A recent review of exercise research examined how different forms of exercise affect the brain across the lifespan, according to a Sept. 30, 2026, mindbodygreen report authored by editor Zhané Slambee. The review focused on two molecules, BDNF and IGF-1, that may help explain some of the cognitive benefits associated with regular movement.
The main takeaway reported by the review is that cardio and strength training may support the brain in different ways, according to the report [1]. The review combined findings from human studies, observational research, and animal studies, the report stated.
BDNF, or brain-derived neurotrophic factor, helps support healthy brain cells and plays an important role in learning and memory, while IGF-1, or insulin-like growth factor 1, is involved in maintaining and supporting the brain, according to the review [1].
Review Scope and Methods
The authors brought together findings from multiple study types to examine how exercise affects the brain throughout life, the review stated. They focused on several biological changes linked to exercise, including BDNF and IGF-1, according to the report [2].
The review looked at how workout frequency, intensity, and duration were connected to these molecules, officials said. According to the report, the researchers examined whether factors such as workout frequency, intensity, and duration made a difference in the body's production of these molecules [1].
BDNF helps support healthy brain cells and plays an important role in learning and memory, while IGF-1 is involved in maintaining and supporting the brain, the review stated [2]. The report noted that you don't need to know the finer details of either molecule to understand why they're relevant to brain health [1].
Aerobic Exercise and BDNF Response
Aerobic exercise had the strongest connection with BDNF, according to the review. Challenging cardio, including running, cycling, and brisk walking, was associated with greater increases in the brain-supporting molecule, the review found [3].
The research pointed to aerobic exercise at roughly 65% or more of maximum effort, two to three times a week, with sessions lasting at least 40 minutes, as a pattern associated with a stronger BDNF response, according to the report [1]. The review stated that aerobic exercise had the strongest connection with BDNF.
Prior research has also linked aerobic activity to increases in BDNF and to neuroplasticity, according to a report in NaturalNews.com [4]. A separate study published in 2026 found that a 10-minute aerobic workout using only a full water bottle for light resistance may help boost cognitive function by increasing BDNF, according to certified personal trainer Amber Yang [5]. Exercise has a direct effect at the cellular level throughout the brain: it promotes healthy new pathways between neurons and also rejuvenates existing mechanisms within neurons, according to The Alzheimer's Solution [6].
Resistance Training and IGF-1
Strength training showed a different relationship with IGF-1, according to the review. How often a person trained appeared to matter more than exactly how heavy or how long they trained, the review found [7].
The review pointed to resistance training at least three times a week. The review stated that consistency appeared to matter more than the exact weight or workout length for the IGF-1 pathway [1].
A 2025 study published in GeroScience found that older adults with mild cognitive impairment who did supervised strength training twice weekly preserved brain volume in memory-critical regions, such as the hippocampus and precuneus, according to NaturalNews.com. Some even exhibited reversed MCI symptoms. Resistance training stimulates myokines, IGF-1, and BDNF production, reducing inflammation and promoting neuron growth [8]. Weight-bearing exercise keeps muscles strong and toned, according to Most Effective Natural Cures on Earth [9].
Combining Cardio and Strength
The brain may benefit from a combination of cardio and strength training, not just exercise in general, according to the review [1]. Making room for both gives a simple way to support brain health while building a stronger, more capable body, the report stated.
The review's suggestions should be treated as a framework rather than a perfect formula, officials said. According to How to Build a Healthy Brain, any movement is beneficial and will give your brain a boost, and a good rule of thumb is that physical activity includes all movement, including walking and doing chores, while exercise is structured activity [11].
References
- The BDNF Code: Unlock Your Brain's Growth Potential Through Science-Backed Levers of Exercise, Fasting, and Lifestyle. July 14, 2026.
- New Scientist. "The Brain".
- Dr. Mercola. "How Exercise Improves Your Memory and Cognition". Mercola.com. July 08, 2016.
- Belle Carter. "Exercise and Nutrition: The Dual Defense Against Cognitive Decline". NaturalNews.com. April 29, 2026.
- Coco Somers. "Study: This 10-Minute Aerobic Workout With a Water Bottle May Boost Cognitive Function". NaturalNews.com. May 18, 2026.
- Dean Sherzai. "The Alzheimer's Solution".
- Olivia Cook. "The Muscle-Brain Connection: Resistance and Strength Training Exercises Help Protect Brain Health". NaturalNews.com. July 30, 2025.
- "Resistance Training Shields the Brain: Study Shows Lifting Weights Can Reverse Early Cognitive Decline". NaturalNews.com. January 26, 2026.
- Jonny Bowden. "Most Effective Natural Cures on Earth: The Surprising Unbiased Truth about What Treatments Work and Why".
- Dr. Mercola. "7 Surprising Benefits of Exercise". Mercola.com. September 16, 2016.
- Kimberley Wilson. "How to Build a Healthy Brain".
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