Variety in Physical Activities
When considering how exercise influences the brain, it's essential to recognize that not all physical activities are created equal. Engaging in a diverse range of exercises can provide global support for cognitive function. Among these, open skill exercises stand out. These activities require constant adaptation to changing environments, which fosters greater cognitive engagement compared to closed skill exercises, such as jogging or cycling.
What Are Open Skill Exercises?
Open skill exercises involve high levels of unanticipated variety and complex motor skills. Examples include:
- Dancing
- Team sports (e.g., basketball, soccer)
- Board sports (e.g., surfing, snowboarding)
- Martial arts
These activities not only challenge our physical abilities but also enhance our cognitive functions, leading to improved brain structure and function.
Dance: A Superfood for the Brain
Among the various forms of exercise, dance has been identified as potentially the most effective for preventing dementia. Research indicates that dance has a significant effect size regarding mental health and cognitive function. Its benefits are likely derived from multiple components:
- Learning steps and routines
- Social interaction
- Musical engagement
This multifaceted approach contributes to the positive outcomes seen in cognitive function and mental health.
The Role of Intensity in Exercise
While the type of exercise is important, the intensity also plays a critical role in cognitive benefits. Studies suggest that higher intensity activities can lead to greater improvements in brain health. For example, the Norwegian 4x4 training protocol, which involves four sets of four minutes at 85-95% of maximum heart rate, has shown lasting effects on hippocampal structure and function.
Lactate: A Key Player in Brain Health
Another critical factor in how exercise affects brain health is lactate. During high-intensity exercise, lactate levels rise, which is beneficial for cognitive function. It facilitates the production of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and survival. Though most BDNF in the brain is produced locally, lactate aids in its activation.
Practical Applications: How to Optimize Your Exercise Routine
To harness the cognitive benefits of exercise, consider the following recommendations:
- Incorporate open skill activities like dance or team sports into your routine.
- Engage in high-intensity workouts that produce lactate, such as interval training.
- Balance different types of exercises to ensure a comprehensive approach to brain health.
Conclusion
Incorporating a variety of physical activities, especially open skill exercises, can significantly enhance cognitive function and promote brain health. As research continues to unveil the intricate connections between exercise and brain health, adopting a diverse and intense workout routine may be one of the best investments in your cognitive longevity.