Aerobic / zone-2 exercise

AStrong evidence

Regular aerobic exercise reliably improves executive function and protects long-term brain health.

Grade A — Strong evidence

What it does

Raises BDNF, cerebral blood flow and hippocampal volume. Benefits executive function and processing speed across ages.

150 min/week moderate (zone-2) cardio, or 3× 30–45 min. Brisk walking counts.

Gains are dose-dependent and fade if you stop; consistency beats intensity for cognition.

Northey JM, et al. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med.

2018 · Meta-analysis, 39 RCTs

Exercise improved global cognition; aerobic + resistance both effective.

Effect: Moderate overall effect on cognition; benefits regardless of baseline status.

Smith PJ, et al. Aerobic exercise and neurocognitive performance: a meta-analytic review of randomized controlled trials. Psychosom Med.

2010 · Meta-analysis, 29 RCTs

Aerobic training improved attention, processing speed, executive function and memory.

Effect: Modest effect sizes (g ≈ 0.1–0.3) across domains.

Should this be in your routine?

Ask the coach — it'll tailor doses to your sleep, goals and current stack.