Many people associate exercise with staying in shape or losing weight. Some see physical activity as a way to reduce the likelihood of heart disease or lower blood pressure. And not that many of us know that regular activity can help our brains remain productive and lower the risk of cognitive decline.

If you want to know how movement can help you improve memory and concentration, read this article. You’ll discover key symptoms of reduced brain activity, discover how fitness can be helpful for your brain, and learn a few simple exercises to stay active and concentrated during the day. 

Obvious Signs That Your Brain Needs a Supercharge

We sometimes forget routine things when our brain concentrates on important events or experiences stress. This is normal. However, if you constantly forget details or can’t concentrate, it might be time to sharpen your cognitive skills.

Forgetting Regular Details

Occasionally forgetting someone’s name or birthday is normal, but struggling to recall them frequently can signal a memory issue. This happens when the brain isn’t effectively storing or retrieving information, which can be caused by stress, lack of sleep, or poor nutrition.

Frequently Misplacing Everyday Items

Losing your phone, keys, or wallet once in a while is normal, but if it happens often, it could mean your brain isn’t fully engaged when you set things down. This can be caused by multitasking, stress, or fatigue — when your mind is overloaded, it struggles to process small details.

Struggling To Stay Focused on Tasks or Conversations

If you often zone out in the middle of a meeting, need to read the same multiple times, or lose track of conversations, this can be a sign of lowered concentration. It can happen because of too much screen time, lack of sleep, or chronic stress. 

Relying Heavily on Notes and Reminders

Setting reminders is a smart habit, but if you depend on lists for even the simplest tasks like remembering to pay a bill or take medication, it may indicate your brain doesn’t retain short-term information as well as it should. 

Feeling Mentally Foggy or Overwhelmed

If your thoughts feel slow, you struggle to find the right words, or decision-making takes more effort than usual, you might be experiencing brain fog. This is often linked to poor sleep, dehydration, or a lack of proper nutrients that keep your brain functioning at its best.

Some say the inability to multitask also means your brain may need more support. However, I do not fully agree with that, as modern researchers concluded that multitasking isn’t healthy and unnecessary, and I can’t agree more.

Exercise and Memory Retention: 4 Ways How Fitness Can Boost Your Brain

If you recognize some of the signs I listed above as your normal state, don’t hurry to take memory-boosting pills and drink yucky but obscenely expensive energy powders. Find out how fitness and physical exercises that are free and can be done at any age can help you improve your brain activity. 

1. Increasing the Production of BDNF

Brain-derived neurotrophic factor (BDNF) is a protein that supports the growth and maintenance of neurons — your brain's nerve cells. Regular physical activity increases its production, strengthening neural connections and supporting memory formation. This process increases your brain's adaptability, allowing it to function more effectively.

A study published in Neuroscience & Biobehavioral Reviews found that people who exercise regularly can improve recall and problem-solving abilities compared to those who prefer a sedentary lifestyle.

Helpful Tip

Engage in aerobic exercises like running, cycling, swimming, or brisk walking to boost BDNF production. Aim for at least 30 minutes of moderate to intense activity three to five times a week.

2. Improving Blood Flow to the Brain

Your brain is a high-energy organ that consumes about 20% of the body’s oxygen supply. When you move, your heart pumps more blood, delivering oxygen and nutrients to the brain. As your blood circulation increases, your cognitive function gets better, resulting in faster thinking, better concentration, and stronger memory.

Helpful Tip

For cognitive benefits, aim for exercises that keep your heart rate in moderate-intensity or high-intensity training. To calculate the intensity of training, use the formula:

Maximum Heart Rate = 220 - your age.

3. Training Working Memory and Spatial Awareness

Your brain needs challenges to stay fresh, and complex movements provide just that. Activities that require coordination, balance, and agility stimulate neural pathways, enhancing working memory and spatial awareness.

Engaging in sports, dance, or martial arts forces your brain to process multiple stimuli at once which improves cognitive flexibility. A study found that people engaged in dance or team sports showed improved multitasking skills and spatial memory.

Helpful Tip

Try jump rope drills to improve coordination and focus, opt for yoga or Tai Chi to improve spatial awareness and get more mindfulness, or select ladder drills to boost agility and working memory.

4. Protecting Cognitive Function

Chronic stress is a memory killer. High levels of cortisol — your stress hormone — impair concentration, slow down learning, and weaken memory retention. 

On the other hand, exercise helps regulate cortisol levels, making it one of the best natural stress relievers. Studies show that people who exercise regularly have lower stress-induced cortisol spikes and have better focus, emotional resilience, and memory recall.

Helpful Tip

Simple workouts like light cardio and stretching can help lower anxiety and focus for the day, while HIIT training can give you an energy boost and help relieve stress.

Cognitive Function and Physical Activity: Simple Exercises To Keep Your Brain Focused 

If you often experience symptoms of a tired brain, I’ve listed earlier, it might be time to take action. A few simple lifestyle changes can help you restore your memory and concentration even if you have a packed schedule.

Morning Stretching to Wake Up Your Brain

Start your day with a few gentle stretches to increase blood flow to the brain. Simple movements like neck rolls, shoulder stretches, and spinal twists help wake up your nervous system and improve mental clarity. And morning warm-ups will reduce the body pain you might feel during the day, especially if you have a sedentary lifestyle.

Brisk Walking for a Mental Boost

A short walk outside can improve oxygen flow to the brain, enhance mood, and increase productivity. Even a 10-minute walk can refresh your mind and reduce mental fatigue.

Jumping Jacks for Quick Energy

When you feel sluggish, try 30 seconds of jumping jacks or a similar exercise. This quick full-body movement increases heart rate and stimulates brain activity, helping you stay focused and alert.

Balance Exercises for Better Concentration

Balancing movements, like standing on one leg or using a balance board, challenge coordination and stimulate brain regions responsible for focus and memory.

Desk Exercises for a Midday Reset

If you work at the office and can’t do a warm-up, try simple and desk-friendly exercises. Lift legs while seated to strengthen core muscles and improve posture, or do shoulder rolls to reduce tension and improve oxygen flow to the brain.

Yoga Poses To Reduce Stress

Certain yoga poses, like Downward Dog, Child’s Pose, and Tree Pose, increase blood circulation and calm the nervous system. Practicing yoga regularly helps reduce stress hormones that impair memory and concentration.

How Can Exercise Help Your Brain Stay Active?

Your brain and body are deeply connected, and exercise is one of the simplest ways to boost memory, focus, and long-term brain health. 

You don’t need a gym or a professional workout plan to be active. Just find simple ways to move more, challenge your brain, and stay engaged throughout the day. And don't forget that physical activity triggers the release of happiness hormones.  

So, next time you feel mentally drained, skip the extra cup of coffee and exercise instead.