Boost Brainpower: Three Exercises Linked to new Neuron Growth
October 14, 2025 – Emerging research suggests the brain isn’t fixed in it’s structure, but possesses a remarkable capacity for neurogenesis – the creation of new brain cells – throughout adulthood. A growing body of scientific evidence demonstrates that specific exercises can actively stimulate this process, potentially enhancing cognitive function and resilience against age-related decline. This offers a proactive approach to maintaining brain health, impacting millions facing cognitive challenges and seeking to optimize mental performance.
For decades, it was believed that adults were born with a finite number of neurons. However, discoveries in the late 20th and early 21st centuries overturned this dogma, revealing neurogenesis occurs in key brain regions like the hippocampus, crucial for learning and memory. While factors like genetics and diet play a role, lifestyle interventions, especially exercise, are proving to be powerful catalysts for neuron growth.Experts predict increased focus on neuroplasticity-enhancing activities as populations age and neurological disorders become more prevalent.
Here are three science-backed exercises to potentially encourage neurogenesis:
1.Aerobic Exercise: Regular cardiovascular activity,such as brisk walking,running,swimming,or cycling,has consistently shown a positive correlation with increased brain-derived neurotrophic factor (BDNF) levels. BDNF acts like ”fertilizer” for the brain, supporting the survival and growth of neurons. A 2023 study published in Neurology found that adults engaging in at least 150 minutes of moderate-intensity aerobic exercise per week exhibited greater hippocampal volume and improved memory performance compared to their sedentary counterparts.
2. High-Intensity Interval Training (HIIT): While aerobic exercise is beneficial, HIIT – short bursts of intense activity interspersed with recovery periods – may offer even greater neurogenic benefits. Research indicates HIIT can trigger a more notable release of BDNF and other growth factors. A 2024 examination by researchers at the university of California, San Diego, demonstrated that just three HIIT sessions per week for 12 weeks led to measurable improvements in executive function and working memory in older adults.
3. Skill-Based Learning: Challenging the brain with novel and complex tasks promotes neuroplasticity and neurogenesis. Learning a new language, playing a musical instrument, or mastering a complex game forces the brain to forge new neural connections. A 2022 study in Frontiers in Neuroscience showed that adults learning to juggle for 30 minutes a day over six weeks experienced increased gray matter volume in brain areas associated with visual-motor coordination and attention.
These exercises,when incorporated into a consistent routine,represent a tangible strategy for supporting brain health and potentially unlocking the brain’s regenerative potential. While further research is ongoing, the current evidence strongly suggests that an active lifestyle is not just good for the body, but essential for a thriving brain.