Brain Health Boost: 3 Exercises Proven to Support New Brain Cell Growth in Adults

 Exercise Isn’t Just for Your Heart—It May Help Grow New Brain Cells Too

For years, exercise has been praised for improving heart health and physical fitness. Now, growing scientific evidence suggests it also plays a powerful role in brain health, even in adulthood. Contrary to the long-held belief that adults cannot grow new brain cells, neuroscience indicates that certain types of physical activity may support the formation of new neurons and help maintain cognitive function.

Research shows that specific exercises can stimulate growth factors in the brain, support memory centers, and potentially help repair existing brain cells. By combining physical movement with mental engagement, everyday workouts can become an effective tool for long-term brain health.

Below are three science-supported exercises that may help promote new brain cell growth and protect cognitive function as you age.

1. Resistance Training

Resistance training includes activities such as weightlifting, push-ups, bodyweight exercises, and strength training routines that challenge your muscles.

When muscles are worked against resistance, they release a substance known as brain-derived neurotrophic factor (BDNF). This growth factor plays a critical role in supporting the survival of existing brain cells and encouraging the growth of new ones. Higher BDNF levels are also associated with improved learning, memory, and overall brain resilience.

Incorporating resistance training a few times per week may help stimulate these beneficial brain processes while also improving muscle strength and bone health.

2. Dual-Task Exercises (Mind + Body Movement)

Dual-task exercise involves moving your body while actively engaging your brain. This could include:

• Walking while having a meaningful conversation
• Walking while listening to an educational podcast
• Participating in activities that require coordination, focus, and learning

The key is mental engagement. Passive activities, such as watching television while sitting still, do not provide the same cognitive benefit. However, exercises that demand attention, memory, or learning while you move can strengthen connections in the brain.

Dance classes are an excellent example. They combine physical movement, rhythm, coordination, memory, and learning—all at the same time—making them especially beneficial for brain health.

3. Leg-Strengthening Exercises

Strong leg muscles are increasingly linked to better long-term brain health. Studies suggest that individuals with greater leg strength may face a lower risk of cognitive decline later in life.

Simple leg exercises can be highly effective, including:

• Squats
• Chair squats (sitting down and standing up from a chair)
• Lunges or step-ups

A simple daily habit—such as performing 10 chair squats per day—can help strengthen the legs while supporting overall mobility and balance. Maintaining leg strength may also support healthy blood flow and neural signaling connected to brain function.

The Bigger Picture: Move Daily for a Healthier Brain

The brain thrives on movement, challenge, and consistency. Exercises that build strength, require coordination, and engage the mind may help protect memory, support learning, and maintain cognitive sharpness well into adulthood.

Even small daily movements can make a meaningful difference over time.

Disclaimer

This article is for informational purposes only and is not intended as medical advice. It should not replace consultation with a qualified healthcare or medical professional. The content is based on general research insights and publicly shared information, and claims have not been independently verified. Always consult a professional before starting any new exercise or health routine.