{"id":664842,"date":"2026-05-11T23:35:10","date_gmt":"2026-05-11T23:35:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/664842\/"},"modified":"2026-05-11T23:35:10","modified_gmt":"2026-05-11T23:35:10","slug":"im-a-neuroscientist-these-are-the-3-best-workouts-for-slowing-cognitive-decline","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/664842\/","title":{"rendered":"\u2018I\u2019m a neuroscientist \u2013 these are the 3 best workouts for slowing cognitive decline\u2019"},"content":{"rendered":"

\u2018Exercise is usually viewed through the lens of physical appearance, the number on the scale and the size of your jeans,\u2019 says Dr Ramon Velazquez, neuroscientist and scientific advisor at Mind Lab Pro<\/a>. \u2018But you cannot move your body without moving your brain. Exercise is not primarily a body intervention \u2013 it\u2019s a brain intervention, and the changes you see in your waistline or muscles are side effects of what\u2019s actually going on neurologically every time you move your body with intention.\u2019<\/p>\n

Indeed, while a huge body of research shows how crucial movement is for physical health \u2013 from protecting our hearts<\/a> to reducing cancer risk<\/a> \u2013 an increasing number of studies are highlighting the significant cognitive benefits of exercise, from boosting memory<\/a> and reducing dementia risk<\/a> to restoring neuroplasticity<\/a> (the brain\u2019s resilience in adapting to new information, behaviours and sensory input).<\/p>\n

But what exactly should that look like in practice? And how should you structure your weekly routine to maximise the brain health benefits of exercise? Dr Velazquez has the answers below. <\/p>\n

The workoutsZone 2 cardio <\/p>\n

\u2018Zone 2 cardio is the most underrated form of exercise. People usually dismiss it because they feel like they aren’t doing enough if they\u2019re not drenched in sweat or gasping for air,\u2019 says Dr Velazquez. \u2018It\u2019s a type of activity where you move at a pace that elevates your heart rate<\/a>, but you can still have a conversation with the person next to you.\u2019<\/p>\n

Indeed, a recent review<\/a> of more than 258,000 people found that even low- to moderate-intensity exercise performed for less than 30 minutes twice a week improved general cognition, memory and executive function (the mental processes involved in planning, focus and decision-making) in as little as one to three months. Dr Velazquez recommends light jogging, swimming and cycling. \u2018From a neurological perspective, this type of exercise consistently increases blood flow to the brain over a prolonged period of time,\u2019 he explains. \u2018This is important because it helps deliver nutrients to the regions that are most vulnerable to ageing.\u2019<\/p>\n

Such exercise, adds Dr Velazquez, also supports the glymphatic system \u2013 the brain\u2019s waste clearance system that removes proteins and cellular waste linked to neurodegenerative diseases such as Alzheimer\u2019s<\/a>. <\/p>\n

Strength sessions <\/p>\n

\u2018Strength training is also extremely important for longevity<\/a>. Strong muscles produce and release hormones and signalling molecules that directly influence the brain,\u2019 says Dr Velazquez. \u2018Muscle mass starts declining from your mid-thirties via a process called sarcopenia, and as the muscle disappears, so does the neurological signalling it produces.\u2019<\/p>\n

Two to three weekly sessions is the minimum needed to make a difference, he adds. \u2018The sessions don\u2019t need to be long \u2013 45 minutes of focused, compound movements is enough.\u2019 Think: squats<\/a>, deadlifts<\/a>, rows and presses<\/a> \u2013 \u2018exercises that recruit large muscle groups and produce the strongest possible neurochemical response\u2019.<\/p>\n

VO2 max training <\/p>\n

\u2018VO2 max \u2013 the maximum amount of oxygen your body can consume and use during intense exercise \u2013 is now one of the most powerful predictors of long-term survival ever identified in the research,\u2019 says Dr Velazquez. \u2018Most people assume that blood pressure and cholesterol are the numbers worth paying attention to when it comes to how long they are going to live, but VO2 max is more predictive than either of those \u2013 a low VO2 max is not just a fitness problem, it\u2019s a mortality risk.\u2019<\/p>\n

To improve this metric, Dr Velazquez advises introducing high-intensity exercise \u2013 where you\u2019re working at near-maximum capacity for short bursts \u2013 once or twice weekly, adding that \u2018a simple and highly effective routine would be 4-6 intervals of one minute at hard effort followed by two minutes of recovery\u2019.<\/p>\n

\u2018It will be uncomfortable, but that\u2019s the feeling you need to chase to make this exercise effective, and the physiological stress of those intervals drives adaptations that are cardiac, vascular and neurological.\u2019<\/p>\n

Related StoryExample weekly workout routine <\/p>\n

\u2018Zone 2 is the base of the pyramid, VO2 max training is the peak. You cannot build a high peak without a wide, solid base, which is why all three pillars work together,\u2019 says Dr Velazquez, who gives an example of an effective weekly routine below. <\/p>\n

Monday <\/p>\n

30-45 mins strength, eg, squats, deadlifts, rows, presses.<\/p>\n

Tuesday <\/p>\n

Zone 2 workout, eg, light jog or swim.<\/p>\n

\u2018The key is finding an enjoyable activity that raises your heart rate, but not to the point where you\u2019re gasping for air.\u2019<\/p>\n

Wednesday <\/p>\n

30-45 mins strength.<\/p>\n

Thursday <\/p>\n

Zone 2 workout. <\/p>\n

Friday<\/p>\n

30-45 mins strength + VO2 max training afterwards. <\/p>\n

Saturday <\/p>\n

Longer zone 2 workout (around 60 mins). <\/p>\n

\u2018I would suggest working out in nature, since a natural environment and exercise are a perfect combination for lowering cortisol.\u2019 <\/p>\n

Sunday <\/p>\n

Rest day. <\/p>\n

\u2018Rest is not the absence of progress, it\u2019s a necessary part of keeping the progress going.\u2019<\/p>\n

\u2018The brain responds to every single session. It\u2019s tracking the pattern, not the performance. And the earlier in life you establish that pattern, the more of your brain you get to keep.\u2019<\/p>\n

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Get the app<\/a><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"\u2018Exercise is usually viewed through the lens of physical appearance, the number on the scale and the size…\n","protected":false},"author":2,"featured_media":664843,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,321085,229867,2372,321084,430,538,137,308081,429,321083],"class_list":["post-664842","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-collection-best-workout-plans-for-women","tag-collection-fitness-app","tag-content-type-default","tag-contentid-55bfa60b-e81e-4e62-bdba-809f322d1331","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-a-neuroscientists-top-3-workouts"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/664842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=664842"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/664842\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/664843"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=664842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=664842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=664842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}